In view of the foregoing, we proceed directly to the training. Where to begin? Start your workout with a run of ten or fifteen laps around the stadium, as you understand, calculating the mileage in the park area or along the shore of a reservoir will be much more difficult. And so, in a good, vigorous state of mind and body, you come to the place of training, having a chronometer with you to measure the running time and run a predetermined distance (after doing an easy warm-up of the main muscle groups involved in the dynamic load of your body). Try to work hard and, if possible, show everything that you are capable of overcoming your chosen distance, for example, in a two-kilometer race (ten laps in a stadium), while you should not force your body at an unreasonably high pace, hurry up in a hurry according to the principle.
In case of deterioration of well-being, we switch to walking, in no case do not make a sharp stop, but try to cover the distance completely. Write down your
The result is the starting point for planning your running load for the next month of training. After a month of training, you do the second test, the result shown will allow you to conclude about the effectiveness of the training process. If you need tangible results, you must
train five times a week (for example: Monday, Tuesday, Wednesday, rest on Thursday, then Friday – Saturday, rest on Sunday). You can choose a different training schedule, but at least five times a week.
Number of workouts per week
To maintain the body – three classes per week are enough. Classes less than three times a week from the point of view of physiology will be clearly not effective. It is necessary to remember one more thing, after training, the appearance of muscle pain in the legs is possible, this is a normal phenomenon associated with the accumulation of lactic, pyruvic and other acids in the muscles during training, in the future, if you do not interrupt the running load, the body will regulate this process and the pain will stop or will be less pronounced, and a contrast shower, warming ointments and self-massage will have an additional healing effect.
A similar phenomenon in the form of discomfort and pain can occur in the right hypochondrium (a painful state of the liver) as a result of a poor warm-up or too intense starting jerk and subsequent running at an equally intense pace. As a rule, wellness running takes place in aerobic mode with intensive oxygen consumption, so they often ask the question of how to breathe properly, while running, with your nose or mouth. Of course, with a low intensity load and in ordinary
of life, air enters the lungs through the sinuses, where it warms up, especially during colds, and is cleansed. But during a particularly intense run, when maximum oxygen consumption is required, you will not get anywhere and will breathe “with all the fibers of your soul” and this will happen in an autonomous mode independently of you.
Define the goal
Thus, we must be clearly aware of: what we want to achieve; how many times during the week to conduct training; what should be the intensity of the load (at the initial stage it is appropriate to talk only about jogging) perhaps we will dwell on this issue and analyze it in more detail.
Suppose you ran two kilometers (as a test) in 16 minutes, this is one hundred percent, then we plan the load so that it does not exceed 70-80 percent of the original test, in our case we conduct running work focusing on a time of 20-23 minutes. ten laps. When you feel that this load is feasible to you, you can increase the intensity of running or mileage.
Without violating the principle of gradual increase in loads and the regularity of training after two to three months, you will get a tangible result in terms of healing the body. It will improve: sleep, appetite, the activity of the cardiovascular and respiratory system, overall performance, as well as the activity of many other body functions, you will feel the strength of the muscles of your body and the greatness of your soul, of course, if you go along the path of harmonizing your soul with the body and nature. And if you manage to set up the process of your training in a positive way, in terms of creating positive affirmations and turn your eyes to the miraculous influence of the surrounding nature, you will receive an invaluable charge of vitality of the body and spirit.
It is possible to use the K. Cooper test (twelve-minute test run) and pay attention to the standards of the TRP complex, all this will help you compare your level of development with basic statistical standards with correction for gender and age parameters. And let everyone overtake you today on the treadmill of the stadium, a little patience and zeal, and tomorrow someone will envy you from the heart.