For
many men, not considered sport something important in life and
abandoned many either because of laziness and procrastination, or
because you do not know the best way to do this and get on the body of
athletic shapely and healthy, and a simpler kinds of sports and the most
useful is jogging, but how to start your courses training in the field
of jogging and what are the risks and benefits that would arise on this matter? This is what'll tell you.
1) Why people hate jogging and solve that problemLikes a lot of people watch races run and the marathon in theory but do not wish the experience it for themselves, if it so difficult can start games sports other favorite such as football or basketball or handball which sports that require sprinting from all of the pitch towards the ball, Some may suffer from problems in the beginning and receive them tired quickly, but with continuous training and repeat it you'll find yourself able to run for a long period of time without feeling any fatigue.
2) Running slowlyImagine that you are running for a distance of 5 km and the expected time of completion of each kilo is 9 minutes, why the slowdown and delivery distance above in 10 or 11 minutes, it's not a bad thing, but on the contrary is a kind of exercise for those who are running for the first time, when end of the required distance from you and practice well, you can then improve your level and then breaking the previous record and complete that distance in less time.
3) avoid injuries a simple trickIf you continue training professionals find them they cut 180 is a step in one minute, while the amateurs are late for this figure by about 30 steps, why this difference? Because professional athletes are running at a fast pace and short nor touch their feet the earth but in a superficial way and this is what help them to avoid injuries due to the pressure on their feet a lot, which provides them with a greater effort during the races, so I tried to train to accomplish 3 steps per second, and you'll find it difficult and embarrassing the beginning, but you can use a noisy song help in the completion of this depending on the tones and you'll find yourself automatically get used to it after more than one attempt.
4) change the exercises difficult easy onesNot to involve your body in training hard from the beginning, always start something small to adapt your body with him and then increase your fitness and then moved on to training harder and you'll find your body responds to the command and assume things difficult, but be careful not to move quickly to training hard that require physical effort so you do not get high.
5) Move to speedAfter a sufficient period of training, you are ready to move to the stage of running very quickly, such as runners, start your workout distance half a mile (800 meters) and then repeat it 4 times taking a rest period sufficient at a time, and calculate the average time spent in each process so you know amount of forbearance, it will be difficult in the beginning may have to be implemented once a week even Tgadh.
6) Maximum exercisesMaximum exercises intended to make a great effort and huge at the same time do not feel that your body dilapidated and unable to respond to your commands, you can customize 45 minutes full of continuous training to complete this, but you should try to be your speed appropriate to the place trains where both ground flat and smooth or there was a different terrains and rugged places.
7) Running long distancesThis is the hardest part in all drills, not because of the distance or difficulty training but because of boredom that befall you from jogging in place empty, so it is advisable Friendly iPod with you to listen to music while jogging, preferably not taking any food or water during distance running even tests your ability to endurance, and can slow down your speed if you feel tired.
8) dietOf the most important elements that affect the jogging are foods and drinks that addressed before and during practice, so be careful to choose the material fresh and useful, which gives your body more energy without get an upset stomach or something like that.
9) diet before trainingYou will need to eat a lot of carbohydrates while reducing the proportion of proteins and avoid fat and fiber completely only will suffer unwell during jogging and you may have to stop against you.
10) diet during trainingYou will need 3 or 4 cups of water it is possible to increase the number according to humidity and heat, as well as the need to provide your body textured glycogen, but if you intend to run for more than half an hour you will need to eat carbohydrates or you can get any drink sports which will help your body in get benefit calories while jogging without affecting the business.
11) diet after exerciseAfter the completion of training and after about half an hour, you can eat a hearty breakfast contains carbohydrates, protein, and preferably include white rice or pasta and even sugar, all of them are useful materials for the body and your body will compensate for what he had lost during training.
1) Why people hate jogging and solve that problemLikes a lot of people watch races run and the marathon in theory but do not wish the experience it for themselves, if it so difficult can start games sports other favorite such as football or basketball or handball which sports that require sprinting from all of the pitch towards the ball, Some may suffer from problems in the beginning and receive them tired quickly, but with continuous training and repeat it you'll find yourself able to run for a long period of time without feeling any fatigue.
2) Running slowlyImagine that you are running for a distance of 5 km and the expected time of completion of each kilo is 9 minutes, why the slowdown and delivery distance above in 10 or 11 minutes, it's not a bad thing, but on the contrary is a kind of exercise for those who are running for the first time, when end of the required distance from you and practice well, you can then improve your level and then breaking the previous record and complete that distance in less time.
3) avoid injuries a simple trickIf you continue training professionals find them they cut 180 is a step in one minute, while the amateurs are late for this figure by about 30 steps, why this difference? Because professional athletes are running at a fast pace and short nor touch their feet the earth but in a superficial way and this is what help them to avoid injuries due to the pressure on their feet a lot, which provides them with a greater effort during the races, so I tried to train to accomplish 3 steps per second, and you'll find it difficult and embarrassing the beginning, but you can use a noisy song help in the completion of this depending on the tones and you'll find yourself automatically get used to it after more than one attempt.
4) change the exercises difficult easy onesNot to involve your body in training hard from the beginning, always start something small to adapt your body with him and then increase your fitness and then moved on to training harder and you'll find your body responds to the command and assume things difficult, but be careful not to move quickly to training hard that require physical effort so you do not get high.
5) Move to speedAfter a sufficient period of training, you are ready to move to the stage of running very quickly, such as runners, start your workout distance half a mile (800 meters) and then repeat it 4 times taking a rest period sufficient at a time, and calculate the average time spent in each process so you know amount of forbearance, it will be difficult in the beginning may have to be implemented once a week even Tgadh.
6) Maximum exercisesMaximum exercises intended to make a great effort and huge at the same time do not feel that your body dilapidated and unable to respond to your commands, you can customize 45 minutes full of continuous training to complete this, but you should try to be your speed appropriate to the place trains where both ground flat and smooth or there was a different terrains and rugged places.
7) Running long distancesThis is the hardest part in all drills, not because of the distance or difficulty training but because of boredom that befall you from jogging in place empty, so it is advisable Friendly iPod with you to listen to music while jogging, preferably not taking any food or water during distance running even tests your ability to endurance, and can slow down your speed if you feel tired.
8) dietOf the most important elements that affect the jogging are foods and drinks that addressed before and during practice, so be careful to choose the material fresh and useful, which gives your body more energy without get an upset stomach or something like that.
9) diet before trainingYou will need to eat a lot of carbohydrates while reducing the proportion of proteins and avoid fat and fiber completely only will suffer unwell during jogging and you may have to stop against you.
10) diet during trainingYou will need 3 or 4 cups of water it is possible to increase the number according to humidity and heat, as well as the need to provide your body textured glycogen, but if you intend to run for more than half an hour you will need to eat carbohydrates or you can get any drink sports which will help your body in get benefit calories while jogging without affecting the business.
11) diet after exerciseAfter the completion of training and after about half an hour, you can eat a hearty breakfast contains carbohydrates, protein, and preferably include white rice or pasta and even sugar, all of them are useful materials for the body and your body will compensate for what he had lost during training.
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