Tips for running exercise
Tips for running exercise
Tips for running exercise
To keep health by running, you should do it every day and step by step. You should keep the continual patience, this is very important. The willing of running may disappear in certain times. Of course, you can not run when ill, and keep running when you are healthy.
When start run, the best state is that you not feel any uncomfortable, it is appropriate if you need not to struggle finish the distance. Lower limb muscles pain after the race, which is a regular reaction. Adhere to the exercise of this phenomenon will disappear after a few days.
Measure your running scale, you can have a test after running for 3-4 months. Running distance in 12 minutes is the starting point for calculating.
1. Age 30-39
12 minutes finish the distance of less than 1.5-1.8 km, indicating the level of poor exercise. 1.8-2.6 km means you have good training level. More than 2.6km shows you have perfect training level.
2. Age 40-47
Can not run 1.6 km in 12 minutes, this means you have poor training level. Distance of 1.7-2.46 km means that your activity levels is good. If more than 2.5 km, that is the level of training to achieve excellence.
2. Age 40-47
Can not run 1.6 km in 12 minutes, this means you have poor training level. 1.7-2.4 km means you have good training level. If more than 2.5 km, that is the level of training to achieve excellence.
3. Age 50 or more than 50 years old
The poor, good and perfect scale is less than 1.5km, 1.6-2.4km, 2.5km.
Do not expect getting good result in short time, only regular exercise training would improve the level. In the condition that you run once a week, long-distance running in one week is not much good. In the other 6days you are not running, the body organism will consume all the benefits of running. So you need to run at lest three times a week. People who lack of training usually will have excessive sporting when decided to train, this will lead to undesirable consequences. You need to keep gradual training in mind:
a. The content, continual time, exercise properties, and the time you spent on training;
b. The feeling of before training, training, and after training;
c. Desire to eat and sleep status;
d. Whether have the desire to continue to participate in exercise.
e. Pulse conditions;
Beside this, get a pair of good running trainer is a important factor. It not need to be too dear, just comfortable is ok. you may find Asics Running Shoes, Nike Running Shoes, or Adidas Running Shoes on the market. It may be the first time that you heard of Asics Running Shoe(ASICS Running GEL-Stratus 2.1). It is a Running Shoe brand created by Japanese.
It is not so hard to determine your training strength and training time. In general, running pulse after 5 minutes should not exceed 120 beats / min, not exceed 1o0beats/min after 10 minutes running. If your pulse is not in this range, you need to reduce the exercist.
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