10 tips for running
Recommended running is a good exercise. It certainly is a simple exercise, but also pay attention to method. Summarized as follows 10:
- One, running every morning for the best, but not for fog days.
- 2, running before the preparatory activities should be appropriate, especially in the legs to relax.
- 3, running speed should be “slow – fast – slow.”
- 4, running proper breathing rhythm, the frequency of the ground under the feet while “smoking – smoking – call – call – and absorb – absorb – hu – hu –……”
- 5, walking distance should not be too long to be determined according to their own constitution. 6, rain can not come to outdoor running, can be run indoors in situ, in order to exercise without interruption.
- 7, running to keep warm in winter, otherwise easily lead to cold, and even heart disease.
- 8, Running after the bogey eat something.
- 9, running and other sports if combined, would be better, such as tai chi, and so do Guangbo Cao.
- 10, experience physical discomfort, run slower, shorter distance; such as illness on the suspension
★ ratio of weight and height: 1, the standard normal body weight (kg) = Height (cm) -100. (Only applicable to those 155 → 165cm tall) Or = height (cm) -105. (Only applicable to those 176 → 185cm tall) , Or = height (cm) -115. (Only 186cm in height and over) ★ Fun Fitness Running
Running is great to vary your weekly workouts. Jogging try to relax when the body is generally not too fast running speed and strength to talk to people without asthma can be subject to the ground heel first instead of feet and the ground charge of first, so the possibility of injury can become small, running distance, time, speed should follow the principle of gradual and sustained long enough time, will remain at the level of training heart rate may reach fitness running on purpose. It’s also recommended to wear clothes where you feel comfortable, like sport leggings (I found some greats on Legging Bay).
Jogging can use the following ways: Slow relaxation running: simple, avoid vigorous exercise and their dependents arising from the “oxygen debt.” Heart rate during the run not more than 180 per minute minus your age, the number is appropriate. Must pay attention to breathing while running deep, long, thin, slow, rhythmic, the same as shadow boxing. Varied pace: Run and run jogging alternating method. This is a physical good runners for the run method. When jogging, muscle activity is not very intense, inhalation of oxygen may meet the needs of muscle activity is aerobic metabolism, and fast run, the intense muscle activity, increased oxygen demand, can not meet the requirements of exercise on oxygen, are not oxygen metabolism. This is not only good for the development of general endurance, but also can increase the speed of the body endurance, a great advantage to improve the function of the body.
Running time: Timing run in two cases, one must run a certain time every day, but not limited to the speed and distance. The other is restricted to certain period of time covered within a certain distance method. Or lengthen the running speed to improve the quality of speed endurance, enhancing physical, physical examination useful.
Running and jumping in turn: run, jump after jump on the turn that a 35 run under, run some, under the jump 35. This alternating running and jumping, running speed can be used according to their physical condition or jogging in the throttle, or slower speed, action to ease coordination, light and comfortable, with good rhythm. Jump is the body forward during running jump as far as possible up a few, the body muscles, joints in the long process of continuous activity to get a flash of the rest can be alleviated by running the fatigue, and exercise stretch.
Circuitous run: in the running of the front, there are many obstacles, obstacles, and a certain distance between obstacles, running from the obstacle when the alternating left and right side ran. Ran across the following can be run again as France came back. This run method is very suitable for young people, is a game-style of running, running can increase the fun and exercise flexibility.
Sliding run: running when not facing forward, but sideways and run, that run to the left or right to run. Left running, the right foot to the left before the start moving one step left foot left foot right foot from the step after the shift to the left, so repeated lateral move. This approach applies to people running a broad, multi-way running between the other, increase body flexibility, agility, coordination and balance