Time you read these lines, so and you, as well as a majority of mankind, promise yourselves to begin to be engaged in run from year to year. It is so useful and is available! But why then it turns out what having hardly managed to begin, people throw the useful habit? The reasons can be individual at everyone, but in the majority they come down to the fact that people just do not know how to begin to run. Having set itself too high level, it is possible to discourage from the very beginning forever.
Today we will try to tell step by step how there has to be a familiarizing with this healthy pastime.
Your level?
Despite of whether you ever played sports or stayed the lion's share of life at the blue screen before whether how to begin to run for weight loss, or for drying, determine the level of physical training. It can be done at the sports doctor by means of functional test, or having risen by the fourth floor. Easily rose without otdyshka – high level, rose, but with an otdyshka – average, rose with an otdyshka and the heart which is "jumping out" of a breast – low.
To whom how many run?
So, now how it is necessary to begin to run proceeding from your level.
- For high level there are enough 2 jogs a week, but lasting not less than half an hour.
- For an average – 20-25 min. run 3-4 times a week.
- Low level needs to run often and little by little – 5 times 10-15 min.
Before run
Before starting process, it is necessary to warm up, warm all body and to pass (on stadium) several circles on foot. Before run it is impossible to eat anything a minimum in 2 hours.
During jog
Control the speed and pulse. For high level the pulse is considered as follows – 220 minus your age. For the average level the pulse should not exceed 130 blows/min., and for low level – 110-120.
Your breath has to be colloquial, that is – during jog (even if you run one) it does not have to be difficult to you to talk.
Begin with a distance 1-2 km for the beginners and then in a month it is possible to pass on the 3-4th.
Later
As it is necessary to begin to run – already clear, but the finish plays an important role too. Do not stop sharply, pass on foot 3-4 more minutes, do exercises on an extension after the end of run.
It is impossible to drink sparkling water after run. Because of carbon dioxide, it lowers oxygen level in blood and gives additional load of heart. However you can safely drink still water, and as for food – that only in an hour.
Weight loss
Many are firmly convinced that if to begin to run it is possible to lose weight. It not absolutely so, for weight loss the usual run will not help you. In the first 40-50 minutes only the glycogen is burned, and you will grow thin, only if after this time you run even minutes 20. However there is a special run which helps to grow thin – interval.
Interval run means alternation of high physical activities with rest. For example, you can make 100 m a step, 100 m a trot and 100 m sprint. For half an hour of such training you will burn a lot of calories and will lose that undesirable fat. There is it because the organism for 100 m of sprint is exposed to the near-maximum load, inflow of blood to fatty tissue, and oxygen level in blood at the highest peak is heated, increases.
But there is one but. At interval run, namely at such sprints, your heart is exposed to very strong wear. If you have, any fears in this respect, something pricks and aches before beginning to be engaged in interval run, undergo full medical examination. Otherwise, during one of sprints, your heart can just not sustain loadings.
"