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Baš zato što hodamo svaki dan, ne smatramo ga dobrim oblikom tjelovježbe. Ipak, hodanje je možda i ponajbolji način rekreacije, a nerijetko je podcijenjeno. 

- Hodanje je najpodcjenjivanija, najispravnija vježba za sagorijevanje masti i uma koja je dostupna ljudima", rekla je Dana Santas, certificirana stručnjakinja CNN-a za snagu i kondiciju i trenerica tijela u profesionalnim sportovima.

Brojne studije pokazale su kako je hodanje najbolji način za sagorijevanje masnih naslaga, a efektno je i za one koji imaju problema s tjelovježbom jer ne predstavlja preveliko opterećenje za tijelo. 

Evo nekoliko stvari koje bi svi trebali znati o ovom jednostavnom, ali korisnom obliku tjelovježbe.

Hodanje poboljšava vaše zdravlje

Trening hodanja može vam pomoći da smršavite; smanjite krvni tlak i kolesterol; i smanjite rizik od srčanih bolesti, dijabetesa i raka.

"Hodanje za zdravlje", posebno izvješće medicinskog fakulteta na Harvardu kaže da hodanje može učiniti više u borbi protiv bolesti i drugih zdravstvenih stanja nego gotovo svi drugi oblici tjelovježbe. Jedan primjer: Hodanje samo dva i pol sata tjedno ili nešto manje od 22 minute dnevno moglo bi smanjiti rizik od srčanih bolesti za impresivnih 30 posto. 

Poboljšava pamćenje i kognitivne sposobnosti

Brojna istraživanja pokazuju da je hodanje poticaj mozgu. Studija objavljena u časopisu Neurology iz 2010. otkrila je vezu između hodanja i veće količine sive tvari u mozgu. Na primjer, istraživanje sa Sveučilišta Virginia u Charlottesvilleu pokazalo je da je hodanje smanjilo rizik od demencije i Alzheimerove bolesti kod starijih muškaraca.

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A woman exercises by the sea in the Israeli Mediterranean city of Tel Aviv on January 4, 2021. - The health ministry said that 435,866 people in Israel had so far tested positive for the virus since the first confirmed case was reported in February. Almost 3,400 people have died, it said. (Photo by MENAHEM KAHANA/AFP)
Menahem Kahana
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Popravlja raspoloženje i smanjuje stres

Hodanje čak i nekoliko minuta dnevno smiruje tjeskobu i poboljšava vaše raspoloženje. To je osobito istinito ako šetate vani u prirodi. Možete ojačati mišiće, kosti i zglobove. Noge i trbušni mišići vježbaju dok hodate, kao i ruke ako ih pumpate ili koristite trekking štapove. 

Hodanje daje energiju, ali vam i pomaže da zaspite

Režim hodanja pomaže vam povećati razinu energije, ali i pomaže kod problema sa spavanjem. Žene u dobi od 50 do 75 godina koje su svako jutro hodale sat vremena imale su manju vjerojatnost da će imati nesanicu od onih koje to nisu učinile, otkrila je američka Zakladi za artritis.  

To je sigurna i laka vježba za početnike

Prema američkim centrima za kontrolu i prevenciju bolesti, oko 17% do 50% Amerikanaca je neaktivno, a postoci se razlikuju ovisno o državi i teritoriju. Za ove ljude hodanje je vjerojatno kardiorespiratorna vježba koja im najbolje odgovara, rekao je Evan Matthews, izvanredni profesor znanosti o vježbanju i tjelesnog odgoja na sveučilištu Montclair State u New Jerseyju.

- To je zato što je to vjerojatno poznat pokret koji uklanja krivulju učenja koja se javlja s novim oblikom tjelesne aktivnosti i faktor zastrašivanja koji mnogi osjećaju pri početku- rekao je. Hodanje je također sigurno s jednom od najnižih stopa ozljeda uzrokovanih vježbom.

Matthews je primijetio da oni koji nemaju izdržljivosti završiti 30-minutnu šetnju nju ipak mogu podijeliti na male komade, što nije lako izvedivo ako trebate vježbati u teretani.

- Ovo bi moglo biti 10 minuta hoda do posla, 10 minuta hoda na pauzi za ručak i 10 minuta hoda kući s posla- zaključio je. 

