FITNESS TIMETABLE
First: the benefits of running
1 / Running of the best ways to lose weight because it consumes more energy than any of the activities and exercises that burn oxygen (Oaropk) such as walking, bicycling and swimming. 2 / Running helps boost the morale and satisfaction for yourself and your body and also helps to get rid of the fatigue and stress of everyday life. 3 / helps run like the rest of the workout that burns oxygen to improve fitness and thus public health and makes life more active and happier. 4 / does not require equipment, or equipment except shoes and sportswear occasion. In order to exercise by jogging should be in good health and do not have significant health problems such as heart problems or arthritis, you should consult your doctor if you have a doubt about it. Second: the first steps in running 1 / heating: The heating first step for any pushup helps the body to prepare for the exercise, and increases the speed of blood flow, breathing, and increases body temperature, and heating to run is either walking fast for 10 minutes or stretching exercises and flexibility, and then running slowly and increase the speed gradually to up to the usual speed for you. 2 / cooling: Cooling is quite as important as the heating is done in order to regain its normal body where blood flow and breathing, as well as to reduce its temperature and slow cooling by running or walking fast, then slow and stretching and flexibility exercises. Third: the place running - Must choose a suitable place to run in terms of safety, hygiene and ventilation. - Preferably choose a place that helps you keep running so that it is encouraging that either because of other exercise or the place is nice and boring. - It is recommended that not be an isolated place running so that no one sees you may need to help when the injury occurred, or for any other reason. - Preferably a place with different paths and branching so that it can be a shortcut running and return quickly if needed. - And can be a running track dirt but prefers not to be bumpy - Preferably choose a place highlands and light slopes, thus helping the change in running speed and the extent of the effort during the road running and preferably concrete or intermittent sidewalks so that you are obliged to descend and ascend the pavement during the running frequently. Fourth: Running shoes You should buy special shoes to run. This is because the legs bear a great effort, and the important qualities of shoe that provides support for men and helps to absorb the shock force when bumping the man to the ground. Fifth: tips help to continue jogging 1 / select the target working for access and you can hash this goal into stages for example you can put a target to conduct a 30-minute continuous, and working to achieve it in stages first run for 10 minutes continuously and then 15 minutes, and so on until you reach your goal and after your arrival to target Give yourself a prize or equivalent as you wish. 2 / Keep a record of your progress in running and see it will lift your spirits as you see how advanced and become your ability to run better than before. 3 / reward with one of your friends who have the ability approach to your ability, the presence companion with you during Running helps you to keep going and persevere in achieving your goals of running. 4 / proven table, running as much as possible, to determine the time daily jogging helps you to continue to do so with the possibility of changing the time when required or when you want to change or weather conditions change. 5 / is in the pace of the program running from time to time in order to renew and avoid boredom, you can run with another friend, for example, or in a different place, or at a different time and then return to the previous style. |
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