Usually those who can not run themselves know this. A strong degree of scoliosis, untreated joint injuries, cardiac dysfunction, vascular problems, and significant excess weight impose limitations on the types of cardio-load. And here there can be two cardinally opposite situations. You can not run, but you do not want to, but just strive to improve your health, lose weight and get rid of the consequences of hypodynamia by other accessible means. And you are not recommended to run by doctors, but you ran all your life, you want to continue training, and somehow are not too ready to listen to such recommendations. Radically tuned part of the fans of running believes that this type of activity is suitable for all. Meanwhile, the practice of fitness shows the opposite. And it makes sense for some people to postpone running training simply because the body is not ready to "digest", as the Internet publication for girls and women from 14 to 35 years old Pannochka. net To whom it is impossible to run because of a bad physical form Let's say the weight of a person is normal, but in some places there are visible fat deposits that upset him. Trying to get rid of them, our hero has already tried diet and aerobics, but somehow did not work out. And then someone recommends starting to run, guided by the simple principle of "runner fat does not happen".
Begin training, but they are more like a torment:.
a person can not run 5 km and for half an hour, and rushes on the track for 45 minutes, experiencing pain in all joints and ligaments at the same time;.
even an easy jerk causes a desire to "spit out the lungs," there is not enough breath;.
Periodically there are stitching pains in the side, which do not pass from training to training;.
the heart beats like mad, the cardio monitor shows "creepy" figures like 150-160 or even more beats per minute.
However, no one bothers to consolidate two facts - a sedentary lifestyle and lack of aerobic training, plus "enchanting sensations" at a distance. Usually such people are sure that several years of visiting step-aerobics or homemade walking on a mini-stepper prepare them to run sufficiently.
Usually, such training does not help in the sense of strengthening the joint and ligament apparatus. And as for the "step fanatok", their daily lessons of 2 hours a day are also traumatizing. Therefore, if at least one of the items listed above applies to you, it is worthwhile to work on the gradual development of the form.
As from "you can not run" go into the category "you can run" Usually beginners are recommended to run at the pulse 110-120 beats per minute regardless of speed. The only trouble is that someone who recommends it is "scary far from the people", has been training for a long time, and simply can not imagine that there are people who can not run on such a pulse, since they are not trained.
In any case, one should strive for a jog in the lower part of the aerobic zone of the pulse, or medium - the "fat-burning" zone. It's not about fat and its burning, but in the gradual adaptation of the cardiovascular system to running. For beginners of the first half-year of employment there is no sense to aspire to a distance of more than 5-6 km.
If you profess the principles of "long cardio for burning fat," divide the workout into a part with running and part with athletic walking. Try not to run for more than 200 minutes a week, so as not to overwork the nervous system.
To begin training it is necessary from a sports walk, aspire to the pulse mentioned above, and work on it for 30-35 minutes. After training, do not forget about the stretch, and before it - do a workout, and take a contrast shower, if you are in the morning.
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