Take care health - flee correctly

With the onset of more or less warm days many people got their running shoes, track suits and took to the path of health. If to be more exact - ran, but few of them know about the rules of healthy running. Yes, it is healthy, because not knowing these rules, you can only hurt yourself. Women's Magazine will tell you about them!



Owl or a lark?


Do not listen to anyone who says to run it exclusively in the morning. Actually, all individually, and the running time depends only on you. You can run both in the morning and evening. The main thing is that the training brought joy and not cause any inconvenience associated with the biological rhythm and way of life.





From the bed to the stadium?


If you have decided that the first step after waking up should be Jogging you are wrong.




Still sleepy and not the slightest clue about the body is not ready for any physical activity, and ran straight out of bed you'll only hurt yourself and your own heart. The best time to jog is 30-40 minutes after you woke up.





Warm-up


Not worth it, leaving the door of his apartment, just to escape. Start the training without prior warm-up can only be "experienced" runners, so start your race with a 5-10 minute warm up muscles. Do lunges, dips, squats, and stretching exercises.





How much and when?


Remember, in order for your desire to run has not disappeared, do not overdo it the first time - a 40-minute debut Jogging enough to fight off the desire to run for a long time.




Beginners should start with 15-20 minutes, increasing the time to jog 20-30 minutes regularly 3-4 times per week. The speed is chosen independently, but it is advisable to prefer moderate pace. Remember, for the heart is more useful if you will run slowly greater distance. Pain in the side or shortness of breath will be your first sign that you should slow down.




Constant control




In the early times, and later as needed, monitor the load, measuring the pulse.




The formula for determining the optimum heart rate (heart rate): heart rate=(220-Age)×0, 7




For example, for a 25-year-old healthy man


(220-25)×0, 7=136 beats/min




For 50-year-old healthy man


(220-50)×0, 7=119 beats/min





But what about Breakfast?


15-20 minutes before the expected Jogging will eat something light, because after waking up or working day, when the glucose level is reduced, you risk not reach the planned finish.




Well and how to be hungry after a run? Do not immediately go to the fridge, returning with a workout. Wait 30 minutes: go to the shower, give himself up, and then start your daily morning or evening meal.

Source:

Women's Magazine

women's web magazine