How to run science?

Last Update:2015-09-16 Source: Internet

Author: User

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According to a World Health Organization study, physical exercise is the best way to ward off sub-health and change sub-health, and running is the most direct and effective way. Running is an efficient aerobic exercise, long-term running people, the heart hemolysis is 1.3 times times the average person, lung capacity increased by 1-2 liters, the body metabolism more powerful. Fitness experts say running for 30 minutes a day may keep sub-health away.

Scientific running fitness reject sports injury

Many people like to focus on the gym during the holiday season, but too much exercise causes sports injuries. The correct running fitness should reach three basic indicators: duration of 20 minutes or more, heart rate 120 times/minute (young people), frequency 3 times a week or so.

Give yourself a target science movement

If you have a clear goal to fight for, running will be more motivated and enjoyable. When you achieve a goal, or run out of a certain distance, there will be pride, for many people, this goal will bring the motivation they need.

Think carefully about your running patterns, such as stride length, breathing frequency, and the feeling of controlling your breathing and breathing deeply. Finally, imagine how good you feel and how fulfilling you are when you run out of steps. You need to imagine yourself as a runner, and remember that you won't lose to anyone, so be bold about your running situation.
Do not fantasize about achieving the desired results in the short term, only exercising regularly will improve the level of exercise. If you run only once a week, there is little benefit in running longer distances. Because in the six days of running, body tissue has consumed the benefits of running.

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2. Running is a science, the most scientific method of exercise to achieve the best results, running is the best exercise that people can take. It can raise cholesterol, reduce the risk of blood clots, and exercise your%50 often in idle lungs. Running can also boost your immune system by increasing your lymphocytes. "Running" is the best athletic companion for men, but to run well and run well, a wise man needs a little secret to enjoy the cool running thrill:
4. 1. Set the running target
6. The charm of running is to overcome their laziness and improve their performance potential, so make a match with yourself, from three times a week to five times a week, and from one kilometer to three kilometers per week. Everyone's running speed or running time may not be, but remember to participate in a small competition every three months, a big game every year, you can spur yourself yo!
8. 2. Do not run with reluctance
10. Did you sleep well the night before? Do not rush to run, rather a good sleep, let the body rest, to have enough flexibility to meet the needs of running. Accidentally sprained your foot? Do not rush to run, rather good treatment, so that the body to recovery, so that their running career long enough.
12. 3. Replenish large amounts of moisture
14. The running process loses more water than you can imagine, so after a short run, a little rest should be added to the proper moisture. Medium and long-range runners, but also to strengthen the electrolyte supplement, in order to keep the body's metabolic function normal.
16. 4. Try to choose soft ground
18. Running the most easily to the lower body caused by bone joint injury, so as far as possible to choose sports floor, wild grass, or soft soil or sand, can reduce their own sports injury.
20. 5. From walking to running
22. People who love to run know that it is almost impossible to warm up smoothly. Only the elderly after the elderly people, will understand the importance of warm-up. So for young lads, in the beginning of the run, first to walk warm-up, from walking to walking, from fast to small running, from running to big running, at least is a good way to warm up.

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before exercising, should stretch the body, do the full preparation activity
began to practice jogging, exercise should be gradual, you can take a jog and walk alternately, the distance should not be too long. 　After a period of practice, the body gradually adapts to jogging, which can reduce walking until all jogging. &NBSP;
in the habit of jogging, find the body is not tired of the best running speed
The first foot of the treadmill, and the transition to the full feet of the ground.
you should keep a rhythmic breath while running, and start by inhaling your nose and exhaling your mouth. Gradually transition to the mouth and nose while breathing.
to expand lung capacity, the use of abdominal respiration method. (when inhaling, abdominal bulge, exhale, abdominal sunken).
After the movement, should stretch the body, do the full relaxation activity
after the movement, use hot water to rub body, do not use cold water.
After the movement of drinking water and meals should go to the normal heart rate when the

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Everybody's skill is inferior to me so low-end stingy no grade, must look here to look here!

That is true:

1. Put on your shoes and run. 40 minutes or so, you can't run, just stroll. Starting from a walk, there is no problem at all. In fact, fast walking will also sweat, very comfortable.

2. Next "running" app, record routes and achievements. And then look a little surprised: no? Did I run five miles at a time? No way? Faster than yesterday? Then she quarreled with her.

3. While running while listening to music, in peacetime will feel too dry music, running on the way to listen as if it re-discovered it. In order to listen to music again, you can run a little more.

4. It's getting tired! At this time change the road to run, look at the different streets.
In fact, usually rarely carefully look at the place, running slowly passing through, as if to see new scenery. It's not a good thing to take a taxi to another place. Another time in Shanghai, in the park outside the hotel in a lap run, from the pair of couples in the middle of time and again through the past, and finally they have to gradually retreat to the park deeper. It's also good to have a prank:

5. Buy something to reward yourself. I started with only one pair of shoes. A regular vest and shorts with a mobile phone on hand and a long tail clip to secure the headset cable to the vest (is not slightly high-end ...). ）
Then I thought: three days to reward a new sports pants, one weeks to buy a coat, two weeks later to buy a hat, then buy a headset, then buy arm bags ... Because the new things continue to stimulate want to use, so in order to try new things, and run a little more, for handsome shape, and ran a little, in order to show new clothes, and ran a little.

I found that I had bought all the equipment before I was ready to do it, and I was desperate when I didn't do it. Like this a little "earn" come, there will not be unworthy of their own feelings. : Mesh

6. With a mobile phone, take a photo to the circle of friends, it means "please praise thank you." Then I received a lot of praise, and ran a little more.

7. Run with your own dog. I know this is too high-end. But just to see my dog at the seaside happy to show evil charm upright crazy smile, and ran a bit more.

8. Focus! The most important skill! It is:
Forgive yourself every day!
That's what I'm going to do: give up tomorrow anyway ... Give it up again tomorrow ... Promise to give up tomorrow ... Tomorrow must give up ... In short, will give up ...

Because every day, some friends in the circle of friends, see my face so thick, also put down the idol baggage, incredibly so also ran up. Then and I said: "Tomorrow to give up!"

Because always forgive yourself, eh, intermittent has one months did not run, but I also did not ruthless K himself, "No perseverance no persistence this little thing can not do you have what to use ..."

At any time can run up, there will be no burden, do not feel alas you this useless thing this time you can persist for a few days? But a very relaxed mood.

In fact, through the long ahead of the self-encouragement of running, I have been very fond of running, it is not a painful need to "adhere to" the matter, into a I can always go to fetch the gift. Is this the best for me?

Ah, it's better to go for a run later, and then give it up tomorrow!