Running with the mind.
Surely every second of us was going to start jogging in the morning. Many, however, soon recognized that hot, but those who closely followed the plan, then this does not skimp. After all, running is one of the most affordable and effective means of prevention and treatment of various diseases. It allows a person to maintain excellent physical shape, be strong, resilient, energetic, under any circumstances, to maintain the vitality and self-confidence. However, to achieve such results, run should not haphazardly, and correctly, wisely.
Getting to employment, it is necessary to make an individual training program. For information on how to do this in detail in the "Encyclopedia of healthy lifestyle", edited by Gennady Gortseva. For example, when planning lessons need to consider two factors: the choice of the optimal time during the day and the distribution of physical activity, their frequency of occurrence in the weekly, monthly and yearly cycles.
Usually the basis for the planning of the training process is taken yearly cycle or longer - macrocycle consisting of monthly cycles. In the annual cycle can be divided into three periods: the introductory, basic - with a gradual systematic increase in the load and transient (discharge), different from the first and second cycles at load.
To select the optimal time employment it is advisable to take into account the circadian rhythms in human life. Scientists set cyclic, repetitive rhythms of our biological activity that appears to change the physiological functions of the body, health and mental processes. Maximum human motor activity observed in the morning until noon.
In addition to the general physical condition of the person in the employment rate affect the amount of load and the duration of the planned restoration of physiological parameters. So increase the load should be from cycle to cycle, and not every lesson, as many do.
Also, keep in mind that in each cycle should be somewhat equal in length and load of classes with high volume and handling 1-2 days. If a person is unable to cope with the load, it is necessary to arrange fasting days more. Training as an increased load is best done after 2 days on the third or after 3 days in the fourth.
Occupation, whatever it may solve the problem, should be based on already familiar to the human scheme, that is the dynamic stereotype. In late October, the annual cycle can be completed with the primary use of slow jogging. Since the second half of November to April, the bulk of the load shall be in the exercise and jogging. In May - reducing stress: this is due to the development of the majority of people of hypo-and avitaminosis, which entails a general weakening of the body.
In the summer months, the usual amount of training is reduced with increasing temperature. The first half of the holiday better devote passive rest, but in the second half, you can return to training with a small amount of load, gradually increasing it.
Planning lessons is reduced to the conventional division of the program into several stages, each of which has its own characteristics. The first stage lasts up to 4 months. His goal - to adapt the musculoskeletal system and the whole body to physical stress. The second stage begins with the 4th month of employment and will continue until the 10-12 th of the month. At this stage, due to increased physical activity most marked improvements physiological indicators.
By the third stage, which takes 2-3 years, jogging feel quite robust and healthy. The fourth stage - the period of stabilization of physiological functions and physical preparedness - and lasts from 1 to 3 years. Its main task - to keep as long as possible in good health, acquired during previous training.
Modern methods of training slow jogging involves not so much the age difference as health and fitness. From these positions involved can be divided into two groups. The first group - beginners. These include those who are not contraindicated increased physical activity. This group includes people who are overweight and functional abnormalities of the cardiovascular and nervous systems, leading a sedentary lifestyle.
The syllabus for this group is designed for 6-12 months. Its purpose - to prepare newcomers for continuous running for 30-60 minutes. Activities under this program include the alternation of slow jogging to walking, running technique development and implementation of sufficient general developmental exercises. In the course of employment, each dealing produced its optimum speed and tempo runs.
Anything not included in the first group, fall into the second. The main objective of the training for the second group involves training in a continuous run for 1 hour or more. Everyone engaged in this group worked through the duration of races without increasing speed. Running speed is individual and should gradually converge to 1 km for 5-7 minutes, and in the future - to 11-12 km for 1 hour. Before embarking on their studies, determine which group you belong to.
To avoid congestion during class, follow a strict alternation of simple and complex exercise, jogging and walking, exercise and rest periods. Physiological load curve during a training session should gradually increases and reaches its peak by the middle or end of the second third of the class, and then gradually decline as well. In the session should be included from 30 to 50 exercises. Progressive multiple repetition of their positive effect on the body's ability to tolerate prolonged muscle tension.
Do not seek from the first day to break all records on the frequency and duration of sessions. At the preparatory stage of development of jogging more than 3 times a week to engage in is not recommended. Experts believe that those who are engaged in more than 3 times a week, does not fully recover after training, as muscles need at least a day for the restoration of glycogen - the so-called muscle fuel consumed during the workout.
Some prefer to jogging in a gym, but it is better to run outdoors, choosing for this most remote places on the highways. To begin with, it is desirable to choose a flat track with no sharp ups and downs. When it is necessary to consider the nature of the soil, the top layer of which has to be elastic and nesypuchim - this ensures a good interaction with the ground surface of the sole. It is best to opt for training runs meadows, forest glades and paths of the park. You can also run on dirt roads and on the edges of paved roads.
Undesirable, especially in the early sessions, run on the concrete highway, and on the stone and stony roads. Solid and uneven coating can lead to injuries musculo-ligamentous apparatus. In winter the most comfortable soft but resilient ground. If you have to run on the road, covered with snow, it must be carefully groomed or sprinkled with sand. In any case should not be run in the ice - it can cause serious injuries.
