Experienced,runner,introduce,r sports Experienced runner introduce running methods to you
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Super simple running diet. Running can effectively reduce weight. Many people want to move through the way of decrease redundant adipose, to achieve a healthy weight. Actually, the motion is reduce weight the healthy and the most ideal way, more and more people have realized movement can decrease redundant and adipose, and can strengthen physique, can say is kill two birds with one stone.Running without much skill, and strength is relatively low. In the low, medium intensity range, you can run longer, increasing the amount of exercise (physical activity is exercise intensity and movement-time product). 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. More than intake, consumption, weight gain; conversely, body weight. Therefore, the principle is to lose weight increase energy consumption, reduce energy intake. Running can effectively increase energy consumption; thereby reducing the weight. But, running reduce weight must reach a certain amount of exercise to achieve the purpose of decrease redundant and adipose. In general, you want to consume 1kg of fat; you need to run about 10 kilometers away.The method of scientific running is preparing for the activities. Before running must do prepare activity, it is to make the body from the relatively quiet state gradually transition to muscle moderate nervous condition, 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. The whole body reaches fever, feel the body is light, heart rate reached 85 / cent or more, you can start running.running. Running a certain amount of physical activity, mastering athletic intensity is the key to fitness. It commonly used to measure exercise intensity target 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.Exercise is not run every day can we measure or define, can according to my physical condition slightly increase or decrease. As four times a week to practice, exercise can be large, medium and small to spice up better. Increase physical activity must be strictly in accordance with the principle of gradual and orderly progress must not be too hasty.Sorting movementAfter running must do finishing (relax) movement, make human body organs from the motion to step up relatively quiet state.Approach: to be walking some distance, then a few deep breaths, time is generally 3 to 5 minutes.
Experienced,runner,introduce,r