Running either love or hate you, for most people it does not seem to exist between the two.

Under the given assumption, therefore, will you love, or at least the idea and to keep fit by your socks are not much more, as with any activity that you are not used, some important period beginning before into the hills and sprinting away.

Joggers and runners will tell you that race is free, and also to be free, he can also free. You can go where you do this, it is done, you get fast and it burns lots of calories. For beginners, however, speak a few memories for you, so you start right way.

Suspension

1. Vehicles must be right for you. Visit your local shops and sports equipment are suitable running shoes. There is a big difference between the shoes for your sport and you say, play hiking, rugby or football. You have to see the shoes with the impact on the pillow at the foot of areas that the largest grid each running step. Also note that you must wear “out” before starting your first race to run the house with them for a few days in advance.

What do the clothes, pants, and accordingly so as not to the movement of the arms and legs – pretty obvious really, but I want you’ll be surprised how many beginners choose jerseys and pants, too tight or too big. This is a comfortable fit agenda, not suitable for a bra for sportswear – Bounce illiterate to mention uncomfortable.

Heat

2. If you have the right equipment you are ready. Perhaps the most important part of the administration for fitness is overheated. Forget all the nonsense written and spoken fancy legs, knees, neck and arm reaches – the best and simplest way is the world participate in a race … run. Slowly, no disk or by bursts of explosion. A little light jogging or speed walking for three to five minutes is your muscles warm. If you feel good, you go to this point.

Cooling

3. When you have finished your run, it is advisable to “warm down”. Spend a few minutes or support is not coming – from a lagot, as this can cause a sudden drop in blood pressure. Start to follow smoothly to different parts of the body.

· Front of the thigh (quadriceps). With a straight back and shot in the stomach, hold the left leg and bend your right knee while his right ankle with your right hand. You feel the muscles stretch easily. Change legs and repeat.

· Calf muscle. Stand about three feet (one meter) away from the wall to rely on him, palms, arms outstretched. Place one foot before the other and bend your right leg slightly, keeping the back leg straight and the heel on the floor. Be the reach of the calf muscles. Change and repeat.

· Thigh (back of thigh). Bow Standing, right foot close a step forward from the left, put your hands on your left knee and to keep the leg straight and heel on the floor. Tighten your stomach and bend forward, hold his head high. Change and repeat.

WATER

4. Drink plenty of pure water before, during and after your run. Do not drink gallons at a time, but drink often.

FOOD

5. Do not run with an empty stomach. About an hour before the scheduled time to begin to run your food, something easy to digest, so that energy is released slowly. ]]> http://www.zy06.com/2010/01/30/running-fitness/feed/ 0 http://www.zy06.com/2008/11/03/running-is-it-the-best-workouts-that-burn-fat/ http://www.zy06.com/2008/11/03/running-is-it-the-best-workouts-that-burn-fat/#comments Mon, 03 Nov 2008 08:09:33 +0000 admin http://www.zy06.com/?p=19 You always surprise you on the show is useful for burning fat? How about this, or low intensity, long-term (ie, in the exercise of its fat-burning zone) is running (or heart) is better than higher intensity interval referral (ie, the area of your heart )?

Well, we must find answers to these questions.

RUNNING

Depending on the duration and intensity of your run, your body will depend on carbohydrates (stored as glycogen in muscles and liver) and fat for fuel.
Your body decides the different fuels in different situations. Since yield and fat burn more calories so slowly metabolized, they tend to be used for a longer period compared to carbohydrates.

But the body is the first priority is to keep your blood glucose and glycogen stores. As you become fitter your body becomes more efficient at using fat for fuel while sparing your key reserve carbohydrates.

Someone who is totally unfit for the fatigue faster course is one of the reasons that carbohydrate stores are quickly dissolved and used. Fitter people may take much longer because they have developed the ability to use slow burning fat as fuel, thereby maintaining their energy better.

Since the intensity of exercise increases, which are more dependent on carbohydrates for fuel. Typically, the intensity is above 70% VO2 max (or maximum heart rate for our purposes), the use of carbohydrates as the main source of fuel.

