How to improve your health with the help of run: for beginners guide
Sport And Fitness Health / / December 19, 2019
Why is worth a try
Running - the simplest way to change their lives through exercise. He does not oblige the company to find a sport, not forced to year-round use of the gym and makes us look expensive simulators. Special equipment is desirable but not obligatory. Anyway, buy a pair of running shoes cushioning possible and then.
Running helps to live longer. On the correlation between training and life are the results of a study published in the Journal of the American College of CardiologyLeisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk. .
On average over the past 15 years, people running around at least sometimes, lived three years longer.
It is important to share wellness and sports jogging. As is known, the best - the enemy of good. High performance sports are not related to recovery, so if you've already run the marathon and dream about, you can ignore this text. Below, we will focus on jogging, whose purpose - to improve the body's condition.
Where to begin
If an aspiring athlete does not experience noticeable problems with the musculoskeletal system and cardiovascular system, it can run without risk to health. But consult a doctor and undergo medical examination still stands. Heart defects, pulmonary and cardiac failure, have recently moved
heart attack, Kidney disease and pronounced hypertension - contraindications for jogging. In other cases, the newcomers have to listen to the body, measure and monitor your heart rate.In his book "Theory and methods of athletics training" edited by G. IN. Grevtsova specifies that an objective way to determine exercise tolerance - to define the dynamics of the recovery rate of heart attacks.
In the first 10 seconds of recovery heart rate should decrease by about 70% of the maximum - 200 strokes per minute at 20 to 150 in 65 years.
After 10 minutes, contraction frequency should be reduced to 90-100 beats per minute, and an hour later the rate should not exceed by more than 10 strokes. Exceeding these indicators suggests that the burden should be reduced and subsequently increased gradually, with the improvement of physical fitness.
There are also subjective indicators.
Most people are able to tell when a body that something is wrong.
After exclusion of contraindications and determine their level of training should create its own training program. Man, Leading inactive lifestyle, can take advantage of this 10-week program. For those who prefer to adjust the program for themselves, should start with a ratio of 1: 3, where the unit - run and a triple - walking. For example, to run 30 seconds and 90 seconds to go. running time in this formula increases every week.
The duration of training should be 20-30 minutes. In the same book, "Theory and methods of athletics training" is the opinion that the total duration of training should not be less than 60 minutes per week. But if you arrange a one-hour training session a week, it will bring more harm than good.
Training
Any workout begins with a warm-up:
- walking or running training easy to 10 minutes, depending on the readiness;
- dynamic stretching. It includes the head rotation, circular motions with his hands in the shoulder and elbow joints, stretching back folded hands in front of the castle a dilution and hands back body tilts, thrusts toward and forth circular motion of the hip, knee joints and ankle.
Improper technique of running will trigger injury or cause a recurrence of the old ailments of the musculoskeletal system. Therefore, beginners should learn to work and running technique.
Let's start with the body position. The back is smooth, the body is in good shape and slightly tilted forward. Neck and head still straight trunk line. Palm folded into fists without strain. Arms bent at the elbows about 90 degrees. Foot lands on the area between the tip and the rise rather than on the heel, the toe is pushed.
To run a short, middle and long distance It has its own equipment. Member of the Olympic Games in 1996 and 2004, a marathon runner Leonid Shvetsov tells in detail about the technique of natural running in this video.
The pulse rate must be kept in aerobic corridor 65-85% of the maximum as calculated by the formula: 220 minus the age.
Train ends static stretching, differing from the dynamic exercises with one repetition for 20-30 seconds until the maximum stretching muscles. Hitch a detailed plan - in the video below.
Those who are afraid to make a mistake in the running technique and exercises, we suggest you contact a coach or a friend experienced runners who from the point to the mistakes and demonstrate how to do.
Equipment
Among the amateurs prevalent are two opposing points of view. Some believe that the specialized sports clothing known manufacturers - it's more marketing than actually helping equipment. At the other extreme - fixated on runners technologies prohibiting beginners to go for a jog in the cotton T-shirt, shorts and sneakers.
The main principle - convenience.
Comfortable clothes will not disturb the concentration of the runner, not natrot skin, prevent overheating or overcooling would not hamper movement and breathing.
The belief that the most suitable clothes sewn from cotton fabric, is out of date. Cotton handles air exchange, does not cause allergies, for the comfort of the body and can be used by novice runners. But during long workouts in warm weather it is rapidly saturated with water and removes it from the body.
Modern technologies better able to cope with the task of sanitation and protection from wind and cold. Sports brands produce fundamentally different clothing lines for warm and cold season and the use of polyester or other synthetic materials. There is such expensive clothes, but it is longer.
Selection of tight or loose clothing depends on the runner's preference. Tops should not be hard. To protect against the wind in bad weather need windbreaker, under which should be more than one layer of clothing.
Since the main tool runs - the legs, then the main element of equipment is considered to be the shoes. In the absence of problems with the joints, normal weight, proper running technique and relatively soft running surface can be used and versatile sports shoes: sneakers or light hiking shoes. But in many city parks are equipped with tracks with asphalt or tiles, while the newcomers come into the race, to overcome the extra weight, so it is advisable to use a special running shoes.
Trainers are selected taking into account the pronation of the foot.
Excessive pronation - is flat. Wet trail from the foot is usually solid. With the lack of pronation of the trail can be very thin in the middle or even divided on the toe and heel.
For each type has its own kind of sneaker, details of which should be on the packaging. Stability Control shoes are designed for people with flat feet, Neutral Cushioning - for the normal shape of the foot, Cushioned shoes - for athletes with excessive lifting of the foot.
For runners with flat or obesity selected footwear having high levels of foot cushioning and stabilization to reduce the load on the ankle and knees.
For the rest suitable shoe, but it must be a shock-absorbing surface on which it is run. Sneakers and running shoes are very light will not protect from strong shocks in the joints of the legs and is not suitable for asphalt concrete pavement or tiles.
Food
Often, non-sports people go jogging to lose weight. Therefore, during training should be observed a small calorie deficit. The main thing - not to make empty stress test. When two or three training sessions a week, the body needs one and a half times more calories. Required deficit is calculated according to special formula.
Nutrition should be a fraction, and is divided into six meals.
50% of the diet should be complex carbohydrates, 30% - proteins 20% - fat (preferably vegetable and fish).
Last run before the reception of food should consist of complex carbohydrates (whole-grain cereals, vegetables, legumes) and end no later than half an hour before training. At this time, the use of undesirable fatty foods.
The only beneficial use of simple carbohydrates is the period up to half an hour after the end of the workout. At this time you need to eat fruits, berries or some cereals (eg, corn), drink juice. Fats are excluded. Fatty foods used is training time, as the fat is converted into energy at rest.
It is important to drink plenty of fluids both in pure form and in beverages. Preferred green tea, coffee (but not for quenching) and table mineral water, saturated electrolytes that the body loses during exercise.
During and after running useful to use a sports drink - isotonics containing salts and simple carbohydrates (4-8 grams per 100 ml). They help to quickly restore the loss of salt and glycogen. isotonic can cook at home.