How to start running again when out of shape ?

How to start the race – without feeling like a failure

You ever wish you were more fit? And perhaps thinner? I do. In fact, I am determined to lose 7 kg in four weeks and really get in shape. But how to format hastily – without spending hours in the gym?

One of the quickest ways to get fit is to start running.

It can be intimidating if you’ve never run before. Especially if you have friends, colleagues or family members who talk in passing about seven miles run every morning before breakfast. (Sometimes you do not want to strangle them?)

I spent three weeks with my family and two of them, my brother and my niece, they did not think to run for an hour and a half after spending a long day stumbling in a thick forest. It made me feel like a fitness failure …

In the end, I started running too. Because the race is ideal to get fit quickly. There are some important benefits of running as a fitness strategy:

1. Increased cardiovascular health.

2. It tones your entire body because many muscle groups are involved when you run.

3. weight exercise like running, is especially good in promoting bone density and protect against osteoporosis, which affects men and women.

4. Running is a natural movement. The body is designed to operate.

5. As one of the most vigorous exercises out there, running is an effective way to burn calories and lose weight.

Here are some tips to help you develop implementation:

1. Buy good shoes

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This is worth a specialty store to buy a pair of running shoes. Make sure the seller looks at the shape and arch of the foot to find the best shoes for you. Why good shoes are important is because it will lessen the impact and protect your joints.

2. Take your time

When you start running, no matter how slow you go. Remember that your body needs to get used to this new movement.

3. Ease of use with interval training.

The best way to get in shape quickly is interval training. This means a short burst of high intensity exercise alternated with periods of recovery. According to the American College of Sports Medicine, more calories are burned in short exercise, high intensity.

Try alternating 5-minute walk and one minute of operation for twenty minutes. As unique, you can lengthen the career periods. Once you get used to running, you can move slowly run with fast sprints.

4. Warm up first

It is important to warm up your body before you run. Otherwise, execution will feel very hard and your body will moan and groan. Walking is a great way to warm the body. Go out and pumped his arms. Start with a medium at walking pace, and then accelerate until you start to sweat. Once your body is hot, you are ready to run.

5. Use the correct technical execution

Beginners that I find hard to relax during the race. Keep your head and arms below the hip, and run without bouncing. All helps your body work more efficiently. Watch this video on executing proper technique.

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6. Running with other

A great way to keep your motivation is running with others. See if a colleague or friend is ready to come running with you. Establish a timetable for the execution intervals and stick to it.

7. Keep an exercise log

Keep track of your new exercise routine. Write every day this kind of exercise did. A great way to continue your increased fitness is a measure of the pulse of rest before you get up in the morning. As fits their resting pulse rate will be reduced.

8. Add strength training to the mix

Build leg strength will help you execute. A simple way to build leg muscles is by doing squats. Stand with your feet slightly more than shoulder width. Like squats, keep your feet on the floor and rotate your arm forward for balance. Start with 3 sets of 10 sit-ups, but not abuse. If you do too many things at once, you may have difficulty walking the next day. As it becomes more fit, you can add more games to your squat routine.

9. Add a cool down period after exercise

It is important to cool the body after the execution. The best way is to walk at an average pace until your heart rate returns to normal.

10. Stretching after running

It is good to stretch after running, because it keeps your body flexible