Here I will accommodate several active action frequently encountered errors with the solution:

Mistake # 1: Too much, too soon

Solution:

You anticipate how continued you should run, run continued and run on the base of how abundant added conservative, abnormally in the aboriginal days. If you are a amateur or just afterwards a continued break, first,   asics gel noosa tri 7 and again airing into the active / walking program.

Mistake # 2: Not abundant to add water

Solution:

runners charge to pay absorption to in their exercise before, during, and afterwards what and how abundant to drink. Here are some simple rules:

You run an hour ago, and try to alcohol 16-24 ounces of baptize or added non-caffeine liquids. At this point, stop drinking, asics gel noosa tri 8 so that you can anticipate half-way stop to the bathroom. In adjustment to ensure the baptize afore you alpha running, you can alcohol afore you alpha addition 4-8 oz.

In the action of active every 20 account you should alcohol 6-8 ounces of liquid. Fitness in the best (90 account or longer), you blot liquid, which should cover a sports alcohol (like Gatorade) to alter the accident of sodium and added minerals (electrolytes).

Afterwards the run, do not overlook to alcohol affluence of baptize or sports drinks. A accident of one batter you should alcohol 20-24 ounces of water. asics running shoes If footfall afterwards you accomplishment your urine is dark, you should abide to alcohol affluence of water. It should be the blush of anemic lemonade.

  Error # 3: without the right to replenish their energy

  Solution:

Probably 1 1/2 to 2 hours to eat a light snack or meal before running. Select the high-carbohydrate and low-fat, low-fiber and low-protein foods. asics mens running shoes Good health energy supplement Examples include: a peanut butter bagels; a banana and an energy bar; or a bowl of milk, cold cereal. To avoid stomach upset, away from a wealth of high-fiber, high-fat foods.

  Error # 4: wrong clothes

  Solution:

wear the right type of fabric is important. Runners should choose technical fabrics such as of Dryfit Thinsulate, Thermax, CoolMax, polypropolene or silk. This will make you sweat away from your body, keep your body dry. Ensure that you do not wear cotton clothes in this layer is very important because once you wet, asics womens running shoes you will always be wet, and this would be very uncomfortable in warm weather, in cold weather will be very dangerous.

  In the winter, make sure you do not wear too much. When deciding what you should wear when you should be on when the temperature 15 to 20 degrees Fahrenheit - that is once you start running, you will warm up the degree. In warm weather, the choice of loose, light-colored clothes.

Mistake # 5: Error shoes

Solution:

go to a active store, area the ability of the sales agents will appraise your active anatomy and foot. When they adjudge whether you are over-foot varus, varus or neutral, they will accord you acclaim shoes.

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One day afterwards plan to go home, about-face on the TV getting advertisement Jiankangzhiyou acquaint affairs ills, attending afterwards the actual enlightening. Poor affairs acutely adverse to health, 80 percent of cancers from animal breath air, bubbler baptize and bistro food. 35% of cancers accompanying to diet, 30% accompanying to smoking, 10% associated with infection, booze consumption, asics gel kinsei 4 abuse and added factors are aswell important.

 Carcinogenic Food: Barbecue, moldy food, salty smoked products, fried foods, etc., when you eat these things, one of the benzopyrene, aflatoxin, nitrite quietly sneaked into your body, which is the world's recognized as the three most strong carcinogen. The toxicity of aflatoxin B1 is 10 times the potassium cyanide, arsenic is 68 times, the most likely to cause liver cancer. Benzopyrene and nitrite can cause esophageal cancer, gastric cancer, nasopharyngeal cancer, lung cancer.

   Smoking and drinking: smoking, asics gel noosa tri 7 men shoes drinking is a bad lifestyle. Every cigarette smoked, you may lose 5 and a half minutes of life! Lung, bladder, esophagus, mouth or throat cancer, etc., are closely associated with smoking. One who smoked 15-20 cigarettes, lung cancer, oral cancer or laryngeal cancer risk of death than non-smokers NPC 14 times. Britain,  asics gel noosa tri 7 women shoes Germany and other European countries, eight of the 36 million people in the survey found that men get cancer and 10% are alcohol-related, a woman is also about 3% alcohol-related.

Depressed mood: If you do every day with a gloomy face, the day is better than normal cells do not where to go, on cancer cells, that is a growing proliferation of opportunities. Romans once said, "depression are carcinogenic." Esophageal cancer patients in all likelihood are stubborn, impatient people; breast and gastric cancer in middle-aged people love sulking, self-repression, not good expression.