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Joško Ponoš/Cropix
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Hodanje može biti intenzivan trening

Još jedna velika stvar kod hodanja - lako možete kontrolirati razinu intenziteta. Ako želite pojačati intenzitet, isprobajte intervale u kojima izmjenjujete nekoliko minuta lagane šetnje s intenzivnim periodima. Možete hodati i s utezima za ruke ili gležnjeve, pod pretpostavkom da nisu toliko teški da vam odbacuju formu, savjetovala je Santas.

Druga mogućnost su brdska ponavljanja, gdje se brzo krećete uz brdo, a zatim se lako vraćate, nekoliko puta zaredom.

Ne morate napraviti 10.000 koraka dnevno

Dok mnoge skupine hvale 10.000 koraka dnevno, istraživanje podržano od strane Nacionalnog američkog  instituta za zdravlje objavljeno 2019. godine pokazalo je da su starije žene koje su napravile 4.400 koraka dnevno imale nižu stopu smrtnosti od onih koje su učinile samo 2.700. Okviran broj koraka dovoljan da osjetite promjenu bio bi 7,500, piše CNN. 

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Baš zato što hodamo svaki dan, ne smatramo ga dobrim oblikom tjelovježbe. Ipak, hodanje je možda i ponajbolji način rekreacije, a nerijetko je podcijenjeno. 

- Hodanje je najpodcjenjivanija, najispravnija vježba za sagorijevanje masti i uma koja je dostupna ljudima", rekla je Dana Santas, certificirana stručnjakinja CNN-a za snagu i kondiciju i trenerica tijela u profesionalnim sportovima.

Brojne studije pokazale su kako je hodanje najbolji način za sagorijevanje masnih naslaga, a efektno je i za one koji imaju problema s tjelovježbom jer ne predstavlja preveliko opterećenje za tijelo. 

Evo nekoliko stvari koje bi svi trebali znati o ovom jednostavnom, ali korisnom obliku tjelovježbe.

Hodanje poboljšava vaše zdravlje

Trening hodanja može vam pomoći da smršavite; smanjite krvni tlak i kolesterol; i smanjite rizik od srčanih bolesti, dijabetesa i raka.

"Hodanje za zdravlje", posebno izvješće medicinskog fakulteta na Harvardu kaže da hodanje može učiniti više u borbi protiv bolesti i drugih zdravstvenih stanja nego gotovo svi drugi oblici tjelovježbe. Jedan primjer: Hodanje samo dva i pol sata tjedno ili nešto manje od 22 minute dnevno moglo bi smanjiti rizik od srčanih bolesti za impresivnih 30 posto. 

Poboljšava pamćenje i kognitivne sposobnosti

Brojna istraživanja pokazuju da je hodanje poticaj mozgu. Studija objavljena u časopisu Neurology iz 2010. otkrila je vezu između hodanja i veće količine sive tvari u mozgu. Na primjer, istraživanje sa Sveučilišta Virginia u Charlottesvilleu pokazalo je da je hodanje smanjilo rizik od demencije i Alzheimerove bolesti kod starijih muškaraca.

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image
A woman exercises by the sea in the Israeli Mediterranean city of Tel Aviv on January 4, 2021. - The health ministry said that 435,866 people in Israel had so far tested positive for the virus since the first confirmed case was reported in February. Almost 3,400 people have died, it said. (Photo by MENAHEM KAHANA/AFP)
Menahem Kahana
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Popravlja raspoloženje i smanjuje stres

Hodanje čak i nekoliko minuta dnevno smiruje tjeskobu i poboljšava vaše raspoloženje. To je osobito istinito ako šetate vani u prirodi. Možete ojačati mišiće, kosti i zglobove. Noge i trbušni mišići vježbaju dok hodate, kao i ruke ako ih pumpate ili koristite trekking štapove. 

Hodanje daje energiju, ali vam i pomaže da zaspite

Režim hodanja pomaže vam povećati razinu energije, ali i pomaže kod problema sa spavanjem. Žene u dobi od 50 do 75 godina koje su svako jutro hodale sat vremena imale su manju vjerojatnost da će imati nesanicu od onih koje to nisu učinile, otkrila je američka Zakladi za artritis.  

