Running - the most natural for the human form of physical activity.It is the best way affects the work of all body systems, including allowing to lose weight and is a wonderful exercise for correction.
to jogging, first of all, you have to buy special running shoes (a «running» marking).
start jogging it is necessary to walk.Ten days you just walk fast, increasing the time from 30 minutes to an hour.Only then can you begin to run.Before each workout, be sure to do warm-up (stretching, swings, lunges), a bit like a fast pace, and then - start!The first week runs no more than 300-500 meters, the distance increases every 10 days at 10%."Running contraindicated if you have a chronic disease, heart disease, previous stroke or heart attack, various types of cardiac arrhythmias, hypertension, heart and lung failure and chronic kidney disease."
The easiest way to check is not toogreat run speed - is on the run to read the poem.If you can, then you have chosen the correct tempo.Optimum running speed - 1 km t
After jogging should definitely cool: like 15 minutes at your own pace.At this time it is not necessary to sit, lie down, take a hot shower, sauna.Otherwise, you can harm the heart and blood vessels.
add a few comments.
- Do not run in the afternoon.A running score in the morning or in the evening - choose according to your state of health and biological type (Owl, bird)
- the last meal 1 hour before jogging
- Run the kind that begins with the heel
- use ankle and knee locksin cold weather, and after injuries
- if you suddenly stabbed in the side - do not panic and do not stop, it is a cramp in the diaphragm untrained.
regular jogging When it passes, and at first it is possible to stop in the following way.Slightly slow pace on the run take a deep breath and slow calm exhalation.If stabbed in the left side - when you exhale step on the right foot if the right - to the left.Gently lean forward if running aching shin bone and the shin bone, then proceed to run on toes.
Running contraindicated if you have a chronic disease, heart disease, previous stroke or heart attack, various types of cardiac arrhythmias, hypertension, cardiac and pulmonary failure, and chronic kidney disease.In other cases, if you have any doubts, consult your doctor.