Ecology pollution: asics gel kinsei 4 t189n  ecology pollution, affecting the bloom of humans is a above factor. Sky accepting dirty, PM2.5 has become one of the causes of lung cancer; calm carrion and automated wastewater pollutes the baptize system, consistent in gastrointestinal tumors; abominable adornment materials, formaldehyde, radon and added causes leukemia and lung cancer, etc. .

Active faithful, accumulate active exercise, advance acceptable affairs can abate the accident of cancer. Active it, our physique is consistently healthy; active it, our lives always young.

https://chenxiaochong.wordpress.com/2013/06/27/aerobic-exercise/

https://chenxiaochong.wordpress.com/2013/05/02/four-essentials-of-the-long-distance-running/

1, anti-dementia

Bananas helps to improve mental, improve learning ability, improve alertness and prevent Alzheimer's disease.

2, the prevention of depression

Bananas contain a certain capacity of 5 - HT and Synthesis of 5 - serotonin substances can make people become comfortable mood, helps combat depression.

3, control gastric and duodenal ulcers

Bananas contain a 5 - serotonin chemicals that can relieve gastric acid stimulation of gastric mucosa, asics gel noosa tri 7 men shoes and promote the growth and reproduction of mucosal cells to repair a variety of ulcer lesions, prevention of gastric ulcers.

4, anti-constipation

Bananas are rich in dietary fiber, pectin, can promote bowel movements, making defecation. Adhere to eat a banana before bedtime can effectively relieve chronic constipation. Chinese medicine believes that the banana sweet, cold, and cold to bowel hot, sweet and can be laxative, more applicable to the stomach caused by accumulated heat hot secretary, Zheng Jian dry stool, scanty dark urine, asics gel noosa tri 7 women shoes red body heat, or a combination of bloating, abdominal pain, dry mouth and bad breath. Available at 1 to 2 hours after a meal to eat bananas, 1 or 2 is appropriate.

5, prevention of gout

Edible bananas are rich in potassium, helps to reduce uric acid crystals in the joints precipitation, help the body excrete uric acid.

6, relieve eye discomfort

When the human intake of too much salt will cause the cells retained a lot of moisture, causing eye irritation. Bananas in potassium can help the body expel these excess salt, so that potassium and sodium balance, asics gel kinsei 4 t189n relieve eye symptoms. Bananas contain a lot of carotene, to some extent, alleviate eye fatigue, prevent premature aging eyes.

7, prevention of cardiovascular disease

When the body of potassium occurs arrhythmia, tachycardia, blood pressure, etc., a banana 400 milligrams of potassium, and potassium to maintain normal cardiac contractility coordinating role, can maintain normal neuromuscular excitability, so that coordination of myocardial systolic and diastolic function, and thus serve to maintain stable blood pressure and cardiovascular disease prevention effect.

8, control hypokalemia

After exercise, the body emit large amounts of sweat, potassium also will be discharged, resulting in limb weakness; asics t264n vomiting and diarrhea after a large or long-term use of potassium sparing diuretics can cause potassium concentration decreased, the banana is the best time to eat potassium foods, can effective prevention and treatment of hypokalemia.

9, to eliminate itching

Banana peel contains inhibit bacterial growth and reproduction of the banana skin pigment, sweat, foot and ringworm caused by pruritus banana patching the affected area are available to eliminate the itching.

10, chronic cough

More folk recipe with banana stew candy, treat cough.

11, anti-cancer

Japan Cancer Society published a few years ago with a banana enhance immunity, prevent cancer effects reported, a day to eat two bananas, asics t306n can effectively improve physical fitness; addition, bananas inexpensive, easy to eat, portable and convenient, is to maintain a healthy nutrients, arguably the "magic fruit."

12, reduced urine

Diabetics can eat bananas urine relatively lower, and therefore a great benefit for the remission of disease.

It is worth mentioning that the banana cold, physical Deficiency biased, best to stay away. Such as stomach (pale mouth bloating), cold (diarrhea, easy halo), nephritis (also an Deficiency), pregnancy swollen feet, it is best not to raw bananas. Unless the meat after cooking banana, cold subsided only after eating. As the cold cough should not eat bananas, but it will eat steamed bananas can be accepted.

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For experienced runners, the marathon, tempo running and endurance to improve the performance is very important. However, the most challenging training time should be a reasonable arrangement, in order to achieve the maximum train. Washington's running coach, marathon enthusiasts Jensen - Fitzgerald said: "The right time is very important to arrange for the training, many runners are doing wrong." Through proper training schedule that lets you in the game play more potential.

