It is known that the human body consists from more than 600 muscles which are responsible for various physical activity — beginning from continuous reduction of muscles of internals and finishing with any movement of a hand or leg. One of the most available ways of keeping fit is run. What load of the muscular system of the person is rendered by this sport and whether it is possible to lose weight on the racetrack — we and will try to find out.
Features of the structure of a muscular system
Any movement of bones or joints is impossible without reduction of muscles. At least two muscles participate in this process — one is responsible for bending, and another — for extension. Regardless of a type of muscles, their work is always precisely coordinated — while the muscle-sgibatel works, the muscle-razgibatel is in the weakened state.
Their exact and timely management is possible thanks to the nervous impulses arriving from back and a brain of the person. Regular trainings by sport help to support force and endurance of muscles and also promote their growth.
There are two types of load of muscles which have different impact on them. At static load their weight and volume due to increase in number of blood vessels increases and also there is more connecting fabric and sinews are extended.
It will be also interesting to you to learn in what advantage of run and what are contraindications, about features of run on long and short distances as it is correct to carry out shuttle run, jogging whether it is possible to run in the winter on the street and how to choose clothes for this purpose.
Weight-lifters and boxers — their muscles very strong most often face such loading and have more relief appearance. And if in physical activities the dynamic load (run, volleyball, soccer) prevails, then sinews become shorter, and muscle fibers are extended — in them the number of the nervous terminations increases and better the blood circulatory system works.
Muscles have no pronounced relief, but have bigger endurance. It is curious that release of hormone of adrenaline in blood is capable to increase endurance of muscles, their force and also to increase the speed of their growth.
It is proved that at the time of long intensive loadings, the organism begins to work in the mode of full combat readiness that influences a hormonal background. In such cases, adrenaline begins to come to blood approximately in half an hour after the beginning of the strengthened training and remains an hour more there after its termination.
This plays one or one and a half hours a huge role in growth of muscle bulk — all existing reserves of fats and carbohydrates in an organism go for recovery of the tired-out muscles. To help to reach maximum efficiency from such intensive loadings it is possible by means of the food saturated with proteins and carbohydrates.
It is important that meal occurred within an hour after the training.
Learn about seven secrets of an effective training, how much time you need to spend for a training to lose weight as it is necessary to eat after the training what to do if muscles after the training hurt.
At such mode you will provide to the muscles not only strong loading, but also will give them the chance to be restored.
What muscles work
Morning jog — an excellent alternative to occupations on exercise machines. Despite external simplicity of performance of gestures, muscles not only legs, and and a trunk, hands and feet are involved in this process. Let's tell about work of these groups of muscles in more detail.
- Quadriceps. They are responsible for extension of knees and bend hips. Are directly involved in blow depreciation after you lower a leg on the earth.
- Buttock and muscles of hips. Some of the strongest muscles on a human body. Help to hold a body in vertical position so far you run, also they are responsible for the free movement of hips and their fixing during run.
- Sural. Help to keep balance and to move foot.
- Foot muscles. Treat them: sgibatel and razgibatel of thumbs of foot, long sgibatel of fingers of feet and also front and back tibial muscles. All of them are created in order that you could carry out bending and extension of foot, to move the body center of gravity from a heel on a sock and to bend and unbend fingers standing.
- Press. These muscles reliably fix a backbone and do not allow it to dangle in different directions during run. Thus they preserve it against injuries and minimize percent of excess gestures.
- Shoulder muscles. Enter into this group: bicepses and tricepses. They help to bend and unbend hands in an elbow, facilitating at the same time run.
- External and internal intercostal muscles. Take part in work of a diaphragm — on a breath and an exhalation.
Whether you know? Respectable age for occupations run — not a hindrance. Indian Faudzha Singh became the oldest participant of the London marathon, his age was 93 years. To overcome a distance in 42.2 km it needed slightly more than 6 hours.
At usual run
Jogging, you force to work actively muscles of hips, a basin, buttocks, calves and also intercostal muscles, a press and a biceps. As you can see, such type of loading forces to take part practically all organism.
At run on the racetrack
On the racetrack the main loading is the share of a trunk bottom — muscles of hips, buttocks, calves and also front and back tibial muscles actively work.
Besides, regulating the speed and a tilt angle of the exercise machine it is possible not only to strengthen load of these muscles and and to connect to work others, for example, muscles of a press, a basin, intercostal muscles and also muscles of shoulders and backs.
At ski run
Ski run involves in hard work practically all muscular groups too. Such type of active leisure allows to pump over muscles of hips, a basin, a back, calves and a press. An additional bonus will be the fact that walks on snow oxygenate lungs and are excellent prevention of cardiovascular diseases.
Important! Occupations run have following contraindications: osteoarthrosis of joints of the lower extremities, excess weight, thrombosis, diseases of a cardiovascular system, myocardial infarction, renal failure and presence of chronic diseases.
How many calories are burned by run
It is no secret, that run is an excellent means for weight loss and burning of hated excess calories. The exact number of the burned calories during loading depends on many factors: like run, rate and also your weight and metabolic rate.
At usual run the slow speed on average burns 500 kcal/h. For achievement of visible results it is necessary to run not less than two hours, without long stops for a respite. For beginners it can seem too strong load of an organism.
