Run - the great way to strengthen health, to lift the organism tone, to get rid of depressions, to develop all muscles. At the same time, the wrong occupation run can result in fatigue and pains, and in certain cases and to serious injuries, and as a result to refusal of this great view of aerobic loadings.
Instruction
1. Warm up before jog. If for absolutely young people the warm-up can be noncritical, though to them doesn't prevent to warm muscles and joints, then already from 25-year age it is necessary to warm up not to be traumatized. At the same time warm-up shouldn't be too long and intense, reach stadium the fast pace, stretching, actively swinging hands, turning the trunk, and it is possible to consider that you coped with warm-up.
2. There are two main ways of run - intensive interval and long jogging. Everyone chooses the look, proceeding from own preferences. Interval will allow to dump more calories for smaller time, jogging takes more time, but it will be suitable for people who want not only to burn fat, but also to relax.
3. You have to jog with such speed that your pulse was in the cardiozone, that is was ranging from 60 up to 70 percent from the maximum frequency. At the same time jogging has to last not less than 40 minutes, then fat will only be split.
4. At the interval training you alternate rest, average loading and the maximum load. Everyone selects intervals under itself(himself), but generally it is possible to offer the following scheme - 100 meters run at the maximum speed, 100 meters - jogging, 100 meters - the step.
5. During run it is very important to support uniform breath, to run with the direct back, having slightly bent down forward, hands have to go to the planes, perpendicular to the case.
6. If you began to run, begin to eat according to the new lifestyle. The fact is that run forces the organism to spend much more calories, and at malnutrition the organism exhaustion quickly begins. Instead of feeling more vigorously and stronger as promise the numerous articles glorifying aerobic loadings, you can feel constant breakdown, on the contrary. It is impossible to combine run and low-calorie diets at all, you have to eat healthy, but rather high-calorie food.