Running Starts with a Walk
- I’d do jogging. He tried to join his neighbor – not even ran to the park, no matter itself felt. Why, because we neighbor peers?
So, hopefully, that you believe in the need of exercise, jogging. Now I will tell you about the most convenient, simple and at the same time the most efficient, literally cures rehabilitation (return to disability), healing the body and improve his functional ability – walking and running and how to use them.
If you are assigned to the health of the special group (the third medical team, which included persons with significant variations in health status), your best bet is to start small – dosed walk. With this technique should be initiated and those who are over forty, who are totally untrained, and many years of a sedentary lifestyle. You can recommend it to people who are obese, and those who have just recovered from an illness.
Therapeutic walking on specially selected and measured routes (the so-called Terrenkur) has long been widely used in the resorts for rehabilitation patients. Walking dosed by distance, pace length. With a slow pace walk the number of steps varies from 70 to 90 per minute, with an average, 90-120 and fast – 120-140.
During the walk is not slouch, keep straight, the chin should be slightly elevated, eyes directed forward, shoulders relaxed, gently deployed, stomach tucked. This will help you develop good posture, look more attractive. Making the move, first put his foot on the heel, then rolls it on the toe. The most rational average stride length (70-75 cm for a man of average height). Try to work out in his uniform (without rocking and zigzags) gait.
However, generating pace, do not forget that it should still look natural. Organic for everyone rhythm of movements is laid in childhood, and depends on the constitutional characteristics.
The first class is the distance may be about 1,5 km, in a subsequent add every two classes of 300-400 meters, bringing the distance to 3-3,5 km. It would be like to call a medical physical culture, the initial period of gentle – motor mode. Pacing, follow the simple general developmental exercises, both during movement and at bus stops. First, you can walk on a level, then cross-country, one should start with a slow tempo, and subsequently – in the absence of chest tightness, pain in the heart, heartbeat, dizziness, and similar symptoms – to move to the middle and the fast pace. The duration of the first classes of 25 minutes, later it increased to 35-40 minutes. The heart rate usually increases when walking within 90 – 105 beats / min. Number of lessons at first no more than 4 times a week, and subsequently – 5.
As a result of regular classes dosed walking your performance will increase, and after six weeks, bringing the walking speed of 5 km / h, you can proceed to the next stage of training – alternating walking and slow, Moderate running short, mincing steps, the so-called jogging.