This is the most accessible natural exercise that does not require special equipment, equipment, sports facilities. To run a race, you just have to have one thing - desire.
This is the most accessible natural exercise that does not require special equipment, equipment, sports facilities. To run a race, you just have to have one thing - desire.
To begin with, you should go outside and after 15-20 minutes walk, run for 1-3 minutes, and then go on walking. If the jog seems to you hard, for a few days, walk longer, gradually increasing the speed. But remember, running is a serious job, requiring perseverance, gradualness and systemativeness. Running is also self-determination.
Especially the first 2-3 months, when the adaptation of the organism to loads takes place. Therefore, it is necessary to fulfill the basic rule: "train, but not overexert". To begin with, before you start running, train yourself to perform 15-20 minute exercises daily.
Initially, run 10-15 minutes daily or 20 minutes every other day.. After 2-3 months you can run 4 times a week for 20-30 minutes, and this will be enough to feel cheerful, healthy and full of energy. Load during running is individual. Start with a moderate pace and run until you confidently master it. The main thing is not to rush!.
If you feel that you are tired, go to walking, make yourself an extra day of rest or add another hour to the time of sleep. Always start running slowly - 3-5 minutes, then add the pace, and for 5-10 minutes before the end of the run, gradually reduce the speed and go to walking.
Many at the first difficulties throw to run, not knowing how to show willpower, perseverance and patience. There are others who are too keen on running, and run a few hours a day.
If you run a long time and are well prepared, then the desire for long distances arises as a biological need.
Just remember: you can not exercise after nervous or physical overwork, especially in a state of great fatigue. However, with a good athletic form, jogging perfectly removes mental overload, distracting from annoying small irritants. After running, you should cool down, resemble 5-10 minutes, first quickly, then slowly. If there is an unexpected stop, dizziness, nausea, and heart failure may occur..
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