{"id":159,"date":"2013-02-02T17:03:56","date_gmt":"2013-02-02T16:03:56","guid":{"rendered":"http:\/\/blogg.improveme.se\/fitspooration\/?p=159"},"modified":"2013-02-02T17:03:56","modified_gmt":"2013-02-02T16:03:56","slug":"powerwalk","status":"publish","type":"post","link":"https:\/\/blogg.improveme.se\/fitspooration\/2013\/02\/02\/powerwalk\/","title":{"rendered":"Powerwalk"},"content":{"rendered":"

Som ni vet brukar jag powerwalka en del. Det \u00e4r en perfekt motionsform f\u00f6r de som inte \u00e4r s\u00e5 inne p\u00e5 allt med l\u00f6pning och joggning att g\u00f6ra men \u00e4nd\u00e5 vill tr\u00e4na sin kondition. En powerwalk \u00e4r en promenad i snabbt tempo och \u00e4ven med mer r\u00f6relse i armarna \u00e4n vad man annars har n\u00e4r man g\u00e5r.<\/p>\n

F\u00f6rdelarna med powerwalk framf\u00f6r l\u00f6pningen \u00e4r att det \u00e4r en l\u00e5gimpakt tr\u00e4ning och att riskerna f\u00f6r belastningsskador i\u00a0h\u00f6fter, kn\u00e4n och f\u00f6tter \u00e4r betydligt mindre. Vad vi ofta f\u00e5r h\u00f6ra \u00e4r att powerwalking \u00e4r b\u00e4ttre i f\u00f6rbr\u00e4nningssynpunkt vilket inte riktigt st\u00e4mmer. N\u00e4r vi powerwalkar br\u00e4nner vi bara 70%av den energin som vi skulle f\u00f6rbr\u00e4nt under en lika l\u00e5ng str\u00e4cka l\u00f6pning. Om vi s\u00e4ger att du joggar 5km m\u00e5ste du g\u00e5 7km f\u00f6r att f\u00f6rbr\u00e4nna lika mycket energi. Det kr\u00e4vs allts\u00e5 en l\u00e4ngre str\u00e4cka plus att det tar l\u00e4ngre tid f\u00f6r att br\u00e4nna samma energi som du skulle gjort p\u00e5 jogging turen p\u00e5 fem kilometer. Men vad som d\u00e5 kan ses som en f\u00f6rdel med powerwalk \u00e4r att m\u00e5nga faktsikt inte orkar springa 5 kilometer och d\u00e5 \u00e4r det mycket effektiare att g\u00e5 en powerwalk \u00e4n att inte g\u00f6ra n\u00e5got alls eller att spinga en g\u00e5ng och bli helt avskr\u00e4ckt.<\/p>\n

N\u00e4r du g\u00e5r best\u00e4mmer du hastigheten sj\u00e4lv, men det ska inte vara en lugn och harmonisk promenad. Andningen ska \u00f6ka lite och helst ska det bli lite svettigt ocks\u00e5! N\u00e4r du g\u00e5r \u00e4r h\u00e5llningen viktig, str\u00e4ck ryggen och h\u00e5ll en l\u00e4tt sp\u00e4nning i magen.\u00a0Var avslappnad i axlar och nacke och h\u00e5ll axlarna s\u00e4nkta. Satsa p\u00e5 att h\u00e5lla ig\u00e5ng i alla fall 30 till 60 minuter.<\/p>\n

Ett tips \u00e4r att b\u00f6rja med powerwalks till en b\u00f6rjan och sen \u00f6ka till joggning n\u00e4r man har tr\u00e4nat upp konditionen lite. \u00a0Att l\u00e4gga till ett pr g\u00e5ngstavar kommer hj\u00e4lpa armarna ocks\u00e5!<\/p>\n

\"\"<\/a><\/p>\n

A picture from todays power walk with my mom and Barbie.<\/p>\n

As you know, I like to power walk. It is an ideal form of exercise for those who are not so in to everything that has with running and jogging to do but still want to train their fitness. A power walk is a walk in the fast paced and even with more movement in the arms than it would otherwise have when they walking.<\/p>\n

The benefits of power walk in front of the run is that it is a low intense exercise and the risk of musculoskeletal injuries in the hips, knees and feet are much smaller. What we often hear is that power walking is better in the fatburning point of view which is not really true. When we powerwalkar we burn only 70% of the energy that we’d burned over a similar distance running. If we say that you jog 5km you have to walk 7km to burn as much energy s you did when you ran. We therefore need a longer distance plus it takes longer to burn the same energy as you would with jogging for five kilometers. But what then can be seen as an advantage to power walk, many Inv term can not be bothered to run 5 kilometers and then it is much more effective to do a power walk than to do nothing or to run once and be completely discouraged.<\/p>\n

When you decide walk you can decide which pace you want to go, but it should not be a leisurely stroll. Breathing will increase a bit and ideally it will be a bit sweaty too! When you go is important to think of your posture, stretch your back and keep a slight tension in the stomach. Be relaxed in the shoulders and neck and keep the shoulders lowered. Opt for to keep going in all cases 30 to 60 minutes.<\/p>\n

One tip is to start with power walks at first and then increase to jogging when you have trained your fitness a bit. Adding a pare of walking poles will help your arms too!<\/p>\n","protected":false},"excerpt":{"rendered":"

Som ni vet brukar jag powerwalka en del. Det \u00e4r en perfekt motionsform f\u00f6r de som inte \u00e4r s\u00e5 inne p\u00e5 allt med l\u00f6pning och joggning att g\u00f6ra men \u00e4nd\u00e5 vill tr\u00e4na sin kondition. En powerwalk \u00e4r en promenad i snabbt tempo och \u00e4ven med mer r\u00f6relse i armarna \u00e4n vad man annars har n\u00e4r … L\u00e4s mer<\/a><\/p>\n","protected":false},"author":4212,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[13],"tags":[],"class_list":["post-159","post","type-post","status-publish","format-standard","hentry","category-trainingfood-facts"],"_links":{"self":[{"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/posts\/159","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/users\/4212"}],"replies":[{"embeddable":true,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/comments?post=159"}],"version-history":[{"count":0,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/posts\/159\/revisions"}],"wp:attachment":[{"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/media?parent=159"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/categories?post=159"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/tags?post=159"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}