Warm up before jogging - how to do it right?
Any sports training should start with training. Warm up before jogging or aerobics is a must in order to avoid injury while exercising. Thanks to her, the muscles are stretched and saturated with oxygen, the body comes in full readiness to load.
How to start a warm-up?
Exercises for warming usually start to work on the neck muscles. Not everyone realizes what a great role played by the neck during exercise. Following heated arms, torso and legs. We can say warm directed downward. The load at the time of preparation is minimal, but its use is quite palpable. Carefully watch your state: even if the warm-up before a run is causing your fatigue, possibly with intensive training is worth a little wait. Complete heating maximum intensity exercises - jumping, or push-ups. For each sport, and time of day can be different complexes, for example, the morning warm-up will be intense evening. In any case, preparation for employment should fill the body with energy, not to exhaust it, so kneaded moderately and with pleasure. What is the meaning of the warm-up?
Preparation of the body need to cope with a change in load. High-intensity exercise is perceived by the body as a serious work, so sharply it absolutely can not start. Sudden stress can lead to heart problems. That is why the safety of any exercise depends not only on how well you have learned the technique of movements, but also by training. A small warm-up before a run, especially for short distances, a significant effect on the result, and preparation before strength training does not damage the muscle. Neglect heating in any case can not be - the result can be very regrettable. So remember this simple rule: any exercise begins with a warm-up.
How to do?
If you are an instructor, he is sure to tell you what and how to perform. If you decide to work out by yourself, follow some tips. Usual warm-up before a run or athletics involves small and a fifteen-minute run stretching. Due to exercise the muscles will not accumulate lactate, resulting in rapid fatigue of the athlete. In addition, in the classroom in the body accelerates the metabolism, which helps to show better results during further training. If you have a serious run, you need to start preparing for the forty-five minutes before the start. Then you will be able to perfectly prepare and cardiovascular system and muscles to intense aerobic activity. At an easy pace run through a couple of kilometers, take a few accelerations, stretch out and finish the exercise for five minutes before running. During this period of the body does not have time to relax again, and the training will be successful. If you decide to participate in the marathon, training should be shorter - forces should leave for the race. Run two kilometers without sudden acceleration, just to prepare the muscles, without wasting valuable energy. So you save glycogen, which will help you during the marathon.