Running is perhaps the most simple, quick and budget way for women to be in shape. Spring has finally come into its own and now is the time to get running shoes, sports clothes and go to the nearest Park for a run.You can run solo and with a partner, it is not necessary to have special equipment and do not have to spend too much time. Three or four times a week for 20-30 minutes is enough to feel great. You can run at any time of the day, however, if you still prefer to do exercise in the morning, you will encounter some problems. We will talk about how, avoiding them to start Jogging in the morning.
Problem the first: we got up early in the working day
It is easy to overcome if you start with the weekend or holidays. Schedule first run on any free weekend. Wake up not too early, as it will immediately bite and drink a glass of buttermilk or fruit, go for a jog. Running is optional, you can just quickly pass the planned route. This dress should be so, how will you dress on a regular Jogging. Returning home, see how much time is spent on everything, including dressing and shower. The next day, the rise and jog will not seem so terrible.
Problem two: tune
Jogging have a number of advantages. First, in the morning it is easier to plan your time. In the evening you can keep at work, invite somewhere, can come visit. Secondly, in the morning to run nicer: no cars, people, no, the air is fresh. Thirdly, in the morning, more power and easier to tune. Got up, got dressed, washed, ran. While running, turn away from them. No extra weight, no bosses, no financial difficulties. You alone in the morning, nature and your own body. Forward! Remember, first the spirit, then the technique!
So, the problem three: learn how to run technical
Morning Jogging should not exceed 20-30 minutes, need to run 3-4 times a week. No one requires you absolute skills of the Sprinter. There is a wonderful technique Jogging Jogging (from the English. Jog - Wellness Jogging.
Jogging is an excellent aerobic exercise.
- It has a positive effect not only on the cardiovascular system, but also on the mental faculties.
- Strengthens muscles in the feet, burns excess fat and prevents cellulite.
- Increases overall energy of the body and helps to cope with depression.
Start the workout with a warm-up - any stretching exercises. Novice runners should split the workout into two stages - the time and distance.
In the first phase
you run slowly, "foot for foot", alternating a minute leisurely run with a one-minute walk. In this mode, try to move about 15 minutes. On the second and third week, increase the rate to 20 minutes, on the fourth week bring the total up to 30 minutes. By this time you stop torturing shortness of breath, you will get used to go out in any weather, learn how to get pleasure from running.
Then comes the second,
remote stage. The first time you can run 2 km In the second 3, the third should be run daily rate of 4 km in the fourth day - again 2 km. don't forget about rest days. Run as "run"- easy, relaxed, relaxed. Start with such a pace where you can maintain a conversation. Run downhill slower than the hill. While running, keep the body straight, do not lean forward, not prohibites in the back, never sapacitabine ago, but do not hang. Free wave your hands to the beat of the run.
Watch the breath so that the exhaust air is completely released lungs. Beginners often tense and breathe shallowly. At the end of a run, make a small, 20-50 meters, acceleration. After another minute walk at a fast pace, gradually reducing it, and do simple breathing exercises. Even if you feel great, take the load gradually: the body itself will tell you when and how to go, when and how much to run.
Problem four: to find the perfect "running" track
Where the only people not running: and through the corridors and on the stairs, and in the stadiums and on the streets and in the parks. If you've decided that will be run, it is very important to plan in advance the route. At the weekend, walking or bypassing retail outlet, walk in the streets around your house, look for some of them can be run. Best small parks and squares - in a word, those places where the traffic is less, but nature more.
Problem five: one to run
Of course if you are not a lover of solitude, a crucial prerequisite sporting endeavors may be. Easier with a dog, you still need to walk, and at the same time you can take care of your health. However, if you have a dog, call your friends or loved - it is possible that this will help you to become closer. But if, in the face of living beings, you will not find moral support, arm yourself with the player. Your favorite tunes will undoubtedly become the best energy.
The sixth problem: what to wear Jogging
Make the morning run was really enjoyable, you need to have comfortable clothing. Think about what kind of clothes to go for a run, and if not, buy a new suit, and most importantly, comfortable shoes. Running shoes should have a good bounce to have the shock absorbers in the heel, locking the ankle. When purchasing, please note the words "running the model". Socks can be cotton and synthetic half, but the underwear - shirt, t-shirt only from natural fabrics. And be sure to prepare all this in the evening. All the details! Otherwise the run will begin with a painful duties, and the mood will be spoiled.
And finally, the seventh problem: to keep up the motivation and what to do if unable to run
In order to preserve the healthy habit of Jogging, you can also choose to have a clear schedule to run for 2 hours a week, dividing this time by 3-4 days (i.e. 4 days for 30 minutes or 3 days, 40 minutes). You can get sports diary and count all nabukenya miles. Think like this: "When I go out on MY jog, everyone will envy me. I, beauty, devote half an hour to your health and beauty." And in any case not: "I am tired from the office everyday, gritting his teeth, torture themselves with sports, as commanded in the glossy fashion magazines." And if you run today, you cannot (cold, on the street in the pouring rain or the day before you came home after midnight), you should not suffer.
Catching up the next day!
Source:
Best4woman
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