Run - the most available and simple type of cardiotrainings. Sneakers, the suit, time and desire to move - everything that it is necessary to begin trainings and to improve the physical shape and the body. How ""to squeeze out"" the maximum of run?
1. It is regularly necessary to SistemnostBegat: 2-3 trainings a week for the beginner. Daily jogs - only for the trained people.
2. When to run: in the morning or in the evening? Morning jogs it is (on an empty stomach) unambiguous more effectively: a) honor stocks of the glycogen on zero in the morning and the organism is forced to get energy from fatty tissues; b) morning run disperses better metabolism (metabolism) which the whole day will remain at the high level... so, the expense of calories will be higher. But: if you the owl (you feel in the morning broken and only by the evening you disperse), then it is better for you to train in the evening, but in one and a half-two hours prior to jog eat nothing. ""And how efficiency?"" - you ask. See Paragraph 1. System trainings will be more effective in the evening, than not system in the mornings.
3. Gradual increase nagruzkischitatsya that duration of occupations has to be 40-60 minutes. Answer questions: 1. do you have so much time in the mornings?, 2. whether in the week of hour trainings you will love run?. Therefore we will leave these figures for professionals. For beginners of 10-15 minutes will be enough. It is heavy to run - alternate run to walking. Easily - increase time of jog or pace. Don't set before yourself the transcendental purposes: your task to enter trainings, to pick up the optimum mode, to create the habit. When the habit is created and you will feel the high from run, then purposefully increase loading.
4. Run estestvennoyest the huge number of techniques for athletes. Here they let also work with them. Our task - to win not medals, and to conduct ZOZh therefore we have to run as prompts the organism. The main thing - for pleasure! If you derive pleasure from run, then at you desire will come to trainings.
5. You breathe through rotbeg - aerobic loading therefore it is necessary to monitor breath. It is obligatory to breathe through the mouth. Stride rate has to be such that it was possible to support the conversation.
6. Run away from asfaltabeg on asphalt it is capable to make in the month of the healthy person of the disabled person. At kick about asphalt the musculoskeletal system is exposed to compression loading: there is the compression of vertebras and main joints, most of all gets to feet and knees. Therefore recommend to run on primer or tracks with the special covering from the rubber crumb.
7. RaznoobrazieOrganizm gets used to loading and stops reacting to it. Therefore as soon as you feel that the organism adapted to trainings, begin to experiment: to increase pace, to complicate the distance, to hold interval trainings.