Troon Privé, June/July 2019

10 TROON PRIVÉ MAGAZINE 6 WAYS WALKING HELPS EVERYONE RECOVERY Walking is an especially valuable recovery tool because its low impact explains Adnan Munye a personal trainer based in the United Kingdom On the days youre not training a quick walk can keep your muscles engaged without putting too much force on your joints and tendons Youll also avoid overloading your body which can result in a weaker immune system injury and illness says Munye Post workout walking is a solid option for active recovery too as youll keep your blood flowing and clear away lactic acid a cause of soreness from your muscles REHAB Post injury forward and backward walking as well as side stepping can help you recover faster says Scott A Weiss a New York based certified strength and conditioning specialist physical therapist and trainer who works with professional and UFC athletes and boxers who uses the technique with sidelined athletes Walking backward improves your balance and hamstring strength he says while walking sideways helps strengthen your back and legs as you rotate back and forth TAI CHI Tai chi a Chinese martial art that combines slow graceful movements with deep breathing can improve your proprioception i e your sense of your bodys position and movement through space Slow controlled deliberate and precise steps focusing on every component of the gait cycle bring awareness to sensory receptors on your feet explains Weiss who also suggests you go barefoot with this walking exercise to up your balance and stability Even better practice mindfulness with every breath and movement Tai chi is naturally meditative so you could also lower your cortisol levels and de stress while youre at it he says BUILD STRENGTH Think about how often you walk in a straight line every single day and how animal walking getting on the ground to move a little differently can have several benefits Bear crawls for example strengthen your shoulder and arm muscles and in turn increase your balance flexibility and motor control said Weiss For more of a challenge try lizard walks which can help build an even stronger core and improve back and hip rotation key for avoiding injury and pesky low back pain INTERVAL TRAINING Try combining sprints with walking instead of jogging during slower sections of interval training suggests Weiss By switching between super fast and super slow youll up your aerobic fitness and your bodys ability to deliver oxygen to your muscles so you can work harder in the future he says MENTAL CLARITY Going for a walk can help an athlete clear his or her thoughts and refocus on goals and the path to achieving them said Williams Walking increases blood flow to your brain potentially giving your thought processes and mood a boost So next time youve had a rough day at work or youre just feeling stressed out find more ways to travel by foot While you might not identify with pro athletes the truth is the best forms of training and recovery arent reserved for elites nor are they complicated In fact many pros swear by one of the simplest forms of movement walking It can be an important part of any training program no matter the person confirms Cary Williams an Olympic level female boxing coach and CEO of the company Boxing Barbells Here are six ways top athletes work walking into their routines and how you can benefit regardless of ability level THE LOOP FITNESS from beginner to athlete To read more health and fitness tips from the Under Armour blog click here https blog myfitnesspal com category fitness 1 2 4 6 5 3