Most useful in the early morning run in the woods or in the park. However, it should be remembered that, for example, in the summer pine forest some people get a headache, increased blood pressure, heart activity difficult. Cause headaches can also cherry, hawthorn, wild rosemary. But the volatile compounds (volatile) emitted by leaves of oak and birch, have a positive effect on the cardiovascular and nervous systems. Therefore, people suffering from hypertension and atherosclerosis, the summer is better to run in oak or birch grove, and in the winter - in a pine forest in winter volatile conifers have on the cardiovascular beneficial effects.
In winter, the cold days reduces the distance run, and choose the route so that it lay near highways: froze or injured, you can quickly get to the house. In the cold did not try hard to bundle up: run, when the movement binds clothes, not very convenient. In cold weather, it is not recommended to use before exercise creams that contain water. To the cold wind did not dry the skin, it is best to grease the face with petroleum jelly or conventional oil.
Pay attention to your equipment. The choice of shoes - the most difficult and responsible task, since the wrong choice, you can not improve, but worsen your health, "repulsed" internal organs, damaging the legs and give myself a lot of other, equally unpleasant problems. And the pleasure of such a run you do not get it. Running shoes should be light and able to soften the blow. The most suitable shoes or sneakers, especially sneakers with special air bags.
Avoid clothing made of synthetic materials, since they interfere with sweating, blood circulation and make it difficult to create a sense of discomfort. This applies to both the upper and the lower garment. In summer you can run in cotton or knitted T-shirt and shorts. Winter - warm tracksuit and a woolen cap. Please note only that the cap should not be too warm. To his feet, wear wool or cotton socks - they are well absorb sweat.
In cold, wet weather over the usual tracksuit advisable to wear a jacket and trousers of cloth like Bologna, which will protect you from the biting wind, mud, sleet and rain. Some believe that such a suit is not necessary - it's hot, and so the body is sweating quickly, and therefore is rapidly cooled. However, the practice shows the opposite: bolonevy costume perfectly retains heat.
And again, try to keep your clothes were bright colors, especially if you are a runner in underpopulated areas. It is not only pleasing to the eye, but also necessary for your safety: in case of accident bright clothes facilitate your search.
Classes jogging must build wisely, their duration increased gradually and be sure to monitor your condition during and after the run. Your health should be such that at the end of the run you would like to continue to do. After running it is very important to fully restore their physiological parameters (pulse, respiration). To do this, take a shower, it is necessary to relax in tranquil surroundings. Because while running a person sweats and the body loses a lot of water after class is recommended to drink plenty of.
The general scheme of jogging sessions as follows:
General developmental exercises;
Special exercises for the development of the art of slow jogging;
Exercises to strengthen the abdominal muscles and relax the muscles.
Let us consider each of these steps in more detail.
Pre-workout. A mandatory part of each lesson is a warm-up. Neglect it in any case impossible. The human body is so constituted that in training need not only the muscles, the cardiovascular and respiratory systems, but also the joints and ligaments. With age, their mobility and flexibility are greatly reduced. Just to maintain joint mobility and elasticity of ligaments and muscle strength, configure all systems of the body to prolonged stress, and must be pre-workout.
Workout should begin with a warm-up walk or very slow jogging for 3-5 minutes. Duration depends on the temperature and overall health. Best criterion - the beginning of sweating. After a warm-up followed by a series of general developmental exercises for the shoulder girdle, trunk, pelvis, thighs, shin and feet.
Exercises in the warm-up should not be difficult to achieve and tiring. Pull-ups and push-ups in this case do not fit. Basically it is rotating arms at different angles, side bends, backbends, lunges forward and to the side, kick their feet, leg and foot self-massage, stretching.
Perform warm-up exercises are best not in a static position and in motion, repeating each exercise at least 5 times. Build a workout is recommended from the particular to the general, that is, from local exercises for individual muscle groups, joints and ligaments to exercise, about to repeat the movement to be carried out in class. The duration of the warm-up should be 10-15 minutes, and the transition from warm-up to the main part for 2-3 minutes.
Jogging. In the process of constant training people quickly get used to the running load. Period of initial adaptation specialists withdrawn from 6 to 8 weeks, provided that the training takes place at least 3-4 times a week. Once people get used to the load, running becomes more enjoyable, is beginning to bear the physical and moral satisfaction.
The first three classes are held at the same level, that is, with the same duration and speed runs. On the next 2-3 sessions can increase the duration of the run. Further 1-2 classes are held at the same level as the first two sessions to consolidate the achievements. After this introductory sequence, you are ready for a new, somewhat increasing the amount of load. Building their classes so you can adjust the load, gradually bringing the duration of running up to 30 minutes. How much do you need for this time depends on the characteristics of your body.
Should not stop training with the onset of cold weather. Remember the basic rule: the left of the heat - get back in the heat. After you are done running, immediately back into the room. If, nevertheless, you will realize that it is not calculated their strength and froze during class, then returned home and immediately take a warm bath for the feet and hands, and then drink hot tea with honey, raspberry jam or lime color. This will protect you from possible cold.
Run need to no adjusting, at a pace that is not difficult. When the 30-40 minute jog will be given to you easily enough, you can proceed to a more focused training and run 2-3 times a week for 20-30 minutes. The output can be increased run length of up to 1 hour. And remember that in any case can not be jogging through force. Running should be fun, not torture!
It is believed that the optimal amount of training load required for the normal state of the organism, for middle-aged people? 25-30 miles of running a week. It is about 3-4 sessions with jogging 5-10 km, 30-60 minutes. Approach to such pressures should be gradual, starting from a distance of no more than 4 km. Relatively healthy man, it would take an average of 1 year, and a woman - from 1 year to 3 years.