Kilograms leave on the road

45 minutes of slow Jogging in the morning in the fresh air and you on the day provided a charge of vivacity and good mood



Consultant - Irina Rudnitskaya, fitness trainer


Sports outdoors is a great alternative to the gym. After all, the fastest and most affordable way to achieve your ideal body is aerobic exercise, such as running, walking long distances. Running perfectly stimulates the metabolism, speeds up metabolic processes in the result of the fat burning continues even after a workout! Besides, being engaged in the stadium, you'll probably be able to make new interesting acquaintances. But to run a lot more fun and enjoyable!




Healthier with every step!




Professionals who deal with problems of the spine, claim that he was healthy intervertebral discs need good nutrition. The spine gets it only by walking or running. According to the who recommendations, for normal condition (not slimming! ) every day we need to do 10,000 steps. So do not miss the opportunity to walk in measured pace, for example, to work, to the store, do not be lazy to climb the stairs to your floor.




Running strengthens muscles, increases joint mobility, become stronger ligaments (and, hence, to walk on the fashionable stilettos you will be much easier), improved coordination of movements, are headaches. In addition, the foot are reflex points, stimulation which activates the functioning of all vital organs. While warm and the ground is well warmed up, walk barefoot on the grass, on the sea - sand, pebbles.




Going for a jog




For starters get yourself a beautiful and convenient form, special running shoes. This will be an additional stimulus for exercise - to show off at the stadium in fashionable sportswear. You should not run on the asphalt floor, and along busy roads. First, since the joints are experiencing excessive load, second, breathing in exhaust fumes is not a good idea.




Practice at the stadium with rubberized coating, which allows you to bounce while running. A good option is to jog on the footpath or the picturesque alleys of the Park: the eye rests and body works. Jogging is not recommended for those who suffer from various lung diseases, has flat feet, heart problems, joint pains, and also a tendency to varicose expansion of veins.




The training program




Before running on to the track of the stadium, you should do warm-up - warm up muscles and increase circulation. Walk at a fast pace, execute various Mahi hands, make 2-3 turning the head left to right (without sudden jerks), 5-6 torso, 7-8 circular movements with the feet, 10-12 squats. The workout will take you 10-15 minutes. Now you can go to distance. Start with a brisk walk or Jogging. If you used was out of breath at the first circle, do not abruptly stop, so as not to harm the heart and blood vessels. Go on a step, take a few deep breaths, rest a bit, and then go on the run. The load increase gradually. Duration of exercise in the fresh air must be at least 40-45 minutes, because only a 25-30 minute workout starts burning fat. Finish your jog-walk - to restore breathing and heartbeat. Take a few deep breaths, and if you still have power - try some stretching exercises for the muscles of the back and front of the thigh, rock press.





Equipment for classes


In well-chosen clothes for sports and with the necessary accessories sports will be even nicer.




Take mineral water without gas and during the class drink it in small SIPS. Sports watches have a stopwatch, sensors state of the organism (blood pressure, pulse). For Jogging or walking choose greenhouse effect things from natural breathable materials. Running models of sneakers are low and fairly narrow, tightly hug the leg.




Run right!




When running do a soft roll from heel to toe: one step is replaced by another with no visible borders, single phase smoothly into another. It is important to choose and the length of the step, which depends on the height and leg length, weight and level of fitness, running speed. The main indicator of the optimal step length is relaxed and smooth rhythm of running. Doing not forget about the correct posture: back keep straight, not sutula. Hands help to maintain balance and stabilize the torso. Keep them prisontime at an angle of 90 degrees (or slightly less).




The magazine "Your health", No. 8, August 2008

women's web magazine