Unique rehabilitation program
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, men: 180 x 0.8 = 144, women: 170 x 0.8 = 136 BPM
Health benefits you will receive just by keeping the heart rate within this figure while Jogging.
At first your heart rate can increase to 160 beats per minute, then you should stop and do some stretching exercises or go for a walk. Training regularly after 10-12 workouts you will be able to maintain the heart rate at the level of 110-120 beats/min is what we should strive for.
Jogging is the most safe for the joints. Keep the pace a little faster than average step. Out on the street, don’t immediately try to escape. Within 3-5 minutes, perform a little light exercise to warm up the joints. Then walk at a fast pace, achieving a slight increase in pulse. Take a few deep breaths nose with a full exhalation through the mouth. Well pull warmed muscles, especially the muscles of the legs and back.
When you start to get from running only pleasure and forget about shortness of breath and pain in the muscles, the intensity Jogging can be increased. While the amount of time you will run when the pulse rate of 120 beats a minute, but one fifth of the total training time can be run, increasing the tempo to 160 beats per minute.
How to breathe when running?
Proper breathing while running, helps to reduce the load on the cardiovascular system and increase the oxygen supply to all vital organs.
The body’s need for oxygen while running increases tenfold. Try to breathe, completely according to his rhythm with the movements of the body. Spasmodic, with pauses, or too rapid breathing negatively affects the coordination of movement and allows you to freely breathe oxygen due to inadequate ventilation.
Proper breathing while running is considered to be deep and infrequent breathing belly. For slow running, the best is this pattern of breathing: inhalation and exhalation are done every three or four steps. If you can not observe the rhythm of breathing, if you feel that air is not enough, try to reduce the number of steps to two. If you will listen to yourself, control your breathing, you will quickly learn to keep the right rhythm.
If your breath goes astray and becomes surface — reduce your running speed. Deep breath through the nose, out through your mouth. It is important to avoid oxygen starvation during workouts or vitality you expect fatigue and lethargy.
And last. After Jogging, be sure to take a shower.