Jogging - the pros and cons
Jogging, or jogging - the best wayStrengthen health, lose weight and bring the body into shape. It helps reduce cholesterol and sugar in the blood, normalizes weight, improves metabolism, trains the cardiovascular and respiratory systems and even improves skin condition. Plus magically affects the lower part of the body. So if you want to get rid of cellulite for a few months, tighten the stomach, make the buttocks elastic, and thighs - chiseled, pull on sneakers, put on headphones with incendiary music - and forward to fresh air. The optimal duration of training depends on your goals and level of preparation. If you have not gone to the gym for a long time, start with 10 - 15 minutes of easy running. Panting? Go to walking.
Those who are friends with physical education for more than a year can do jogging for 30-40 minutes.
Speed and route
In general, running is considered rather monotonousTraining. In order not to die from boredom, do every jog unlike the previous one. Try to change the route more often. If you run in parks and squares, master new paths and paths that your foot has not yet stepped on. Do not be afraid of the hillocks and descents - in such areas the muscles are included in the work, which are usually not involved.
During training, do not be lazy to change the tempo. For example, overcome the main part of the distance with a moderate speed. And every 5 to 10 minutes, accelerate - run small segments at the maximum rate. Work on the limit for 10 - 30 seconds, depending on how you feel. To increase the load, you can periodically run with a high hip lift or do a backward sweep, trying to get a heel to the buttocks.
After sharpening technique and gaining speed, arrangeMarathon races, work for endurance. Each time increase the duration of training for 3 - 5 minutes, and very soon you will easily overcome the distance of 5 kilometers. You'll see, in another month or two you'll easily run through all ten.
Jogging in the morning: "for" and "against"
Many still hold the view thatJog it is necessary to go out at dawn. True, doctors and trainers have not yet developed a consensus on this issue. On the one hand, morning workouts on an empty stomach contribute to the efficient burning of fat. On the other hand, they overload the body, which worked all night at a slow pace.
The main thing that you can advise larks: Do not strain your heart immediately after you have jumped out of bed, allow the body to swing. Do not be lazy to do morning exercises, several stretching exercises, take a contrast shower and drink a glass of water.
In fact, the sneakers in which you need to run aroundStreet, almost no different from those that usually buy for classes in the hall. Modern models of professional, and semi-professional running shoes have excellent cushioning and sufficient durability. Therefore, they can be worn both for training under the roof, and for fresh air. True, in the latter case they will serve you less.
Another thing, if you intend to exercise,Winding miles across rough terrain. In such a case, choose sneakers with a special, more aggressive drawing of the soles - it gives an excellent grip on the surface.
Who is contraindicated in jogging
Jogging is contraindicated for those who suffer from arthritis and other joint diseases, as well as varicose veins, since it gives shock loading.
Before you start training, be sure toConsult with a doctor is also for those who suffer from congenital heart disease and mitral stenosis, various kinds of arrhythmias, high blood pressure, chronic kidney disease, glaucoma and progressive myopia, as well as those who have had a heart attack or a stroke.
They forget about the warm-up.
Running is as serious a training as any other. Therefore, in no case do not neglect the warm-up. Before the start, be sure to stretch large muscle groups, otherwise injuries are inevitable.
Take the wrong pace.
Do not start training at high speed. Stick to the scheme - first walking, then smoothly go to easy running and gradually increase the speed.
Do not measure the pulse.
Running in the park, you also need to carefully monitorWell-being, as well as in the hall. Therefore, from time to time, measure the pulse, watch the breath. Remember, the most effective fat is burned when the heart knocks at a frequency of 60 - 70% of the maximum (the maximum heart rate is calculated by the formula: 220 - age). Prepared runners can strain a little more, so that the pulse is 65 - 75% of the maximum heart rate.
Do not follow the technique.
There is an opinion that running a wide stepMore effective than small steps. It is a myth! Excessive step width increases the shock load, leads to overstrain of joints and ligaments, and consequently, to injuries.
In pursuit of a quick result, you overloadThe body and quickly get tired of exhausting workouts. And not only physically, but also morally. As a result, the occupations become harsh and the physical education quickly gets boring. Try to observe the sense of proportion, do not forget about unloading days and at least 1 - 2 days a week leave for a rest.