Text and photos: Mariola Weindich-Mašek
25 October 2017
One of the simplest and the most popular form of physical activity all over the world is jogging. However, if you do not like to run - you can choose an endurance march. This increasingly popular sport is winning new followers every day.
Endurance march is the perfect sport for all those who want to be active, but do not like running. This is an aerobic exercise combining march and run. It has several advantages. The first and the most important is that you can do it anywhere and anytime.During endurance march we can easily control the heart rate. This reduces the risk of body overloading. Another advantage is a low degree of complexity of this sport. You can do this sport by yourself or with your entire family. It is also an ideal exercise to start with, if you want to change your lifestyle and eventually do some other, more demanding sport.
Endurance march should be done in small steps. Duration of the endurance march for the beginners ranges from 10 to 25 minutes, for the intermediate it is 25 to 70 minutes.
You can also use one of the following options.
Endurance march for the beginners :
1 minute run– 9 minutes march
2 minutes run -8 minutes march
3 minutes run -7 minutes march
4 minutes run - 6 minutes march
5 minutes run - 5 minutes march
It is important to raise the degree of difficulty every 10-14 days. As the result, we can improve our own level of endurance in a natural way. As time goes by, training should be changed proportionally. This means that we will shorten the time of the march, and the run will be longer.
Endurance march for the intermediate.
7 minutes run - three minutes march
8 minutes run - two minutes march
9 minutes run- 1 minute march
How will our training look like? It depends only on our condition and motivation. If you feel that after changing the ratio, you feel exhausted very quickly, or simply it does not make you a happy, you should switch back to the option that suit you the best.
You dont have to change anything by the force and against yourself. Sport is good for health, thanks to it, we are in better shape. However, our mental health is equally important. Practicing sport should give us pleasure. It has to be fun, not an obligation!