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How to love your running fitness and make these classes a habit
- The advantages of running exercises.
- Jogging from the ground up for effective weight loss
- A Jogging fitness program
Like many phenomena, which were returned to us from antiquity, the cult of the beautiful body in recent years has become especially popular. Everywhere open fitness centers that help people to improve their physique. However, not all have the opportunity often to visit such places, especially when you consider the cost of the subscription in a fitness club. However, to get in shape is possible without financial investment. Regularly enough to perform running exercises according to a predetermined exercise program.
Jogging is one of the most affordable lines of fitness. In the process of training is actively working all muscles as well as joints, ligaments and tendons. With the help of cross-country training to lose weight or to study the topography of individual muscles. However, this would require a personal fitness program with a structured regime of activities.
The advantages of running exercises.
The complexes of running exercise is not for nothing enjoy high popularity in wanting to get rid of excess weight gain and those who dream of an athletic physique. In addition, running has a tonic effect on the body:
- stimulates blood circulation;
- normalizes work of lymphatic system;
- gets rid of visceral fat;
- speeds up the metabolic processes;
- returns the muscle elasticity;
- is the prevention of diseases of the musculoskeletal system;
- improves ventilation of the lungs;
- increases endurance and sports performance.
Jogging from the ground up for effective weight loss
In order to run from scratch for beginners turned out effective weight loss or the study of the relief of muscle, you will need to pay attention to development of the program. The program should consider not only the weight and age of the athlete, but also his level of regular physical activity, presence of chronic diseases and even routine.
The main obstacle to a healthy lifestyle is the emergence of motivation and goals that will start to run and make a sports process in a useful habit.
People who have never played sports on a systematic basis, the question may arise: “How to begin running Jogging exercise for weight loss and overall health?”
First need to relax, because excessive enthusiasm may lead to further disappointments in the sport. The process of acquiring new habits is not happening quickly (within several days) — this process is long and thorough. The body should gradually realize that Jogging bring him favor, and not only exhaust. At first it will be difficult and tedious, but gradually the body adapts to physical stress.
To promote effective weight loss, you have to be a clear-cut program in which you need to write everything, and even small rewards for your personal achievements. For example, if for the full week of training you haven’t missed any runs, get yourself as a reward t-shirt, which had long dreamed of.
Many fitness instructors advise beginners runners keep a detailed diary. At the end of each workout in a notebook should write down all your feelings and emotions after exercise. As in blood after the run, will throw more and more endorphins, the state after a cross-country trainings will also change in a positive way.
A Jogging fitness program
The first run should be an introduction. For the unprepared body, it can become stressful, since a weak body is not accustomed to such loads, have had to endure the short-term restructuring of the system: improves depth of breathing, increased heart rate, accelerated blood flow and the process of sweating.
To relieve the condition, it is recommended to start the first training with stretching and a small charge for 10-15 minutes to warm up joints, muscles, ligaments. Instead of workouts you can perform dynamic walking outdoors or on a treadmill.
Eleven days fitness program will not only start essential the fat loss process but also will increase the endurance of the body to prepare it for subsequent loads.
- 1st day: warm-up — walking — running — walking — stretching (where the duration of running, 20 minutes, and all the others supporting activities, 5 minutes);
- 2nd day: warm-up — walking — running — walking — stretching (the duration of the training is the same);
- 3rd day: rest and relaxation;
- 4th day: warm-up — walking — running — walking — stretching (where the run duration is 30 minutes, other supporting activities — 5-7 minutes);
- 5th day: warm-up — Jogging — walking — Jogging — stretching (the duration of the training is the same);
- 6th day: rest and relaxation;
- 7-day: warm-up — walking — running — walking — Jogging — stretching (where the duration of running, 20 minutes, and all the others supporting activities, 5 minutes);
- 8th day: rest and relaxation;
- 9th day: warm-up — Jogging — walking — Jogging — stretching (where the duration of the run in 40 minutes, while all the other supporting activities — 5-7 minutes);
- 10th day: warm-up — walking — running — walking — Jogging — stretching (the duration of the training is the same);
- 11th day: a day of rest and relaxation.
After increasing the body’s endurance running exercises can be performed in about a day. The main rule of training — we should not forget about rest days. Some novices neglect to relaxation and exercise daily, but it may have a negative impact on the body, which is in a constant state of stress.
To exercise started effective weight loss and positively affected the quality of the body, you will need to combine modes of training: interval, circular Jogging, Jogging with high knees, agility, running up the stairs. All these and other types of Jogging will allow you to harmoniously develop the body and to achieve a truly aesthetic figure.
Love to workout and do Jogging its good habit, have to work hard. If you run loads regularly, then gradually the body adapts to running and can not without constant sports. To run turned out to be really useful, classes need personally made fitness programmes tailored to the physical characteristics of the athlete.
Uses photographs Shutterstock