To je sigurna i laka vježba za početnike

Prema američkim centrima za kontrolu i prevenciju bolesti, oko 17% do 50% Amerikanaca je neaktivno, a postoci se razlikuju ovisno o državi i teritoriju. Za ove ljude hodanje je vjerojatno kardiorespiratorna vježba koja im najbolje odgovara, rekao je Evan Matthews, izvanredni profesor znanosti o vježbanju i tjelesnog odgoja na sveučilištu Montclair State u New Jerseyju.

- To je zato što je to vjerojatno poznat pokret koji uklanja krivulju učenja koja se javlja s novim oblikom tjelesne aktivnosti i faktor zastrašivanja koji mnogi osjećaju pri početku- rekao je. Hodanje je također sigurno s jednom od najnižih stopa ozljeda uzrokovanih vježbom.

Matthews je primijetio da oni koji nemaju izdržljivosti završiti 30-minutnu šetnju nju ipak mogu podijeliti na male komade, što nije lako izvedivo ako trebate vježbati u teretani.

- Ovo bi moglo biti 10 minuta hoda do posla, 10 minuta hoda na pauzi za ručak i 10 minuta hoda kući s posla- zaključio je. 

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image
Joško Ponoš/Cropix
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Hodanje može biti intenzivan trening

Još jedna velika stvar kod hodanja - lako možete kontrolirati razinu intenziteta. Ako želite pojačati intenzitet, isprobajte intervale u kojima izmjenjujete nekoliko minuta lagane šetnje s intenzivnim periodima. Možete hodati i s utezima za ruke ili gležnjeve, pod pretpostavkom da nisu toliko teški da vam odbacuju formu, savjetovala je Santas.

Druga mogućnost su brdska ponavljanja, gdje se brzo krećete uz brdo, a zatim se lako vraćate, nekoliko puta zaredom.

Ne morate napraviti 10.000 koraka dnevno

Dok mnoge skupine hvale 10.000 koraka dnevno, istraživanje podržano od strane Nacionalnog američkog  instituta za zdravlje objavljeno 2019. godine pokazalo je da su starije žene koje su napravile 4.400 koraka dnevno imale nižu stopu smrtnosti od onih koje su učinile samo 2.700. Okviran broj koraka dovoljan da osjetite promjenu bio bi 7,500, piše CNN. 

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Božo Radić/Cropix/Ilustracija Spencer Platt/AFP Menahem Kahana Joško Ponoš/Cropix
Božo Radić/Cropix/Ilustracija
Hodanje je najbolji oblik tjelovježbe
Menahem Kahana
A woman exercises by the sea in the Israeli Mediterranean city of Tel Aviv on January 4, 2021. - The health ministry said that 435,866 people in Israel had so far tested positive for the virus since the first confirmed case was reported in February. Almost 3,400 people have died, it said. (Photo by MENAHEM KAHANA/AFP)
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StoryEditorOCM
ŽivotZa bolje zdravlje

Snižava tlak, pomaže kod spavanja i topi masne naslage: hodanje je najbolji oblik tjelovježbe, a nije zahtjevno; Evo koliko koraka dnevno je ‘dovoljno‘

Piše PSD
6. kolovoza 2021. - 21:47
Hodanje je najbolji oblik tjelovježbe
PREMIUM
Galerija
Hodanje je najbolji oblik tjelovježbeBožo Radić/Cropix/Ilustracija

Baš zato što hodamo svaki dan, ne smatramo ga dobrim oblikom tjelovježbe. Ipak, hodanje je možda i ponajbolji način rekreacije, a nerijetko je podcijenjeno. 

- Hodanje je najpodcjenjivanija, najispravnija vježba za sagorijevanje masti i uma koja je dostupna ljudima", rekla je Dana Santas, certificirana stručnjakinja CNN-a za snagu i kondiciju i trenerica tijela u profesionalnim sportovima.

Brojne studije pokazale su kako je hodanje najbolji način za sagorijevanje masnih naslaga, a efektno je i za one koji imaju problema s tjelovježbom jer ne predstavlja preveliko opterećenje za tijelo. 

Evo nekoliko stvari koje bi svi trebali znati o ovom jednostavnom, ali korisnom obliku tjelovježbe.

Hodanje poboljšava vaše zdravlje

Trening hodanja može vam pomoći da smršavite;...

#HODANJE#TJELOVJEŽBA#TRENING
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20. svibanj 2024 14:05