Nowadays, an active and healthy lifestyle is often associated with running. That this exercise has the most popular, and throughout the world. Those who are older will remember the American trend of the 90s, according to which everyone had to run. Everyone is used to talk about the benefits of running, but no one really thinks about its pros and cons. All are accustomed to consider running a useful exercise, but the question is: why? – no answer. We will try to carry out a detailed analysis.
First of all, it should be noted the current situation – a large part of the population leads a sedentary lifestyle, that they have observed an increased risk of cardiovascular disease. The argument at the time forced thousands of Americans to get out into the fresh air and to carry out various marathons. Even then began to celebrate the negative consequences of the long run. Look at the Champions marathon, do they look healthy people? Not at all. And it is a professional, not to mention the amateurs that morning wearing a pair of sneakers, running headlong, piously believing in weight loss and the benefits of such action.
It was at that time running for the analysis came from many foreign sports institutions. It was found that the most rational way to engage in such aerobics is not more than thirty minutes 4-5 times a week. Less time will not produce the desired effect, as the fat storage will remain untouched, as the metabolic rate. At the same time, longer running session, the body perceives as stress, and not a positive one. The adrenal glands begin to secrete hormones in the emergency mode. Of course, the human body is designed for such loads, but your body can not withstand such conditions for a long time.
Speaking on the merits, it is one of the best basic exercises that makes working all the muscles of the body. All limbs are not fixed and do not have support, which in turn loads the muscles excellent stabilizers. But perhaps the biggest advantage of ease of implementation can be considered. Running is suitable for both beginners and advanced fitness.
The general scheme of the positive factors of running is as follows:
- Improvement of the cardiovascular system;
- Saturation of oxygen (also leads to lipolysis);
- Burning of a large number of calories;
- Destruction of fat storage (with slow running and interval);
- Strengthening the musculoskeletal system;
- An increase in heat production, thereby burn fat.
Among all the aerobic exercise jogging can “boast” the highest risk of injury. An illiterate training can quite undermine health. It is important to moderate the amount of load, a good rest, and regular exercise. Observance of these three factors in most cases will prevent overtraining and injuries.
It should be noted that when running load on all joints and bones of the person is increased 5-8 times – especially in obese second and third type. Any excess weight puts a ban on small jogging. Your feet are simply not ready for such a huge load. Mindlessly running can completely erase the patellar tendon, and the sport will have to forget. In addition to this common injury is a sprain or a dislocation of the ankle joint. As a rule, this is due to incorrect posture while running. Posture plays a key role, both in daily life and in sports. In terms of its lack of load balance collapses.
The saddest thing for us – women, is the fact that we are exposed to greater risk of injury than men. Nature endowed us a wider pelvis in order to fit it all the organs. As a result, changing the angle of the femur, whereby the knee joint when running gets practically doubled load.
Of course, running has lots of advantages. It is an indispensable exercise for both professionals and amateurs. In addition, it can be used for cardio sessions (intervals or slow), and for the development of strength endurance (short track speed). However, in the meantime, if you have a high percentage of body fat, you need to use this exercise with caution. We encourage you to quick step, since such a motion is not necessary to perform semi-jumping, and as a consequence there is no short-term use of one leg for support. This load sparing joints and bones, ie – It is more acceptable.
In general, feel free to use running, but do not forget to adjust it for yourself. Women tend to be employed in running and cardio training to maintain the overall tone, using a slow tempo or intervals.
It is imperative that the correct heating, ie – Warm-up. Perform stretching all muscle groups. Take this aspect of 5-10 minutes. Next, you need to warm up the muscles of the neck separately, as they are the most vulnerable spot on the body. Many girls while running quite actively rotate the head, eventually received various injuries. Follow the circular movements of the head and side bends. This will cause the blood to go to the scalene muscles, causing the neck to temporarily become stronger.
Running should start slowly, even if you use intervals. You need to provide the muscle gradually increasing the load. Even a car can not dart off in fifth gear. Everything happens in a timely manner. The same can be attributed to the person during the run. Quick Step is gradually transformed into a slow run, after 2-3 minutes the pace increases, etc. up to the level you require.
With regard to the position of the body, the torso should be slightly tilted forward. Back and head should be kept in line. Always follow the arching of the spine, the back should not be circular. The width of the steps depends on your individual characteristics, so that there is no general recommendations. During the run look only forward. Falling Down view discourages and does not allow to keep your back straight.