Running fitness, to have the correct method

Running is the most convenient movement.

A treadmill workout plan allows you to efficiently achieve fitness goals. A brand new jog fitness plan that was born. Then jog fitness is the proper way?

(1), slow relaxation run: is without any effort of jogging.

Generally when you feel relaxed and comfortable jogging without fatigue, heart rate control in every minute around 110-130, breathe naturally, slight shortness of breath. Action no requirements. General weekly practice 2-3 times, and each exercise 20 minutes. Insist on regular exercise, respiratory, cardiovascular system, there are obvious benefits of fitness.

(2), medium-speed running method: is necessarily will endeavour, at 5 meters per second or heart rate in the 140-150 times/min or so ran into the method.

This fitness treadmill method is more popular medium intensity fitness method, has been recognized at home and abroad. This approach to improve cardiac function and regulation of visceral balancing, and have a significant effect. But the practice of preparing activities, relaxation, exercise is apparent fatigue, it is necessary to stop running, do some relaxation exercises. Weekly exercise 1-2 times, each time practicing to fatigue.

(3), fast running method: is larger will work faster speed runs into the method, exercise heart rate is generally the highest level in the human body, 170-180 times/min or so.

The run method of exercise intensity, short-duration, usually a few seconds, but you can repeat the exercise. Weekly exercise 1-2 times, each time repeating 3-6 times. Exercise should be gradual, ready to loop and relax consolidation activities to prevent fatigue. This approach to improve anaerobic endurance, muscle function, and heart function has a role. Have the guts to chronic diseases, cardiovascular, liver and kidney especially cannot exercise. Prevent serious illness.

(4), variable-speed running met

hod: is combined with speed, walking with alternating exercise method. This method applies to middle-aged running late, due to changes in a large amount of exercise, exercise can be based on individual exercise level, control exercise time and speed. In General, a middle-aged man with good physique, can run fast alternating with jogging, fitness poor middle-aged, jogging and walks alternating exercise, exercise time control in feel tired when you end the practice, obviously do something relaxing activities and gradual increase practice requirements.

(5), regular running method; it is limited to a certain amount of time, running distance, distance or qualified, to shorten the time of exercise methods run.

Compare the famous scheduled run is a 12-minute run, 6 minutes, used to evaluate the effectiveness of self exercise, and body functions. Regularly scheduled run exercises can help themselves to understand physical condition, workout like a hard-going pole of fatigue, should be gradually slow down the speed, or even stop the exercise to prevent the onset of signs and do relaxing activities.

(6), staying the race practice: just fixed a small place in-situ running action exercise methods, such as: in the room, balcony, ran counter to do run actions, continuous exercise method.

This method is not supported by the venue, the climate, the device which is a more convenient method of exercise. But exercise time should be long, repeat steps should, in General to exercise more than 10 minutes is equivalent to only run into 800 m distance of jogging exercise. Therefore, the requirements to practice for a long time, exercise some thigh elevation, the repeat count faster, training effect is better. This method is suitable for outdoor cannot exercise, or have a disease do rehabilitation care practice.

(Practice editing: Tran Hung Wong)