Running Fitness

Running & Fitness

Running is a very effective cardiovascular workout, while both the role of exercise to lose weight. It's the biggest difference is with walking, running on the joint impact of more than walking. However, running and walking are equally beneficial to bone health, because they can reduce weight, thereby reducing the risk of bone weakening.

University of Pennsylvania graduate registered fitness teacher Kevin Demirel pointed out that the combination of walking and running, can be more efficient fitness and weight loss. This approach is consistent with the most popular of the principles of intermittent exercise, run away with Rael gives the five-step fitness program.

A pre-exercise warm-up should be dynamic, such as kick, pike, stretching, high leg, ankle jump, hop, body flexor and wriggled and so on. Experts pointed out that the dynamic warm-up exercise can make muscles and joint tissue to prepare for the next exercise, avoid the risk of injury.

Second, the slow walk, as a further warm-up. Within 5 minutes gradually increase speed, so the temperature gradually increased. When you think have the time for starting, you can start jogging.

Third, the speed to normal running speed, until you feel physically difficult to start sweating when you always keep the speed. At this rate, can be called "fast walk" or "medium-speed running."

Fourth, exercise sufficient time to achieve the target in effect, the United States proposed to the University sports medicine fitness goal to lose weight the best for 60 to 90 minutes a week at least for so long movement forty-five days. If one day can not complete all tasks can be divided into two or many times.

Fifth, continue to alternate running and walking. First to start exercise walking fast, then sprint full speed for 30 seconds. Then walk for 60 seconds, then sprint for 30 seconds. Constantly alternating, this is the so-called "interval training", allows the body to consume a lot of calories.
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The hot weather, running a lot of sweating, this time the added moisture are particularly important. Running around and running process filling water is very learned, to drink only helps to keep the body fluid balance to ensure the health and safety of the fitness person.

First, running 2 hours before drink about 500 ml of plain boiled water. This is because running supplementary water can improve the body's thermal regulation ability, reduce the rate of the movement. Two hours ahead filling water can give kidney metabolic enough time, will fluid balance and osmotic pressure to adjust to the best, have enough time to make the extra water eliminated from the body.

Second, running process, if time more than one hour, you should drink some weak brine, each liter of 0.11 to 0.15 g of salt added to water temperature control, and 15 and 22 degrees Celsius. Running profusely, sweat contains many ionic components, and the extra drink no ion content plain boiled water, then do not rise to add effects. Weak brine can promptly added loss of ion and prevent blood sodium disease and discomfort reaction. Even if you don't feel thirsty, also had better run every 20 minutes for a drink with two, to balance the body sweat loss, avoid dehydration to bring damage. The human body

Third, after running to drink beverages, namely electrolyte containing sodium, potassium and chlorine, magnesium, calcium, phosphorus minerals such as drink. Or can press 1: the proportion of 15 in plain boiled water, add some sugar to drink. Add in sugar water, in order to keep a certain blood sugar concentration, delay fatigue happen, so as to ensure the healthy body fitness person.

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