Extraordinary running fitness program
The data shows that the body can still consume energy automatically within hours after running, even during sleep.
2 every week?
3 times, every 40?
A 60-minute jog is a good way to consume energy. Test your fitness status. Simply test your stride, and you will know what your current fitness status is?
Just prepare a clock with a second hand and go to a flight of stairs.
Based on the test results, you can determine your current level of exercise.
Step 1: Measure your initial pulse first.
Put your middle and index fingers on the wrist joint under your thumb, measure your pulse for 15 seconds, then multiply by 4, and immediately write down this number.
Step 2: Take a deep breath now, start with your right leg, climb the steps for 90 seconds, and quickly get up and down.
Change your legs and repeat the action.
Immediately after the pulse is measured.
Step 3: Initialize the obtained results for the initial beat.
If the value obtained is: ① greater than or equal to 35, you have not reached a good condition.
Start with an introductory course.
② Less than 35, good starting condition.
You can start immediately with advanced courses.
Beginning to run safely For both beginners and advanced people, you must bend your muscles before starting to promote cyclical warm-up exercises. This can effectively prevent muscle injury and protect your heart and body health.
Similarly, after the end, you need to cooperate with appropriate relaxation activities to allow the body to slowly cool down, and the pulse will gradually decrease to prevent muscle spasm and accelerate recovery.
Before starting to run, you should do warm-up exercises-walk for 5 minutes, and then perform the following three sets of squeeze exercises.
A biceps femoris with his right heel on the ground and his toes raised.
Push your chest back slowly, pressing your chest forward at the same time.
Place your hands on your thighs and keep your hips straight.
Move slowly until the muscles feel comfortable stretching.
Keep this action 10?
Then change direction.
The two humerus, skull and shoulders are crossed behind the head, the chin is slightly retracted, and the elbow joint is extended backward.
Upper body bends to the right.
Hold for 10 seconds.
Then change direction.
3-toe quadriceps: Grab the right foot with your right hand, and gently pull it toward the hip, do not force it.
The left knee of the tip is slightly bent.
Hold for 10 seconds, with the Race Department facing forward.
Then change direction.
Don’t forget to relax after jogging.
You can walk for about 5 minutes, then do a shoulder circle, at the same time arms and legs tibia.
Repeat the three contractions during warm-up, and finally take a 3-minute walk.
Why do you want to do it?
Gradually can make the muscles flexible, help prevent sports injuries, and intervene the body to recover quickly after exercise.
Breathe evenly and do gentle movements when doing contraction exercises.
A complete running exercise consists of walking and running.
Walking is usually faster than running.
Stride with both feet, contract and keep slightly bent, and force your arms at the same time.
At each step, the elbow joint is raised from the hip to the shoulder position.
Relax your hands and don’t make a fist.
Sink your shoulders.
Relax and keep your hips straight.
Run like you walked from heel to sole, but with your toes facing forward.
The arm then swayed slightly.
Look ahead and don’t look at the ground while running.
The entry-level running program lasts for 40 minutes in each group.
At this time, the pulse should be measured immediately after the end of the first stage, and it cannot exceed 140 beats / minute.
If you feel your heart beats fast, you should continue walking for a while, instead of sitting down and resting directly, otherwise blood circulation will drop sharply and your body will feel uncomfortable.
Don’t run too fast, you should be able to talk to people in the meantime.
Pay attention to your breathing and running rhythm.
Take a deep breath every 4 steps, take a deep breath through your mouth every 4 steps, and exhale like a steam locomotive.
If you are over 40 years old or have circulatory system disease, people with joint problems are better to go to the hospital for an examination and listen to the doctor’s advice.
Training group 1 (39 minutes warm up; jogging for 1 minute, walking for 1 minute alternately, a total of 10 groups; relax.
Training group 2 (37 minutes warm-up; jogging for 2 minutes.
Walk 1 minute alternately, 6 groups in total; relax.
Training group 3 (39 minutes warm-up; jogging for 3 minutes.
Walk alternately for 1 minute for a total of 5 groups; relax.
Training group 4 (43 minutes warm-up; jogging for 5 minutes.
Walk alternately for 1 minute for a total of 4 groups; relax.
Each step of the class running program lasts about 50-60 minutes.
Avoid running too fast so you can stick to it.
If you feel you’re out of breath, just walk for a while.
Pulse should be controlled between 140-150 beats / minute.
Training group 1 (52 minutes warm up; jogging 15 minutes.
Walk for 3 minutes and run for another 15 minutes; relax.
Training group 2 (62 minutes warm-up; jogging for 20 minutes.
Walk for 3 minutes and run for another 20 minutes; relax.
Training group 3 (49 minutes to warm up; jog for 30 minutes; relax.
Training group 4 (warm up in 54 minutes; jog for 35 minutes; relax.