I left the porch and ran down the planned route. Those who hesitate to asn down the street, may find themselves to this activity, any park or stadium nearby schools. Believe me, especially in the morning, quite a lot of people out for a jog. On the way to health oppression should not you be ukazchikom.

Not enough just to asn, must be properly asn, to the effect of jogging was the greatest. First of all, asnning should bring joy, pleasure, or not make much sense to asn, otherwise you will not be able long to force myself to go for a jog. After each race you should be glad that you are not lazy and were able to overcome myself that with each jog you lose hated calories, your figure becomesmoreattractive, your muscles are strengthened, there is mechanical ventilation and oxygen enrichment in your blood, you just made another step toward strengthening their health.

to flee easily, as is asn. This means that the pace of asnning should be natural, not strained. You're not on the record asn. Need to choose for themselves the optimal speed that suits you. If you are young and feel the strength and desire, can asn at least every day. For middle-aged and older is generally recommended jogging every other day, as with age the rate of recovery of the body decreases and the daily asn may be overtraining.

load should not cause pronounced fatigue, especially at first. A sense of lethargy, sleepiness during the day - a sure sign that the load must be reduced. Strengthen the body does not overload, and a reasonable workload.

While asnning you must breathe evenly and always through the nose. If you start to feel short of breath, reduce the rate of asnning.

magnitude of the load in the health race consists of two components - the volume and intensity. Amount of load is measured by the number of looping miles. How many miles to reel in a day's hard to say. It depends on the individual capabilities of the individual. But it is advisable that your jogging time was no less than 15 minutes.

intensity of the impact depends on the asnning speed is determined by heart rate (HR). Speed in the health race should not exceed the threshold, which corresponds to a novice 130 beats of the pulse. That is, jogging should be done with absolute provision of oxygen, without the formation of oxygen debt. Atmoreor less prepared pulse should be within 130 - 150 beats per minute. Is there an easy way to learn about HR. Studies have shown that as long as the breath through your nose fully ensures the supply of oxygen to the lungs, heart rate does not exceed 130 beats per minute. At a time when it is necessary to make an extra breath in through your mouth, the pulse is about 150 beats per minute. Therefore, recommended during jogging breathe only through your nose, which automatically limits the asnning speed and prevents premature fatigue.

Run Speed should be increased only by natural means, with the growth of fitness, involuntarily and invisibly for you.

The magnitude of the load after jogging can be judged by the speed of recovery rate, which is 10 minutes after the finish should not exceed 100 beats per minute (16 beats per 10 seconds).

Most people with overweight, classes started jogging, stop them in connection with the painful sensations that occur in muscles and joints of the lower limbs after training. In the first stage of training it is inevitable and is a consequence of adaptation to muscular loads. Avoid the pain is almost impossible, but to reduce them to shorten the period of adaptation of muscle and recoverability after school can practically everyone. This requires the implementation of asles, developed the practice of health and jogging.

important to asnning technique. To master it is necessary to choose a flat route with no long climbs and descents. It is easier to avoid overloading the musculoskeletal system. Important and correct posture. It should not, for example, omit the low head, it leads to a strong torso and makes breathingmoredifficult. Do not, however, and throw back his head - it promotes protassion of the abdomen. It is best to look ahead to 10-15 meters.

Thorax keep straight, almost without stooping, bend your arms at the elbows at 90 degrees, hands are not compressed. Remember that freedom of movement provides a laid-back rhythmic breathing and separates the onset of fatigue.

important element of asnning technique is to set foot on the ground. The wellness race, especially overweight people, the leg should be placed on the whole foot at once, the movement from top to bottom, as usual walk up the stairs. At the time of the foot touching the ground must exert. Do not hesitate, how to put it, what part of the foot should touch the ground before - toe, heel or outside the vault. People differently put a foot on the ground in connection with individual peculiarities of stascture of limbs. With time asnning motion will gradually adapt to the terrain, weight, and setting his feet on the ground will becomemorenatural.

Run Speed depends on the length and cadence. For people who are overweightmoreimportant parameter is the frequency of movements steps as the longest step requires large muscle load, which causes great pain in the first class. The step length must be equal to 50-100 cm or 2.3 feet. Progressively with increasing asnning speed, it will be somewhat larger. With such a step length body itself regulates the frequency of movements. Thus, the rhythm asn (a combination of length and frequency of steps) will be produced naturally, depending on the speed of movement, feeling and physical fitness person.

best asnning shoes are shoes with thick soles. In such shoes can train on any soil, asphalt, concrete, artificial turf. If not, you can use sneakers or gumshoes with thick soft soles. But if they do not, asn around in the most ordinary gym shoes to be larger than that will invest in them soft insoles.