What Is Best Running Mehod
Super simple running law reducing weight
Super simple running law reducing weight. Running can be an effective weight loss. Many people want to move through the way of decrease redundant adipose, to achieve a healthy weight. In fact, exercise is the most healthy diet, the best way, it has been increasingly recognized sport both lose excess fat, but also strengthen the body, can be said best of both worlds.
Running without much skill, and strength is relatively low. In low and medium intensity range, can run a long time, increase carry momentum (carry momentum is sport intensity and luck Move the product of the time). Carry momentum is big, the consumption of energy, reduce fat is more natural.
Exercise physiology from the point of view, a person's weight is mainly affected by the impact of energy intake and consumption. Intakes more, consume less, weight gain; the other hand, weight loss. Therefore, the principle is to lose weight increase energy consumption, reduce energy intake. Running can effectively increase energy consumption; thereby reducing the weight. However, running to lose weight to achieve a certain amount of exercise necessary is to lose excess fat in order to achieve the purpose. In general, you want to consume 1kg of fat; you need to run about 10 kilometers away.
The method of scientific running is preparations. Preparations must be done before running, which is relatively quiet state of the body from the gradual transition to moderate muscle tension, increase the excitability of the central nervous system and organs of activity to meet the running needs. Which can do first are arm, leg swing, bend, twist, squat, and other gymnastic movements, with particular attention to activities in the hip, knee and ankle joints. Body to heat, the body feels light, heart rate 85 beats / min or more, you can start running.
running. Running a certain amount of physical activity, mastering athletic intensity is the key to fitness. To measure movement intensity index usually adopts the heart rate. Every minute heart rate for 170-age number, such as runners 40 years old, he's running for heart rate should be 130 beats per minute or so. Young people 4~5 times a week, every 30-40 minutes, a distance of 5,000 meters; Middle and old aged 4 times a week, every 25-30 minutes, a distance of 3,000 meters. Weight-running time should as long as possible.
Daily running exercise is not a constant, it may slightly increase or decrease based on my physical condition. Weekly exercises such as four times, carry momentum can use large, medium, small to regulate better. Increase the amount of physical activity involved must strictly comply with the principle of gradual must not be too hasty.
Sorting movement
After running must do finishing (relax) movement, make human body organs from the motion to step up relatively quiet state.
Method: Go to a distance, again to take deep breaths, time is commonly 3 ~ 5 minutes.
by: Aaron Green
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