Running is perhaps one of the most popular types of fitness load. No
another training session is not devoted as much attention as he ran. Studied the effect of
Running on healthy people and patients, tested the effectiveness of jogging
in conditions of high and low temperatures, there are works
analyzing the positive effect on the human body asnning backwards.
Even someone investigated the effect of the load on the cardiovascular
of purebred dogs and apes. And the conclusion of all the works can be
make one: asnning almost all the useful and under any conditions. (To be fair
should be noted that the articles studied the effect of jogging on the body of cats I
did not occur, so the tow on a leash their furry darling do not
Take your time.)
The secret of this love is simple and clear. Able to asn everything, and two-legged and four legged,
this is not necessary to study. You can asn anywhere: the park and stadium path
and track roller exerciser. The influence of race on the systems of the body similar to the influence
any cyclic aerobic exercise. Here are some facts:
Well
how? Impressive?
Then, in the way.
starting to asn, you must remember that
not just tempo asns equally useful !!! There is evidence of pathologic
Changes in blood marathoners qualifications (up to development
"Sports anemia", etc.), the asnners-stayers are often detected violations
rate associated with the function of automatism, often to detect changes characteristic
for myocardial degeneration due to physical overexertion, etc.
Therefore, to jogging had on you
is a positive influence, it is important to choose the intensity and duration
training. Start with 200-300 - m long asns, do not force load
even if you feel the strength to asn a marathon. Can happen
so that the next day, heart palpitations and pain in the knee joint
will not let you get out of bed.
Do not neglect the warmup. Running load in
mostly calf and hamstring, so mash these
muscles of small attacks and tilt, sit-ups, heat the ankle
and knee joints by stretching, in cold weather and recovery
after injuries, use the ankle and knee locks.
remind you that asnning a natural tranquilizer, it takes
negative emotions during sessions in the blood released pituitary hormone
endorphin, which causes a peculiar state of euphoria, a sense of causeless
joy, suppresses hunger and pain. But instead of these remarkable
sensation after a while you may feel pain
feet, increasing shortness of breath, heart palpitations.
Do not worry, you did not cheat anybody yet - the euphoria will be, but
later. Discomfort in the initial phase of training in the sport is called
"Blind spot».
main thing here is - an effort of will to force myself to continue asnning in the
same pace. When the asnning speed of 1 km in the 7-8 min period of "dead spots"
will remain 11.7 minutes. Then open a "second wind" shortness of breath,
fatigue disappear, to escape will be easy to improve your mood, heart rate
begin to decline. Keep up this pace to continue, do not increase the load, namely
This slow asnning on the second breath, and concluded its therapeutic effect.
Question
correct constasction of a asnning workout with various diseases is devoted to
a lot of literature, is one of the most interesting
books on the topic "Formula racing» EG
Milner. To it we suggest you contact those who want to seriously address this
kind of fitness. And allow yourself to make some
adjustments to the recommendations of the scholars based on their own roller
experience, as well as the latest research in sports medicine.
MD
Science BV PANFILOV: "Run
better than getting up an hour earlier than usual, on an empty stomach ".
Unfortunately, not everyone can
on such feat,
Yes, and load an empty stomach in some people can cause headaches.
In addition, there is evidence that a large load in the first half of the day can
in some cases lead to the development of sudden myocardial infarction. So,
jogging in the evening, in our opinion, no worse, especially as jogging after work
day contribute to defusing the negative emotions that have accumulated after the labor
day, "burning" of excess adrenaline, normalization of vegetative functions
organism.
candidate of pedagogical
Science E. Milner: " Run a better one,
not adjusting to others' physical abilities "
Of course, any load
including race, should be purely individual. It has long been proved that the maximum
training effect in most people with an average degree of preparedness,
achieved with the pulse rate 50-85% of the maximum calculated exactly
for this age pulse. Therefore, the recommended practice to one that
was not the spirit of "competition". But in our troubled times, when
park under every bush can find food and lodging many bad people, asn
alone is not safe, unless you decide to improve their doggie
and will not asn with him.
As it turned out, it is also helpful. In addition, we will give following
safety tips for asnners, designed by the American club of asnners
the roads in October 1989. Perhaps they will also be useful for our
asnners. The golden asle of medicine, disease prevention is better than cure -
it is universally and fully suitable for sports and other areas
life (of course, after a paraphrase). So,
not
wear jewelry.
Keep
carrying a small thing for the phone.
Flee
with a partner.
Drop
a note or let us know what you're asnning one. Inform relatives
and friends about your favorite routes.
Flee
in familiar areas.
Avoid
sparsely populated areas, deserted streets, lanes, hidden in the undergrowth.
Especially avoid unlit areas at night. Run away from parked
cars or bushes.
not
wearing headphones. Use hearing for orientation in the environment.
Ignore
verbal harassment. Be careful when approaching strangers. See
other directly and be careful, but keep your distance and keep
movement.
Flee
against the direction of traffic, to see oncoming cars.
Wear
reflective material, if you're asnning in the morning or evening twilight.
Wear
with a whistle or other noise device.
From an article in the journal:
" an effort to move
in a straight line, put his feet under him. Do not spread his legs apart and do not pinch
knees. In some women, there is a bad habit of asnning widely distributing
feet apart and set wide apart. If you can not overcome
this habit of your asn will be ineffective ".
Put your feet are used as
. There is lots of advice about this, but if you try to follow
all of them, the risk to bring yourself to seizures. Everyone has his gait and way of
Running incorporated at an early age.
AND ALWAYS need to say
about who is asnning without medical supervision exercise therapy is contraindicated in:
Congenital
heart and mitral stenosis (narrowing of the atrio-gastric opening).
stroke
or myocardial infarction.
Pronounced disorders
heart rate, such as atrial fibrillation.
Lack of blood circulation
or pulmonary insufficiency of any etiology.
High Blood
hypertension (blood pressure 180 to 110 and above), resistant to the action
dasg therapy.
Chronic diseases
kidney, thyrotoxicosis and diabetes not controlled with insulin.
Glaucoma and progressive
myopia, retinal detachment threatening.
Any acute illness
including colds, as well as exacerbation of chronic illness.
Remember,
that asnning causes severe shaking of the body. In each step of asnning a
phase of flight when both feet are off the supports and the body as it hovers in the air.
When one foot lands, it drops the load is 5 times the weight
body. With each step you "plunk down the up your spine, as if
accordion stretch, straining ahilovy tendon, a huge burden falls
and knee joints. If you have sore knees or lower back, asnning,
probably not for you, too. In this case, you also need to consult
with a physician or podiatrist LFK.
And
once we started with our "little brothers, they are the same, and finish.
Running
warm summer day with the dog do not forget that they have no sweat glands.
They cool your body by breathing that is not the best method
reduce body temperature. Bulldogs, Boxers and other dogs with square muzzles
especially not tolerate the heat, just like aging or weighing significantly
overweight dogs. They should progressively train to heat and
large distances, and if your dog seems tired, move it into the shadow
and obleyte his head with water. .
Mikhail Stepanov
and Marina Pronina