To keep health by running, you need to pay attention to adhere to the regular and gradual. You should keep the continual patience, this is very important. Some times you may not want to run anymore. Absolutely you can not run when sick, in other cases, should be overcome "inertia ", and exercise. When start run, Running speed to no discomfort for the limit, it is appropriate if you need not to struggle finish the distance. Lower limb muscles pain after the race, which is a regular reaction. after doing for several days, it will disappear. To determine the level of your activity levels, test after exercising three to four months. The level is determined by running distance in 12 minutes. 1. Age 30-39 12 minutes finish the distance of less than 1.5-1.8 km, indicating the level of poor exercise. Distance of 1.8-2.6 km means that your activity levels is good. More than 2.6km shows you have perfect training level. 2. Age 40-47 Can not run 1.6 km in 12 minutes, this means you have poor training level. Distance of 1.7-2.46 km means that your activity levels is good. If more than 2.5 km, that is the level of training to achieve excellence. 2. Age 40-47 Can not run 1.6 km in 12 minutes, this means you have poor training level. Distance of 1.7-2.46 km means that your activity levels is good. More than 2.5km shows you have perfect training level. 3. Age 50 or more than 50 years old The poor, good and perfect scale is less than 1.5km, 1.6-2.4km, 2.5km. Do not expect getting good result in short time, if only training usually will improve the training level. In the condition that you run once a week, this will do no good no matter how long you run. Because in the other 6 days in the week, the body organism will consume all the benefits of running. Therefore, not less than three times a week running is a better choice. People who lack of training usually will have excessive sporting when decided to train, this will bring bad results. You need to keep gradual training in mind: a. The content, continual time, exercise properties, and the time you spent on training; b. Different feel before exercise, during and after exercise training; c. Loss of appetite and sleep; d. Do you want to continue running. e. Condition of heart beat; In addition, owning a pair of profession and comfortable Running Shoe is very important. It not need to be too dear, just comfortable is ok. Now there are mainly Asics Running Shoes, Nike Running Shoes, Adidas Running Shoes and so on. Then you may be not so familiar with Asics at all. It is a Running Shoe brand created by Japanese. According to listed above, it is not difficult to analyze and timely exercise the necessary adjustments to the exercise. The pulse can not exceed 120beats/min after 5 minutes running, 10 minutes after running the pulse should not exceed 100 beats / min. If the pulse rate too fast, we must reduce the amount of exercise.
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