Morning or evening, full or on an empty stomach. Everything you need to know before you run away from home.Many running around doing to lose weight, but not everyone knows how to make exhausting pathophysiology pleasant and most useful pastime. How to run to classes benefited, told the head of the Department of sports medicine and sanology of the Kyiv center for sports medicine, Professor Gennady Apanasenko.
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How running affects health?
Cardiovascular system
Home of the heart muscle (myocardium), which we acquired the ability to transfer large exercise without feeling tired.
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Endocrine system
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When running gradually opened earlier "point" capillaries. It stimulates the activity of the endocrine glands. As a result, the activity of all body systems becomes more cohesive and balanced.
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Nervous system
Running is the best cure for stress. It allows you to relieve negative emotions and to burn off excess adrenaline that accumulate in the blood during the day. In addition, unlike medicines tranquilizers, running and even stimulates the production of endorphins that are responsible for elevated mood, a feeling of joy.
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Immunity
When running increases blood immunoglobulin, erythrocytes and lymphocytes - protective cells of the immune system. It is also known that running is the prevention of tumors.
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Metabolism
When running significantly increases fat metabolism, resulting in reduced weight.
That began to "melt" fat and run all of the above processes, you need to run at least 30 minutes.
Contraindications
- Congenital heart defects.
- A history of stroke or myocardial infarction.
- Heart rhythm disturbances.
- Circulatory failure or pulmonary failure of any etiology.
- High arterial hypertension (pressure 180 110 and above).
- Chronic kidney disease, hyperthyroidism and diabetes mellitus.
- Glaucoma and progressive myopia.
- Any acute illness, including colds, and exacerbation of chronic diseases.
If you haven't been to a doctor and don't know the condition of your health, before you practice you should visit a doctor of sports medicine (they take in district health centres or sports medicine), to make the cardiogram, to measure pressure and to carry out a number of other tests that will tell you how much you can run.
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Morning or evening?
- You can run at any time of the day. In the morning, when the blood increased amount of hormones, running is a natural remedy for discharge of excess hormones that will help the body back to harmony. You can run half an hour after waking up.
- If you run after a hard day, you will relieve stress, suppress excessive appetite and sleep a good night's sleep. But you can't make a run for 2 hours before sleep.
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Fed or fasting?
If you run in the morning, this is best done on an empty stomach, otherwise the main forces of the body will go to the digestion of food, and will remain little energy to run. If you already ate, then run, then it is possible not earlier than in 2 hours after a meal. That is how much time is needed, so that the food is digested.
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Before
If you come to the stadium and immediately run in the beginning of the running, the newcomer will feel discomfort - breathing becomes broken, the heart is boarded up, and you will quickly get tired. In order to get this to overcome, before running 5-10 minutes to do the workout.
Warm-up allows you to increase the temperature in the muscles and tissues. Warmed up muscles and joints more flexible and therefore less susceptible to damage. Warming up also contributes to the redistribution of blood in the body. With her to the muscles receive nutrients and oxygen, which increases physical endurance. Running load in the main calf muscle and hamstring, so mash these muscles small lunges, and dips, squats, and ankle and knee joints warm up exercises to stretch. In addition to the major muscles, auxiliary heat - do circular motions with the arms and shoulders, trunk and pelvis, torso forward and to the side, swinging his legs and squats, lift on their toes.
And after
After Jogging never not immediately stop and not sit down. In order to cool and cause breathing and heart rate normal again - be sure to follow the accelerated step 2-3 minutes, and then do gymnastic exercises stretching of muscles, ligaments, joints and tendons.
After running you can drink immediately. But in any case the soda - contained carbon dioxide impairs the excretion of toxins and adds to the workload of the heart and the respiratory center.
- You can eat in an hour - during this time, the body will be rebuilding with "adrenaline" regulation on the quiet, "digestive".
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Running technique
At the end of the warm up for 2-3 minutes walk accelerated step tuning for the upcoming race. And go! Start with a 200-300 metre Jogging, do not force the load, even if you feel the strength to run a marathon. It may happen that the next day palpitations and pain in the knee joint will not allow you to get out of bed.
The first 10-15 minutes of running is always hard, felt the stiffness. Select a pace at which you could easily breathe through the nose, not opening his mouth. If you wanted to inhale by your mouth, go on a step, catch your breath and you can continue running. To relax, watch only that the spine was stiff, straight as a stick. Everything else should be added to it easily and freely dangle. Let your hands dangle as lashes. Then relax your face muscles, buttocks and legs from the hip to the Shin. Avoid unnecessary movements of the head, the torso and arms is a waste of energy. The porphyry Ivanov, a tremendous value while running, have a look. If you look ourselves in the land - will be hard to escape. If you look slightly above the horizon, then gradually a feeling that you are floating in the air, slowly rise up.
If you survive the first 15 minutes, then opens a second breath shortness of breath, fatigue will disappear, escape would be easy, improve your mood, heart rate will begin to decline. Keep this pace, do not increase the load, in this slow running on the second breath, and concluded its therapeutic effects.
The optimal duration of Jogging should be 45-60 minutes.
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If there is soreness
As a rule, on the second day there is pain in muscle soreness. Soreness is caused by accumulation in the muscles of lactic acid, as well as possible microreserve fibers. It's not dangerous, the pain will go away by itself. So she walked quickly, visit the sauna (at the very least - take a hot bath) or ask them to give you a massage.
Source:
Today
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