On your marks! Attention!
We begin with a warm-up. Move your arms and legs, sit and knead, and knead for 15 minutes. So you will warm up the muscles, saving them in the future from the strength, and it's easier to get involved in running. If you are not used to moving a lot, make a circle around the stadium on foot (usually 400 m), and then two more laps running. It is better to get used to the run gradually, and only after a month and a half add in a circle every week (up to 10 laps). But do not forget about how often your pulse beats - about the so-called pulse zone. It can be calculated by the formula: pulse - 220 strokes minus age. True, now specialists are correcting these figures. After 40 years out of 220 subtract 10 more, and after 50 - minus 20, overloads are inappropriate. An excellent solution is to run around with a cardiac sensor. A clock in your hand will show if you exceed your pulse limit. To get out of the sports run - physical procedure, too, you need to gradually, going to the walk and ending with a warm-up of the arms, legs, neck.
Note to runner
At any age, but only after consulting a doctor, because you can not know about hidden diseases. People with diseases of the musculoskeletal system, with excess weight (more than 20 kg).
Optimal - in the morning, an hour after the rise. But if you are more comfortable in the evening - please! - about an hour before bedtime.
Only not along the road or in the gassy area, otherwise harm is easy from practicing sports running - the physical procedure will be more than good. 40 minutes before and 40 minutes after the morning run, and for the evening, these intervals increase to 2 - 3 hours.
In clothes with a breathing system Claim of cool is not hot, it absorbs moisture well, which evaporates through special honeycombs. Sneakers buy just for running - they have the optimum degree of depreciation. In the summer we need more glasses (fountains of ultraviolet harmful to the retina), a cap or a bandana for protection from sunlight.
We catch up with the weight we need
To lose excess pounds, to collect them or strengthen the heart muscle, one of three different training regimes is selected. For slimming - a slow jog for 40 minutes-an hour. It is better to run on an empty stomach, and who has problems with digestion, you can eat an ounce of porridge, a few highlights, or drink green tea with honey, which the body perceives as food, an hour before jogging. For those who want to get better, on the contrary, you need protein food after jogging plus training in the fitness room (which one - tells the coach). The pace of the sports run is very important - the physical procedure - it should be average with sharp explosive accelerations. If your goal - to strengthen the heart, then alternate running with cardio-simulators. Tempo select the ragged. Acceleration-deceleration or transition from walking to running and vice versa. You can drink before, during and after jogging - it is useful: water dilutes the blood and helps to remove from the body with sweat and harmful substances. But, regardless of your goal, the best in running is the state of the body's joy.
Good equipment for running is half the success! It's not just the pleasure of its appearance. The right sport uniform and shoes are a guarantee of your safety and comfort. What should I look for when choosing clothes for jogging?
The pleasure from jogging and its effectiveness to the sounds of your favorite tunes increases many times! This is scientifically proven. Two groups of people were asked to perform the same exercises, but one - in silence, and the other - under incendiary rhythms. The second coped with the task successfully. It turns out that your favorite music helps you get distracted from thinking about how hard it is for you physically now. Therefore, going for a run, do not forget the player with a list of favorite tunes.
Jackets
The main function of the jacket for running - protection from wind and shallow rain. It is desirable, that it was as easy as possible and did not constrain movements. Cross-country windbreakers are made of breathable water-repellent materials (ThermaFit, StormFit). Also worth paying attention to the availability of special areas for ventilation and light reflecting elements. The latter are relevant for fans of evening jogging.
Pants
Depending on your preference, you can choose narrow pants (taitsy) or wide training pants. Quality titles are made of breathable elastic materials, do not hamper movements. They are tailored with a minimum number of stitches; some models provide fixation and support of muscles. Wide trousers are perfectly protected from the wind. Functional materials (eg ClimaLite) provide excellent thermoregulation for complete comfort during training.
Sneakers
The main requirement for shoes is its ability to absorb, reduce the shock load on the body. Quality shock absorbers help you to push off from the ground more easily, to develop speed, to soften the pressure when moving from the heel to the toe. Today, an air cushion (cavity in the sole filled with gas) and springs under the heel are used for this. In addition, running sneakers should be light, ankle-high, with tight lacing, of breathable materials and well fixing the heels. In the market there are models of "smart" sneakers with a special design, which even with normal walking makes the buttocks work 28% more efficiently. Pay attention to the sole - corrugated, with a strong protector to ensure good adhesion to the ground.
Sports tops and jerseys for running are made of special materials that ensure the removal of moisture outside (PlayDry, DriFit, ClimaFit system), quickly dry out, protect against fungi and bacteria (Tinosan technology). Some manufacturers use a special kind of fiber, so the mold does not freeze in the cold and sweat in the heat. Tops emphasize the beauty of the female body, sometimes they have an additional inner corsage to support the bust. They are sewed with a minimum number of stitches to eliminate friction against the skin.