How to start running

Running can be different. You can escape from a heart attack, and you can - to him. If a person is unable to overcome his own laziness and force himself to run for health reasons, he comes up with excuses. One of the most popular - I'm already running all day, then shopping, then in kindergarten for a child, then in my own kitchen. And if there is a dacha, then there is a complete "exemption from physical culture". And when among the garden beds or on the way from the supermarket suddenly catches a heart attack, then it remains only to make a gesture: I was running after all!

Physiologists have long established that movement, burdened by cares, lack of time, nervous tension, has a negative impact on the work of the whole organism. Such a nervous run with bags in his hands does not heal, but, on the contrary, leads to illness. Only realizing this, you can decide to start running for health. And do it according to the rules.

How to start running? It would seem, which is easier: put on sneakers and go. In fact, not everything is so straightforward. Be sure to ask your doctor before you start running, tell you about your intention and take a medical examination. There are diseases in which it is not recommended or even contraindicated (respiratory tract, spine, flatfoot, kidney stones). If the specialist gives "good", he will certainly recommend how best to do it, what loads are allowed and how to competently increase them. If a person who is not athletic is prepared to run, the control over his state of health during physical education is simply necessary. There are simple self-tests. The first thing you need to pay attention to is well-being. After jogging, you should not fall from exhaustion. The feeling of cheerfulness, the desire to move, the good mood is a positive response of your body to the running classes.

But if the state of health is a subjective indicator, then the next type of control will objectively reveal how your body takes physical exertion. Before you start running, you need to know your pulse at rest. In non-sports people, the average pulse rate is in the range of 70 to 80 beats per minute. When you jog, you need to monitor the change in its frequency. Immediately after the load, it can reach 120 -140 beats per minute. But after a short time (minutes 3) return to its original indicator. This means that the load is transferred by the body normally. If the heart palpitations do not stop for a long time, you should be alert and, at least, reduce the time and speed of running. We need to think about the time of classes. If for you to get up early in the morning is not a problem, it is better to run the hours at 6-7 in the morning. Morning run gives an excellent emotional mood for the whole day, refreshes the lungs, invigorates the muscles. If there is time to indulge in the day, this will give impetus to strengthening your muscular system. You can run in the evening. Evening load will have a beneficial effect on the figure, and you will be able to lose those extra pounds.

Before each run, it is necessary to warm up, make slopes, sit-ups, turns of the trunk, etc. It should begin with a few minutes and gradually, slowly, bring the training time to half an hour or forty minutes. If you manage to work out three or four times a week, this, of course, will give a good result.

In addition to the medical problem associated with this type of exercise, there is a psychological one.

It's not enough to say to myself: "I want to start running!" We still need to overcome psychological barriers. A person far from sports, going out onto the path, feels awkward, some embarrassment. It seems that everyone is looking only at you, how clumsy and heavy you are. To "take" this barrier, you can first choose for yourself such a time and place for running, where there will be less observers. You can persuade a friend to do physical education together, and you can connect your husband or children - it will all benefit. Before you start running, you need to take care of a nice sports suit and comfortable shoes. Your impeccable look will give you confidence and help you reach the "warpath" for your health and beauty.