But, if with each jog gradually to increase distance and time of run — in few months you with ease will overcome this boundary and will be able to gain excellent physical shape.
If you choose the racetrack, then indicators of an expense of calories first of all depend on your weight and on the speed at which you run. At slow speed you will be able to lose (fast pace) to 300 kcal/h. From such loading the experienced trainers advise to begin a training to the beginners and people undergoing rehabilitation after injuries.
Measured jogging with transition to fast walking for a respite will allow to get rid of 500 kcal/h. And here run with acceleration and without respites is considered intensive and will be able to save you from 700 kcal for an hour on the racetrack.
Ski run — the leader in burning of calories. In an hour of such loading you without problems will get rid of 700-1000 kcal. It is possible to increase these indicators by 200-300 kcal if to move on snow-covered sites.
Such jog is recognized more sparing for muscles and joints, than usual run, besides, the raised expense of kilocalories will accelerate weight loss process. It is a pity only that ski run is available not all the year round.
Whether you know? In many countries carry out annual Marathons on heels. Participants of this comic sporting event need to run 80 m. The fastest result is equal to 1 minute and 4 seconds. Quite often in this marathon it is possible to meet males who carefully prepare for a running on heels in advance.
What to do if at run muscles hurt
If all of you do correctly, then pain during run should not arise.
However, let's consider the most frequent reasons of appearance of pain in muscles and joints at run:
- Insufficient warm-up before loading. Ten-minute charging before start considerably increase your chances to reach the finish. Warm up elbows and knees, make inclinations, pull muscles of hips and walk on foot to steam of circles — these simple exercises will help to warm muscles and to save you from injuries and delayed onset muscle soreness next day.
- Wrong technology of run. It appears, correctly it is necessary to run to be able to do too. You watch that your shoulders did not stoop, and the back was a straight line. Avoid sharp movements and breakthroughs, knees should not be unbent completely, and it is necessary to go from a heel into a sock. Failure to follow these rules strengthens load of a backbone and an ankle that is fraught with injuries and emergence of the centers of pain.
- The footwear which is not intended for jogs. Usual sports shoes will not be suitable for run. Take care of acquisition of special running footwear — in it your foot will be reliably recorded, and special shock-absorbers facilitate load of knees and a backbone which arises at jumps.
If during run you felt severe pain in muscles — replace speed. Perhaps, you chose the improper speed or too difficult route. Sharply you should not stop in this case too — best of all gradually to reduce speed and to drop into a walk.
Let's your organism have a rest during walking. After that resume run — begin with slow speed, gradually increasing speed.
Important! The right choice of the place is important for jog too. The best and safe place for runners is the trampled-down forest footpaths or dirt roads. Such covering provides good coupling of foot and depreciation at blows that allows to lower load of joints and a backbone. And here concrete and paving slabs were recognized as the most improper covering for jogs. Their hardness and tough return at jumps can cause violations in operation of the musculoskeletal device.
How to facilitate delayed onset muscle soreness after run
Delayed onset muscle soreness is called muscle pain which arises after the training. The cause of painful feelings — accumulation of lactic acid which is produced in the course of intensive loadings.
Most often beginners in sport or athletes who returned to sports occupations after a long break face this phenomenon. If next morning after the strengthened training you felt body pain, do not despair, we prepared for you useful information how to facilitate this state and to accelerate process of regeneration of muscles.
- Easy warm-up every day. Very often, having felt pain next day after the long running, even it becomes unpleasant to think of any physical activity. But you should not give up occupations into it the period, absolutely on the contrary — foot walks, easy charging, exercises on an extension or yoga will help to strengthen blood circulation in muscles, having accelerated thereby removal of lactic acid. Right after such warm-up you will feel much easier.
- Drink more water. Still mineral water will help to restore water balance in an organism and to bring out of it toxins. By the way, during the training it is necessary to drink water in a small amount and small drinks. Remember that she very quickly leaves an organism together with then, thereby causing his dehydration.
- Heat bath with sea salt and aromatic oils. Will help to strengthen blood circulation and to bring lactic acid away out of an organism. Sea salt, lavender oil or infusion of a camomile will help to calm inflammatory processes in the tired-out muscles and to reduce a pain syndrome.
- Cold compresses and lotions. This method is effective right after physical activities and also at stretchings. It is the best of all to use cold flowing water — ice can cause a spasm of vessels and simplification you will hardly wait.
- Balanced food. A various diet — it is good and correct, and at the moments of restoration of an organism after strong loadings — obvious need. Add to food the products containing amino acids — sour-milk products, chicken breast, nuts and eggs.
- Remember that without good rest the endurance and force in muscles will definitely not appear. Allocate not less than 8 hours for a dream and also try to have a rest for some time in the afternoon.
Would be wrong, having written about methods of disposal of delayed onset muscle soreness, not to tell about its prevention. That next day after the sports occupations to feel in the muscles only ease and pleasant slackness — it is necessary to organize correctly a training the day before.
First of all, do not start the strengthened running programs at once. Begin with warm-up, gradually increasing the speed and loading. At the end of a training find a little time for exercises on an extension. Such correct end of a training will help to bring emergence of pain syndromes in muscles to naught.
Responses of users of network
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