Special fitness effect

Apr 10
08:23

2012

Paul Clis

Paul Clis

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Running without much skill, and strength is relatively low. Carry momentum is big, the consumption of energy, reduce fat is more natural. Therefore, reduce weight of the principle is increased energy costs, reduce energy intake. Running finish must be done after finishing (relax) campaign to make the human organs from the gradual recovery of motion to the relatively quiet State.

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Super simple running law reducing weight. Running can effectively reduce weight. Many people want to lose by not moving the way of excess fat to achieve a healthy weight.  Actually,Special fitness effect Articles the motion is reduce weight the healthy and the most ideal way, more and more people have realized movement can decrease redundant and adipose, and can strengthen physique, can say is kill two birds with one stone.
Running is not too many skills and low intensity. In the low, medium intensity range, you can run longer, increasing the amount of exercise (physical activity is exercise intensity and movement-time product). Large amount of exercise, thus more energy consumption and can reduce fat naturally.
From the perspective of the sports physiology, weight is mainly affected by the influence of energy intake and consumption. Intakes more, consume less, weight gain; the other hand, weight loss. Therefore, the principle is to lose weight increase energy consumption, reduce energy intake.  Running can effectively increase energy consumption; thereby reducing the weight. But, running reduce weight must reach a certain amount of exercise to achieve the purpose of decrease redundant and adipose. In general, want to consume 1 kilogram adipose, need to run 10 km journey.
Scientific method is running preparing for the activities. Before running must do prepare activity, it is to make the body from the relatively quiet state gradually transition to muscle moderate nervous condition, improve the excitement of the central nervous system of the activities of the various organs and ability to adapt to the needs of the running. But first, the pendulum swing arm leg, bend, the swivel, squat and other gymnastics movements, special attention should be paid to activities hip, knee, and ankle. The whole body reaches fever, feel the body is light, heart rate reached 85 / cent or more, you can start running.
running. Running to have a certain amount of exercise, exercise intensity is to master the key to running fitness. To measure movement intensity index usually adopts the heart rate. Every minute heart rate for 170-age number, such as runners 40 years old, he's running for heart rate should be 130 beats per minute or so. Young people 4~5 times a week, every 30-40 minutes, a distance of 5,000 meters; Middle and old aged 4 times a week, every 25-30 minutes, a distance of 3,000 meters. Weight-running time should as long as possible.
Daily running exercise is not a constant, it may slightly increase or decrease based on my physical condition. As four times a week to practice, exercise can be large, medium and small to spice up better. Increase the amount of physical activity involved must strictly comply with the principle of gradual must not be too hasty.
finishing movement
It must be done after finishing runners (relaxation) movement, so from the state of motion relative quiet gradually restored to the state.
Approach: to be walking some distance, then a few deep breaths, time is generally 3 to 5 minutes.