Summer : Running and jogging - health benefits

Summer : Running and jogging - health benefits

Posted by Unknown on Wednesday 6 August 2014 0

"According to statistics, almost every country in Europe runs regular practice of about ten million people"

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Running - one of the most healthy and effective for a slim and toned figure sports. However, it is only in those cases where the observed proper technique and simple but important rules of training. If you only do the first steps in regular jogging and you still want as quickly as possible to achieve success in the classroom, you will surely come in handy our useful recommendations.

Running today called the most popular sport, coaching endurance. According to statistics provided by the German sports magazine «Fit for Fun», almost every European country are practicing regular jogs about ten million people, and those who try to run correctly mark a positive change in health status. Running perfectly trains the cardiovascular system, and also allows you to fight obesity. However, such training due to heavy load on the body and can result in negative consequences. Thus, in order to run really benefited, so it is necessary to follow some rules. First of all, they need to follow the inexperienced runners.

Health check before the premiere

Instead of just going for a jog, a novice need to prepare well for the first workout. So, if you have not engaged in sports or doing a long break in training, first consult your doctor and go through a series of surveys to determine whether you can even load a long jogs. In particular, a medical consultation is absolutely necessary for people who are overweight or suffering from cardiovascular diseases, because only an expert can give them specific, taking into account the individual characteristics of recommendations on scheduling training.

In many sports centers today anyone can be examined by sports doctors, who, as a rule, are not limited to the usual inspection and administered to a patient a special "stress test" on a bicycle ergometer. During an impromptu trip cross-country trainer gradually increases the resistance to the moment when a man have the strength and stamina to move. Moreover, during the test pulse is continuously monitored and blood pressure.

Subsequently, the physician analyzes obtained during this training data, gathering information about the physical health of the patient and identify potential risk factors such as high blood pressure. Then he decides whether to fit each individual regular jogging or other sports.

The first "start": it is necessary to hasten slowly

So, if you have undergone medical examination and made sure that there are no contraindications to jogging you do not, get ready to start. Start jogging, so that the body in a calm, even relaxed pace slowly getting used to the load. Muscles, tendons and ligaments will take some time until they are sufficiently warm up and start richly supplied with blood. After ten or fifteen minutes of easy running, you will notice that the move you will become much easier. Do not run too fast, try to keep this speed to while driving, you could have a conversation without shortness of breath.

If you exercise with someone (friend, girlfriend, spouse) or in a group, jogging and all could be for you an enjoyable pastime. Today, in parks or stadiums are going to whole groups of runners having fun taking in new members. Joining them, you will surely find an outlet from the routine office work and even be able to make new acquaintances.

But you should not succumb to the temptation and take the time to "keep up" with the fast experienced runners. Follow only your own workout plan, get your own pace and keep it running. Not be amiss to acquire such sports accessories like heart rate monitor. It will become an indispensable tool in training, closely followed for your heartbeat. Thus, you will easily and accurately determine the rate, stabilizing your heart rate and allows a healthy way to improve physical fitness.

Running for "advanced"

Before the start of the regular runs should set yourself realistic, achievable goals, not to overload your body, but do not lose motivation in sports. At first, do not train more than two or three times a week, even if the exercise will seem insufficient. Each session should last run about 20 minutes.

For beginners it is advisable to paint your workout plan by the minute, to alternate running with short intervals of quiet steps. If you will be hard, or, on the contrary, it is easy to do, you can simply increase or decrease these intervals. Thus, you will not only simplify your workout, but also prevent strain muscles or joint injuries.

People suffering from diseases of the joints or obese, jogging contraindicated . The load on the tendons, ligaments and joints will be for them a disproportionate higher potential to improve physical fitness. Instead of running, they can turn to alternative sports such as cycling, swimming and Nordic walking. The latter, for example, help to lose weight, and effectively deal with a variety of physical ailments.

Related Aspects of

For optimal success in training should take into account a number of important factors. First of all - a properly fitted shoes. Choose shoes thoroughly, with a consultant in a specialty store.

An important factor is also a sensible diet. Avoid excessive intake of sweet and fatty foods and try to increase the amount of protein in the daily diet.

To compensate for fluid loss during the run, it is important to consume plenty of fluids. Doctors recommend daily drink 1.5 to 2 liters of water (not including coffee, tea, and alcoholic beverages).

After the first workout you can begin to disturb the frequent and rather unpleasant pain in the muscles. This is a normal phenomenon that occurs due to an organism with unusual physical exertion. Finish with intense jogging cold shower or rub the muscle warming up special ointments, effectively relieves pain syndromes.