One of the popular weight loss options is sports, which not only actively burns excess fat, but also strengthens muscles, making the figure more taut and slim. When choosing a sports direction, many people prefer running, as the simplest and most accessible form of fitness. It does not require special training or expensive equipment, for training you will need only a pair of sneakers with good shock absorption and a quiet peaceful place or stadium. At first it may be difficult for beginners to run long distances, but subject to certain rules, the body quickly adapts to such physical loads. The benefits and contraindications to running fitness classes In addition to the main goal of weight loss, running helps a person achieve the following positive points: strengthens the muscles of the body, makes them stronger and more resilient; increases the flow of oxygen into the blood ; increases lung volume and strengthens the respiratory system; strengthens the heart and blood vessels; makes bones stronger and more durable. Running has a high physical load on the body, so for some categories of people it is not suitable for health reasons. Refusing to run is necessary for people suffering from varicose veins, as well as suffering from spinal injuries or joints. With exacerbation of chronic diseases, as well as with the current infectious disease can not run. It is not recommended for women to run during pregnancy or lactation; to maintain health, it is better to choose calmer sports such as yoga or swimming. Beginners often experience a lack of results in the first weeks of class. This is due to the adaptation of the body, since the first runs are usually 15-20 minutes. This period is useful for smoothly involving a person in classes and gradual body preparation, but weight loss at this time will be insignificant. This effect is associated with metabolic processes occurring in the body. To maintain vigorous activity, the body requires glycogen, which has an immediate supply of 30–40 minutes on average. And only after this time, if the training continues, energy will be taken from the fat reserves. Thus, to start the process of burning fat, classes should last about 60 minutes. For most beginners, it is quite difficult to withstand such time, but gradually the body will get used to it, and the person will be able to maintain a constant speed throughout the whole hour. The total fitness workout time is limited to 95 minutes. It is important to remember that fats break down slowly enough, and energy to maintain movement may not be enough. In this case, the body will use protein as a source of energy, reducing the muscle mass of a person. This effect is especially noticeable in marathon runners - people running at a slow pace for a long time. They are characterized by dry compact muscles, characterized by increased endurance with low weight. If there is no time for long runs, you can resort to the help of interval running. In this case, physical activity will be much higher, so this option is not recommended for beginners or people with heart problems, as well as those who smoke or abuse alcohol. The basis of interval running is the alternation of segments of different voltages: the maximum load with rest periods. The training interval is 100 meters. Beginners are advised to adhere to the following scheme: The first interval passes in steps, parallell flexing all the muscles with the help of various rotations and strokes of the arms. The second interval is jogging, determining the most convenient rhythm of breathing. The third interval is running at a sprint pace, trying to give everything to the maximum. Upon completion of the sprint interval, they return to jogging again, restoring breath. Running the right distance at an easy pace, again accelerated. Throughout the training, these periods alternate, at the end they move to a step, restoring breathing and smoothly slowing down the movement. Weight loss during interval running is much faster due to increased energy consumption and its subsequent recovery from fat reserves. Duration of fitness training is 25-30 minutes - it is not recommended to run for a longer period of time because of the danger of burning muscle mass and high load on the heart. The positive property of interval running is the fact that metabolic processes do not slow down immediately after the completion of movement, but after about 6 hours. When running at an average pace does not occur, the process of burning fat stops along with the movement, so such workouts are considered less effective than intervals. If you are looking for a effective weight loss program feel free to check this program.
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