But this does not mean that the work at high intensity will burn fat.

This is where most people are confused. Many people think that the example is running at a lower intensity means greater reliance on fat as fuel, appear to be on the low intensity to burn fat! Nothing could be further from the truth!

A study in the New England Journal of Medicine showed that, compared with a control group of 8 months or low amount / moderate intensity, low volume and high intensity or high volume / high intensity exercise all led to positive changes in the total lipoprotein (a type of blood fat) profile in obese individuals. In the second group (high volume and high intensity) also received the best education, the loss of fat and fat in the blood effect!

Moreover, the burning of fat problem is that in the long run (or run), the greater reliance on fat as fuel. Again, this is a myth that the power is running (or doing cardio) for a long time is needed to burn fat. I call this “marathon mentality.”

The first thing that is crucial to understand this is:

A calorie is a calorie, and 1 pound of fat equals 3,500 calories.

Since the burning of fat will eventually create a negative energy balance (ie, consumed more calories than consumed) objective is to choose the path of training to get the maximum number of calories consumed – not only in business but also in a later!

Working at high intensities promotes greater loss of total calories (even when you have finished execution), and this is what really matters when you’re looking to lose weight and burn fat.

As already described, the fat is an important contributor to muscle in years of low intensity. Therefore, most people intuitively believe that the low intensity of training should lead to increased muscle fat-burning effect (known as lipolytic activity).

Enzyme HSL (hormone sensitive lipase) is required to promote the hydrolysis (breakdown) of stored triglycerides (fat) in skeletal muscle, as does the fat (fat) tissue. Moreover, many studies have shown that HSL is probably the lipase responsible for hydrolysis of triglycerides during exercise.

But it is an excellent study examines the effects of the exercise of extreme duration of the low intensity of body fat profile of subjects completed 32 days of crossing of Greenland is tops across the country skis. After this surprising move, the researchers found that HSL activity did not affect the prolonged low-intensity physical activity in both muscles of the arm or leg. This is in line with results of similar studies.

So if you have time to take 2 to 3 hours at low intensity and my guests. You reach a certain level of loss of fat, but research has shown that you did an enormous amount to achieve the benefits you want.

Moreover, many studies have shown that the aerobic strength will be reduced or remained unchanged with exercise of low intensity for a long time!

So why not save time, significantly improve their aerobic capacity and burn more fat by upping the intensity of their workouts to drive? The choice is yours!

Make sure you’re on your pace. Do not try to catch up with anyone before. This will mess your Pacing leaves you exhausted at the end of the race. In addition, you’ll probably get in the way of a second that can harm you even if your not used to the speed of your drive on. Do not try to sprint past someone to beat them. Most races are 5k charity events is not the competition. All are equal, and just try to compete against itself by the end of the race.

Many of these breeds can be very crowded, especially on the top line. Be patient and not try to go forward. If you are a farmer, trying to start a while back in the box. Most people will probably go up anyway, and it is difficult for competitors to run with the slowest person in such large volumes, especially if a large group of walkers.

If you put pet, make sure you are allowed. A dog can be grouped, in general, the long term, but it is important to keep under control. Make sure the cable is short, as many runners can travel for long lines. Also make sure that your dog will behave in public and usually interfere with or impede other runners.

Another thing that can be disruptive to other runners is noise. Speaker is a great way to spend time in the long term, but it is worth remembering that not everyone wants to hear talk about their bodily functions. Keep your music down, not try SLAP feet on the ground, and kept the keys and display heart or pacers yet. Compliance with other runners is one of the most important things you can bring to the race.

Be careful with the aid stations well. Remember that other runners will try to get some water, too. If you jump right in before anyone can dirty your speed, spin them or cause serious injury. Simply go to the page you need to take a water break. When you finally reach the water, see where you aim. Many runners tell horror stories of being hit with a careless runner water, saliva or mucus.

Clothing is also important. Even if you do not want to be shown in heavy clothes, try to avoid very thin and you can see. Remember that many of these races are family events and no one wants to cover the eyes of their children when the game drenched in his shorts.