They are able to really rejuvenate heart for 5-10 years! It is the heart until old age preserves endurance and remains healthy.
People along with any kind of fitness practicing running, able to find a truly perfect athletic shape, and if to be more exact, as close as possible to the ideal of perfect health.
Let's start with the fact that Jogging does not require special equipment and does not impose any special requirements on the weather. You can run anytime and anywhere. Today, the race remains one of the most effective ways of targeted training of the heart. He actively contributes to the prevention of cardiovascular disease, activates the metabolism of the heart muscle, prevents sclerotic blockage of blood vessels and the heart. Targeted training, in run result in a decrease in heart rate, as during physical exertion and at rest. It normalizes blood pressure, which usually tends to increase with age. In addition, running helps to reduce the body's total quantity of dangerous substances of triglycerides, of which is formed cholesterol.
10 most important rules of running:
1. Combine with other kinds of physical exercise
Don't practice running as a separate type of physical activity.
2. Never run a few days in a row
While running the ligamentous apparatus is subjected to a load. He needs after training recovery. Between days running need at least a day of rest.
3. Buy good shoes
The danger of running is that it creates a shock vibrations of the spine. To avoid this, buy branded sneakers on thick and elastic soled shoes, preferably with a special device that allows to additionally compress the foot by pumping air into a special cavity. Remember that all running shoes have special meanings. Some of them are designed for tennis, other - aerobics, basketball, volleyball and so on, You need shoes for cross-country running.
4. Never run with injury
If you receive even a slight injury, for example, slightly stretched tendons of the foot or feel only the discomfort of some of the ligaments, don't run. Replace running, swimming or Biking. Remember: pain when running excludes running!
5. Select the surface
Two things are equally harmful if running is too soft and the ground is too hard. You should not run around in the sand and asphalt. You should also not run up the hill and run with it. Elevation at running a negative impact on the knee joints.
6. Run if possible
You don't need to set records the running speed and its duration. To navigate, you only need to run.
7. Speed
Start with a leisurely run. Only this race is able to give pleasure. Then you will see that the running speed can be increased without any damage to their own emotions.
8. Relaxation
While running, working your leg muscles. Well, what happens with the rest of the muscles? Watch yourself and you will see that the shoulder muscles you are tense. This is a normal reaction to a newcomer. A conscious effort to relax your back muscles, neck and chest. If you failed, it means you are running too fast. Slow running and get relaxation.
9. Choose the proper clothing
Choose clothing for Jogging difficult. When you leave home, you may be cold. However, in the same clothes at the end of the race, it is likely that you will become too hot. The rules here are: in the heat wear easily, but in the cold weather wear several thin shirts or t-shirts instead of one or two warm. Make sure that clothing does not restrict movement.
10. Make running a habit
You should be running the same habit as brushing your teeth in the morning. The fact that the benefits of running can be only with regular workouts. Positive changes appear at the end of the second week running and then accumulate as cross-country experience.
Source:
Sportzal.com
No comments:
Post a Comment