The rock painting which is beaten out in Ancient Hellas says: You want to be strong — run, you want to be beautiful — run, you want to be clever — run!.
Ancient Greek wise men attached huge significance to run as means of strengthening of health, formation of a harmonious constitution and intellectual development.
As run influences an organism
For the person the run is the natural movement of a body characteristic of it from that moment as he mastered the first steps. It is a way to avoid danger, to reach the desirable, to overcome long distances.
The advantage of run for an organism of modern men and women is indisputable, considering an inactive way of life of people during an era of advanced technologies and the maximum robotization and a computerization. This type of physical exercises — one of the most useful and readily available for the person.
It has such properties:
- Involvement actually all muscles of an organism which besides strengthen joints.
- With then, allocated at intensive running exercises, comes out substances, harmful to an organism.
- Blood circulation and supply of all bodies with oxygen improves.
- Training of a cardiac muscle, clarification and giving of elasticity of vessels.
- Allocation of a large amount of endorphin promotes good mood and prevention of depressions.
- Establishing functionality of nervous and immune systems.
- Raspravleniye of lungs.
- Normalization of pressure, prevention of heart attacks and strokes.
- Hardening at commission of jogs on fresh air.
- Development of self-checking and commitment, increase in a self-assessment.
Whether you know? The erudite physiologist Ivan Petrovich Pavlov said that run causes muscular joy, a combination of the physical and psychological harmony of happiness leading to enormous strengthening of health.
Useful properties for separate bodies
No other sport will be compared to run on the simplicity and low-cost intensity, and, above all — on useful properties for human health.
Heart and vessels
Involvement at run of muscles of a body, arteries, veins and vessels increases a stream of blood and reduces heart rate. During loading the cardiac muscle transports 20-40 liters of blood in 1 minute whereas at rest — only 4 liters. From strengthening of loading the muscle gets stronger, and the probability of such disease as a heart attack, comes down to zero. Improving jog promotes expansion of peripheral blood vessels and a lowering of arterial pressure. This sport completely saves from hypertensive diseases.
Besides, good circulation of blood and oxygen in an organism positively influences a loss of appetite and the needs for the use of the useless, low-quality products littering an organism. At the same time weight is considerably lost, and load of a cardiovascular system weakens.
Breath
The correct breath during jog reduces load of heart, increases kislorodoobmen and increases efficiency of all process of a training.
Important! It is necessary to remember that process of breath is individual for each person.
The continuous cyclic movement increases the need for oxygen in the course of jog ten times. It is desirable not to lose at the same time a rhythm, not to make big pauses and not to speed up breath not to break coordination of movements and not to reduce ventilation of lungs. For slow run it is characteristic to make a breath and an exhalation through three-four steps. In case of the shortage of breath the quantity of steps can be reduced to two.
At fast jog the need for oxygen considerably increases, and it becomes impossible to control breath process.
It is important to breathe exactly and quietly, focusing attention on an exhalation and the maximum replacement of air from a thorax. It will give the chance to fill lungs with oxygen for 40% of the capacity.
At the same time it is necessary to apply the mixed breath — both a nose, and a mouth to increase in volume of the inhaled oxygen and a qualitative exhalation.
In cold season it is possible to protect a throat from overcooling, having put language on the sky (as for pronouncing a soft sound of l').
Digestion
Active occupation stimulates with fast sport work of intestines, recovers digestive system and improves functionality of a pancreas. Jogging eliminates an intestines hypodynamia, it is connected with the fact that during jog it is exposed to vibration massage. At regular trainings by fast sport problems of diarrhea and the complicated defecation disappear.
Whether you know? A hypodynamia — restriction of physical activity of such functions of an organism as digestion, blood circulation, the musculoskeletal device and breath. At the same time force of reduction of muscles decreases. The hypodynamia is a consequence of an urbanization, mechanization and automation of work and release of the person from physical activity.
Endocrine system
Improving jog stimulates work of an endocrine system due to enhanced action of bodies of internal secretion and strengthening of a stream of hormones. Work of a hypophysis which, in turn, produces hormone endorphin improves. Decrease in fatty tissue at run leads to normalization of a hormonal background, improvement of a condition of glands and integuments.
Warm-up, run, hitch: practical advice
The correct approach to occupation provides its effectiveness. Will help to prepare an organism and to avoid injuries warm-up.
The complex for preparation of an organism for loading can include 8-12 exercises on 6-8 repetitions on the place and as much exercises in the movement. It is desirable to carry out an extension of all groups of muscles at moderate speed without breakthroughs.
Time of preparation depends on endurance of the person and on air temperature. At hot weather duration of warm-up can be reduced, and at cool, on the contrary, to increase. Necessary degree of a warming up of an organism is usually reached by the time of the beginning of sweating.
