The benefits of running. And how to run properly.1 photos

Today, running remains one of the most effective ways of targeted heart training .. It actively contributes to the prevention of cardiovascular diseases, activates the metabolism of the heart muscle, prevents sclerotic vascular obstruction and heart attack .. Targeted workouts in running, they lead to a decrease in heart rate, both when performing physical activities and at rest. This normalizes blood pressure, which usually tends to increase with age .. Let's start with the fact that running does not require special equipment and does not impose any special requirements for the weather. You can run anytime, anywhere. But bodybuilder running should be clearly calm. Extreme loads you enough in training, but by the way, and not in this case. You need a healthy heart that would not let you down with age. To do this, the heart must be trained. However, in order to achieve the goal - health, not a record - optimal, but not wearing loads are necessary. A calm, measured run for the heart is something like a medicine. . BEGA RULES. Running should be moderate

Training of the heart muscle does not welcome an overstrain! The best indicator of proper training is pleasure. The bodybuilder does not need to set records for running speed and his distance. Orientation is necessary only at the time of running !. Never run for several days in a row.

During the run, the ligament apparatus is subjected to a serious load and needs post-training recovery in the same way as muscles after a workout. Therefore, between the days of running you need to do at least one day of rest .. Buy yourself the appropriate shoes

Keep in mind that all sneakers have their own purpose. Some of them are designed for football, others for basketball, volleyball, etc. You need sneakers for cross-country running.

The danger of running is that it creates shock vibrations for the spine. Therefore, buy yourself high-quality sneakers on a thick and elastic sole, preferably with a special device that allows you to further compress the foot by pumping air .. Right choose clothes

The rules are as follows: dress lightly in the heat. But in the cold, wear a few thin T-shirts or T-shirts instead of one or two thick and warm ones, because when you leave the house you may be cold. However, in the same clothes at the end of the race, it is likely that it will become too hot .. Choose a surface

Two things are equally harmful when running - too soft ground and too hard. Do not run on the sand and on the asphalt. Also, one should not run up the hill and run away from it - elevation changes while running have a negative effect on the knee joints. Learn how to relax

While running, the leg muscles work, but what happens to the rest of the muscles? Watch yourself and you will see that your shoulder girdle muscles are tense. This is a common beginner reaction. Consciously effortlessly relax your shoulders, upper back, neck and chest. If this did not work for you, then you are running too fast. Slow running and achieve the desired relaxation !. Never run with an injury

If you get even a slight injury, for example, slightly stretched the tendons of the foot or feel only discomfort in the area of ​​some ligaments, do not run. Replace jogging or cycling. Remember: pain when running eliminates running !. Run at the same time with bodybuilding and exercises that develop flexibility and mobility of joints

A bodybuilder who, along with bodybuilding, practices jogging and develops articular flexibility, is able to acquire a truly perfect athletic form, more precisely, perfect health. Or, in any case, come closer to this ideal than anyone else .. Make running a habit

Running should become the same habit as brushing your teeth in the morning. The reason is that the benefits of running are only with regular use. Never cancel running due to the weather. Running in the rain is a wonderful tempering tool, including for character.

Positive shifts appear at the end of the second week and then accumulate as the running experience .. INITIAL PROGRAM. If you decide to undertake yourself after a long break in sports, first of all, consult a doctor and go through a comprehensive diagnosis of the body. If everything is okay with your health, start introducing yourself to the field of increased physical exertion extremely gradually .. For an introductory bodybuilding program, read the article "Launch Training Program for Beginners". The researchers believe that the best health effect has a relatively small total distance per week - only 5 km. Run it in three doses with a break in the day. This rate is a kind of lower limit of aerobic exercise. Do you think you can run more? This is exactly what you don’t need to do!

After all, we are talking about the optimal distance in terms of heart training. You simply can’t have other goals if you — bodybuilder .. The first 2-3 weeks limit walking time lasting 25-40 minutes. Then start to walk with a short run & ndash; 2-3 minutes. In this way, you will partially run the distance. Finally, you will feel that you can overcome the entire distance by running. Then start the introductory running program .. According to the researchers, you do not need to run more than 30-40 minutes. It is this time interval of running that leads to regularity to the highest fitness of the heart muscle, subject to regularity. However, you need to gradually approach this half-hour running interval ..

Week1

Day 1 - 15 minutes

Day 3 - 20 minutes

Day 5 - 15 minutes.

Week 2

Day 1 - 20 minutes

Day 3 - 15 minutes

Day 5 - 20 minutes.

Week 3

Day 1 - 15 minutes

Day 3 - 25 minutes

Day 5 - 20 minutes.

Week 4

Day 1 - 20 minutes

Day 3 - 25 minutes

Day 5 - 20 minutes.

Week 5

Day 1 - 25 minutes

Day 3 - 20 minutes

Day 5 - 25 minutes.

PRINCIPLE QUESTIONS.

Introduction to the bodybuilding training program raises several fundamental questions: Is there a special running program for bodybuilders? Regular running has a positive effect on training, since it contributes to the gradual melting of subcutaneous fat and activates the metabolic rate .. You need to start running at 10-12 minute intervals 2-3 times a week. Running - slow, calm. After 2 weeks, the length of the race and the total running time should be raised to 15-25 minutes. You need to run the same 3 times a week .. After 7-10 days carefully evaluate yourself in the mirror. Is the layer of subcutaneous fat reduced? At the same time, you need to assess your well-being: is there tiredness, muscle pain, apathy and pessimism - typical satellites of excessive energy waste. If everything is in order, continue to run and continue, intuitively feeling for the optimum running load .. If the body does not have time to recover, reduce the running time or replace it with some other type of aerobic activity - swimming, cycling.

Then try again to start a running program .. Will not the workout in running cause a drop in muscular "la mass"? Any physical activity, whether it is running, cycling, swimming, tennis, etc., is accompanied by energy expenditure. The greater the load, the higher these costs. That is why, before you start running at its optimal dosage for a bodybuilder, 20 minutes three times a week, think about your goals .. If you need relief, then you can run longer. If you practice strength training in the context of cyclic training, then the level of running load makes sense to reduce. The theoretically recommended optimum running load in the off season will not reduce your “laquo; & raquo; due to extremely low energy consumption .. When do I need to run?

This again depends on your goals. In the offseason, it is better to run on rest days between workouts if you train three times a week. This will protect you from the accumulation of subcutaneous fat. During periods of struggle for the mass of & raquo; in the framework of cyclic training, you need to run on the day of training. This will speed up after a training recovery .. If you are doing light, supportive workouts, run right after the workout to completely free up the “warehouse” & raquo; glycogen in the liver and muscles. Exception: the days when you train your legs. On such days, running is excluded .. How to make running easier ?. Do not run where you will become the object of attention of fools. Run around the stadium or somewhere where no one will disturb you.

Run with someone — a friend, wife, child, dog ...