Run - universal physical activity which suits practically all thanks to the variety of types and techniques. Run differs on the speed, the distance, weight. It promotes strengthening and improvement of all organism.
Generally begin to run for the following reasons: to strengthen heart, to lose weight, reduce stress. Depending on it himself needs to choose the system for run. In professional sport there are running techniques which fans adopt seldom. For the general improvement of the organism the jogging, best of all will be suitable for weight loss – interval run. If you want to become the professional runner, you should practice marathon race.
Jogging. Run for weight loss
So, jogging – one of the most popular. The step at the same time shouldn't be wide, even the shuffling legs is possible. This the condition allows to lower load of ligaments and joints which often suffer at unprepared runners. Increase step width later if you are ready to it. The leg becomes on the heel, then is rolled on the sock. So you will save from the overstrain of the muscle of the front part of the shin. At the incorrect technique it is possible to feel the persuasive ache in this part.
You monitor breath. You have to be capable to hold its equal if isn't present – reduce or stop loading. When jogging there is no speech about test of the organism for endurance. Pass a little fast pace, then resume run. It is necessary to watch also pulse rate, it shouldn't be higher than 170 beats per minute. Otherwise again, it is not jogging, but the training on endurance any more. Run duration – from 20 minutes to the hour, depending on your state of health. You can be engaged in run and for weight loss, for this purpose make some amendments to the technique. First, increase jog time because excess fat begins to burn down only in 20-30 minutes. Before stocks of the glycogen, animal starch are spent. Choose feasible pace. If the condition of heart allows, work at pulse from 150-160 beats per minute. For weight loss the interval run is very effective, at the same time you alternate fast run on the limit of forces to slow.
Run as rescue from the stress. Professional types of run
If you just want to have a rest and relax, having derived pleasure from the feasible exercise stress, meet several conditions at run. Keep the same pace, run slowly and quietly. You breathe exactly, pulse – up to 140 beats per minute, it isn't necessary any more. Turn on the quiet music in the player, it is possible for meditations. All this in total will help you to put thoughts and feelings in order, to get rid of the saved-up negative. Do such jogs as required, few times in the week. Among professional systems for run it is possible to call obstacle race, marathon, relay, shuttle, fast. Fast run is used for competitions on speed. Obstacle race demands good physical training, for the overcoming obstacles in the way running additional efforts are required. At shuttle run the athlete runs across from one line to another, rearranging apparatuses. The marathon – the running more than on 40 km.