To be physically active, it is absolutely optional to buy expensive subscriptions to the gym. Health can move to advantage at home or on the street.
After the main work the hitch is not less important. The sharp stop of a training can cause stagnation of blood in muscles that raises load of heart. Exercises after the running are important for prevention of muscular pain and acceleration of all processes of restoration of an organism. The hitch consists in reduction in the rate of run before walking and several easy exercises on an extension lasting no more than 10 minutes.
Important! Professional athletes recommend acceptance of a cold shower after jog or applying of ice for muscles of hips and calves.
As for the main exercise, the efficiency of run consists in its constancy. Constant loads will help an organism to adapt and achieve to them positive results.
Footwear and socks have to be easy and convenient. The clothes need to be used elastic and not holding down the movement. It is important that underwear densely adjoined to a body and did not render the squeezing effect.
It is desirable to choose the place of jog far from objects of production and highways without roughnesses and obstacles.
For an hour to and within an hour after the training it is desirable not to eat food. Just before run it is better not to drink liquid, and after it it is necessary to refill water balance a glass of clear water.
Sports activities are inconceivable without healthy nutrition. The diet of the athlete has to be saturated with protein, vitamins and minerals.
Loading and speed need to be increased gradually, allowing an organism to get used to them and to avoid excess stresses. At pain the speed and intensity need to be reduced.
Not to feel constraint of movements, it is necessary to keep in tension only a backbone, other parts of a body have to participate in the movement easily and freely. An important role when jogging is played by orientation of a look – it is necessary to fix it slightly above the horizon. After the beginning of trainings it is necessary to be ready to muscle pain. This evidence of the correct muscle work and internals. Pain will pass in 2-3 days therefore for this period it is possible just to lower loading. There is a discomfort for the reason that the blood stream at run opens the stood and closed capillaries. One more moment — the shortage of oxygen and hemoglobin leads to production of the lactic acid limiting reduction of muscles.
Important! Pains in a thorax are the result of intensive use of muscles of breath and pass after decrease in speed and easy massaging of a thorax.
Contraindications
Jogging brings huge benefit to an organism, but at the wrong approach to it can do also harm. For this reason before jogs the consultation of the doctor is desirable.
Categorically run is contraindicated:
- To the people having short-sightedness and glaucoma — loadings can provoke peeling of a retina.
- To owners of chronic diseases jogs only under observation of the expert are desirable.
- In the period of catarrhal diseases, the increased temperature or cough there is a risk of receiving serious complications.
- Problems with a cardiovascular system are a categorical contraindication to occupations run.
- In the presence of diseases of joints, such as osteochondrosis, the hernia nuclei pulposi, osteoarthrosis or arthritis, trainings can aggravate the state of health. In case of approval of run by the doctor it is necessary to use the means of protection reducing load of sick bodies (corsets, belts, elastic bandage).
- In case of problems with a respiratory system, such as pulmonary insufficiency or bronchial asthma, can arise exacerbations of diseases.
- Aged after 50 years intensive loadings and classical jogs are not recommended to elderly people. It is more preferable to be engaged in sports walking, Pilates, yoga or an extension.
Whether you know? The healthy adult can gather speed to 24 kilometers per hour and sustain it within 2 hours.
Whether it is useful to run in the mornings
All know that there are two types of people: those who go to bed early and get up early, and those who are capable not to sleep long in the evening, but are obliged to receive the necessary volume of rest in the morning. Depending on the requirements the person defines the most optimum hours for trainings.
The morning fast sport has the indisputable advantages:
- In early time of day air on the street is much fresher and is cleaner, than in the evening when a large amount of exhaust gases and other harmful impurity as much as possible accumulates.
- Morning run supplies an organism with a charge of cheerfulness and positive mood.
- Jog stimulates the correct metabolism in an organism in the morning.
- Both on the street, and in the gym in the mornings much a smaller congestion of people.
Important! Morning jogs are especially useful to those who have problems with a backbone as in the morning pressure upon vertebras much less. It is possible to be engaged in run in the presence of diseases of the musculoskeletal device only in coordination with the attending physician.
It is possible to refer the increased viscosity of blood after awakening to shortcomings of morning occupations. Therefore it is necessary to start trainings gradually and surely after good warm-up. Jogs need to be carried out regularly, gradually increasing loading and speed.
One more important criterion for occupations jogging is the motivation. It is necessary to define for itself the purpose of sports occupations — weight reduction, hardening, strengthening of an organism or the general improvement.
What the reason or a way for occupations you did not choose as jogging, it is anyway a big step to a healthy full-fledged way of life and new positive emotions.