Here we are cold. And summer, with its warm, gentle sunshine, fun trip, hotels, swimming pools left behind. Unfortunately, recreational activities, often to go to nature, swim in the rivers or the sea — entertainment in season. Sit on the flats, don’t move, the street ran a dozen meters to the car or bus, well, a maximum, on what we need for the morning exercises…
But this is too little for the human body! At work, often sitting at home, too — dining table, TV, computer… physical Inactivity is slowly but surely leads to a state of disrepair our cardio-vascular system, respiratory system, weakens the ligaments, deprives endurance. And after a rather difficult person to engage in vigorous activity, it simply does not have enough strength, not enough breathing, whining muscles, sick back …
What is the way for an untrained person? How, without breaking itself and imposing its will, yet to take care of your health, strengthening your body?
Every sport to some extent is healthy and helps to increase combat skills and endurance. But, of course, the military-applied the value of various classic sports varies. There are sports that have a direct directly applied military value to the education of endurance. This shooting, Sambo, racing motorcycles and cars, underwater, boating, parachute and aircraft sport, biathlon (skiing with shooting). A soldier may encounter in a combat situation with all the actions that form the basis of these sports.
Another group includes sports, including actions occurring in a combat situation, but they are held in light conditions in light sports clothing for special sports facilities. It athletics, swimming, weightlifting, cross-country skiing. You can improve military-applied value of these sports by, for example, complicating conditions at the expense of uniforms, weight calculations and choice of terrain. Continue reading
Even experienced runners should remember that a too heavy load not heals, but on the contrary, destroy the body.
I repeat: even if you feel good, you should consult with your doctor before you run!
Medical monitoring is especially necessary for those who have serious cardiac abnormalities. People with moderate to high coronary risk can start
and without such control under condition of strict observance of gradualism in building loads.
To begin with, determine your optimal heart rate — a heart rate (HR), which yields optimal health benefits. How to calculate this value?
Determine your maximum heart rate, which is $ 205 minus half your age (women from 220 take away your full age). For example, in 50 years the maximum heart rate for men will be 205 — 25 = 180, women: 220 — 50 = 170 BPM is the Optimal heart rate is 80 percent of these indicators. For example, Continue reading
Training on a treadmill
Workout on a treadmill, like any sphere in our life begins with purpose. Without it, I advise you not to even start, because you will very quickly drop classes and just waste your precious time.
Also on target is formed a program of training on the treadmill. I have identified 3 main problems that can set a novice:
Support your body in good shape
The development of endurance
Let’s look at each of them in detail.
Workout to lose weight
Here are the basic details and rules:
The best time to workout. Morning skinny and in the evening before bedtime.
Exercise should be a long (60 min.). If this sounds difficult, then navigate to it evenly, gradually increasing the length of the lesson.
For fat burning more suitable for fast walking than running.
Confirmation and various practical advice on their application you can find in my article “How to lose weight on a treadmill”
Exercise to maintain Continue reading
Autonomic dysfunction may be caused by lack of oxygen. It is known that stress increases blood pressure, pulse quickens, breathing becomes rapid and shallow, and the blood not receiving enough oxygen. In stressful situations, to relieve excessive tension, it is recommended to breathe slower and deeper. Of course, slow the heart rate or to reduce the pressure force of will the majority of people not in condition, but it is possible to control the rhythm and frequency of breathing. Because the breath is one of the regular functions of the body, which man can manage to hold your breath, slow down, or speed it up, take a deep
From the breath affects the body’s oxygen supply, and hence the work of the heart. If we breathe correctly, in our body improves venous circulation, blood, and bodies more intensely saturated with oxygen, increases blood flow in the capillaries. In Eastern medicine it is believed that human health depends on how it maintains and uses given to him from birth air energy, Continue reading