Interval walking
Posted by kyBoot Shoes on
The kyBoot - training and exercises for everyone
The kyBoot is not only the most comfortable shoe in the world, but also a protective, sustainable training device.
That is why walking on soft, elastic material is so special:
Walking and standing on hard surfaces leads to poor weight distribution and passive positions. You will notice this yourself in your everyday routine:
- Do you often place all your weight on one leg when standing?
- Do you prefer to sit down whenever an opportunity presents itself?
- Do you prefer to lean against something when you have to stand for a long period of time?
The hard surfaces prevalent in the modern world do not prompt you to move. However, it is necessary to actively balance your body weight at all times when standing and walking on soft, elastic material. This activates and trains those small, fine muscles that stabilize the body’s musculoskeletal system.
Movement feels very pleasant and light on the soft, elastic material, which significantly increases the time you spend in motion every day.
kyBoot - Constant training
The exercises described here can be performed as often as possible in concert with other treatments such as physiotherapy. In contrast to therapy, the use of the kyBoot or kyBounder constitutes a kind of constant training that perfectly complements conventional therapy and can be continued after the therapy is over. The goal is to reduce the number and duration of breaks to the point that the kyBoot can be worn just like a normal shoe, and to reduce pain and prevent the progression of the disorder. The kyBoot should be worn as much as possible during the day; this grants the following benefits: improved coordination and sensomotoric ability, optimization of gait pattern, avoidance of incorrect loading of the knee and training of the core musculature, which increases movement precision.
kybun interval walking
This is how it works:
There are two phases to kybun interval walking. In the intensive phase, minor muscle impulses pass through the body and relax the musculature. In the regenerative phase, the core muscles are stimulated and trained. This allows most people to reduce the pain experienced when walking. The duration and intensity of the workout can be adapted to personal fitness and preference.
We have developed various exercises especially for the kyBoot in order to increase the training effect and reduce pain and initial reactions.
| Slow interval (balancing) | Fast interval (jog trot) | |
|---|---|---|
| Execution |
- concentrate while walking very slowly - maintain an upright posture (keep your gaze forward and do not look at the floor/ground). - roll over your heel - allow your arms to hang loose at your sides and (passively) swing slightly - flex your abdominal and gluteal muscles
|
- keep your feet and toes relaxed and don’t tense up - make only brief contact with the ground/floor (airborne phase) - rotate rib cage vigorously
|
| Pay attention to the following: |
- lift your toes - keep knee extended when your foot comes down - stand as long as possible on one leg, and with each step, roll over from the heel to the big toe - if the extension is too great (causing pain during the rollover motion): --> shorten steps --> keep feet flatter when they are in contact with the ground and do not push off as hard with the big toe |
- set your feet down flat and do not roll over the entire foot - position lower arms at 60-90° to upper arms and actively animate and emphasize movements |
| Variations |
- balance while walking backwards - when you have begun to feel confident: --> close your eyes while balancing |
- to relax your shoulder and neck musculature while jogging, let your arms dangle |
Interval walking is suitable for anyone , even those who are suffering pain or who are out of shape.
Choose now:
Why two phases? - The exercise mechanism
The two phases and the alternation between intensive and regenerative phases focus on different aspects. The two phases lead, in time, to different physical adaptations:
- The regenerative phase supports a sensomotoric/coordinative adaptation.
- The intensive, relaxing phase releases tension and improves conditioning. The improved posture and reduced tension are usually felt very quickly. Conditioning adaptations require a bit more patience and depend on training intensity.
- The phase alternation forces the brain to prepare for the corresponding movement. This interferes with the recall of practiced and familiar movement patterns, meaning that movements must become more consciously noticed and executed and incorrect posture is automatically corrected.
- Alternating phases promotes concentration and precision of movement.
Interval walking in a group
What can I achieve with interval walking?
The question is: what are your training goals?
- Would you like to improve your stamina? You can set various goals with interval walking, depending on how fit you are.
- If you clearly feel your pulse increasing during faster exercises, you can improve your stamina with training. On the one hand, you are only putting a strain on yourself for a short amount of time, which gets your cardiovascular system going. On the other hand, you can recover during the short, less intensive exercises. The constant alternation allows you to train for a longer period of time.
- If you already have good cardiopulmonary fitness, you can use interval walking as a warm-up exercise or as a recovery training measure for relaxing, for example.
- You would like to shed excess pounds. Interval training is ideal for this because you don’t exhaust yourself quickly, but perceive the training as being far less strenuous because of the repeated relaxation phases. This means that you use less energy per training session and can therefore train longer and enjoy it more.
- How about balance training? This can be done very effectively with interval walking! The training is primarily geared toward extremely slow movements during which you must increasingly rely on the sensitivity of your feet and your body’s proprioceptive abilities.
- Do you want to start exercising again after a long break from exercise and training?
If you have taken a long break due to injuries or other complaints, it is important to overcome pain or initial discomfort when exercising. To this end, interval walking is intended to strengthen your body and assist you in resuming your earlier exercise activities.
Are you interested in participating in an interval walking event?
What can I expect if I participate?
The goal of interval walking is to improve the general quality of your exercise. The aim is to either reduce complaints of the musculoskeletal system or to learn how to work better with existing complaints.
The interval walking session that we offer takes place outside regardless of the weather. Participants are equipped with free tester kyBoot shoes and are divided into small groups. Sport and exercise experts then introduce them to the two phases of interval walking. We will help you practice the right movements and show you useful supplementary exercises.
Speed is a secondary concern in interval walking. Everyone can train at a speed comfortable for them because the training method ranges from relaxing to slightly challenging.
You can find an overview of all scheduled interval walking events here
At the moment, events are only scheduled in Germany, Austria and Switzerland.
Micro-interval walking on the spot
The ‘micro-interval walking on the spot’ exercise is ideal for down times in the office when you want to quickly activate or relax tense muscles. This exercise is especially recommended if you have already experienced initial reactions and you have put the kyBoot back on after taking a break due to pain.
It involves jogging on the spot for a few steps, then taking three slow steps forward, concentrating on upright posture and an even rollover over the heel. After three steps, you jog a few steps more on the spot, then take three steps backward, concentrating on a clean rollover over the front of the foot. The intervals can be repeated as often as you wish or until the tension is reduced and goes away.
Share this post
- Tags: Applications, Leisure