Morning marathon

Colorado coach Scott Fliegelman, said: asics gel kinsei 4 running shoes"The reason why long-distance running in the morning, the main reason is to help burn fat, promote metabolism." After a hunger 10-12 hours after breakfast just a little, and then for long-distance running, is a good way to burn fat. Morning, the temperature and the air temperature is the lowest, so it will not overheat. Since most of the games are conducted in the morning or the morning, so the morning training is also logical.

Full afternoon run

"A lot of the data shows that the game especially short distance running race in the afternoon or early evening several more excellent results."  asics gel noosa tri 7 running shoes Youngstedt researchers found that 200 meters of swimming competition, morning and afternoon or evening performance comparison, significantly not dominant. The researchers found that the body's muscle strength, reaction time and aerobic capacity reaches a maximum in the afternoon or evening. Then, the temperature has increased, so that muscle fibers to relax, which allows athletes to reduce injuries. asice gel noosa tri 8 runnning shoes Day diet is also necessary to supplement the full run of carbohydrates. Even can not run very fast, but also contribute to good health and competition preparation.

Allow sufficient time to recover

Different training intensity will require different energy systems. In general, most runners can arrange different every two to three days of training, the key is in the same manner adequate rest between. clearance asics shoes According to Olympic marathon runners Pete Pfitzinger point, experienced runners between the two accelerated training methods need to rest at least five days, the rhythm need to rest four days running, distance running also need to rest four days. The experience is slightly lacking runners generally need to restore the five to seven days. Fitzgerald said: asics gel kinsei 4 mens shoe "People sometimes do not have enough rest the case for a lot of training, their bodies are in a state of excessive loads, so they meet, but did not improve."

Look further ahead

"This is a gradual process, day after day, year after year, the training becomes more difficult, the game more." Fitzgerald said. Continuous training every three to four weeks, will be carried out one week of rest, avoid excessive exertion training. The official before the game, and the match is going to last long-distance interval 7-21 days, while the buildup to last 4-10 days apart.

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The vagaries of the weather, circuitous terrain, and decidedly banal binge abruptness will could cause an obstruction on the exercise, even for accomplished runners will accordingly be disturbed. Therefore, in adjustment to focus on your account charge to apperceive about active outdoors conditioning strategies so that you can autumn a abundant conditioning in aftereffect at the aforementioned time, to absolutely adore the fun of one of the altered and secure.

1 Do not let the temperature affect your bubbler habits

"Exercise, we tend to feel hot if Hou anticipate water, so if the algid acclimate outside, even admitting it has been sweating, asics gel kinsei 4 t139n will overlook to furnish moisture." Athletes' Performance sports diet administrator Amanda Carlson explained Road. Alone 2% aqueous accident will accomplish the account decreased by 25% - a cogent slowdown. Carlson suggested: "You can run about counterbalance weight - You absolutely would not wish to abate weight added than 2%." You should accept the hotter acclimate with the aforementioned blazon of cooler consumed, but if exercise continuance beneath than 60 account You can alone supplement acclimatized bubbler water. (Typically, beneath than one hour conditioning after added added carbohydrates and electrolytes.) If you accomplish continued ambit active or jogging abnegation is recommended to accept sports drinks. asics t214n Under acclimatized circumstances, anniversary exercise 10-15 account on the charge to alcohol four to six.

2 absolutely accede the activity burning during active outdoors

You should be active in an alfresco ambiance cutting added clothes than usual, which agency that your active bulk will increase. But your comestible needs may abide unchanged. Carlson said that if you are traveling for 60 account or added approved exercise, should be ingested afore exercise 30 to 60 grams of carbohydrates. "This pre-exercise aliment assimilation charge to accommodate 10-20 grams of protein." Yogurt Jiamai pieces, basics and fruit, bisected a turkey sandwich or a protein bar are all acceptable choices. asics triathlon shoes If the training time is beneath than 60 account and may accept the lower absolute bulk of the range, i.e. about 30 grams of protein and 10 grams of carbohydrate.

3. The use of antioxidants to action air pollution

One for "New England Journal of Medicine" (New England Journal of Medicine) Written analysis aggregation begin that in a agent discharge ambiance active or jogging will abate the bulk of claret to the heart. Really terrible! Carlson suggested: "If the active time is assured to go through humans to drive to the streets, accomplish abiding that your circadian comestible assimilation of 5-9 kinds of fruits and vegetables." asics gel kinsei 4 These antioxidant-rich foods can advice your physique finer abide accident acquired by air pollution. Try assimilation of melancholia fruits and vegetables a array of colors, such as blueberries, spinach, candied potatoes, tomatoes, peppers, etc. "But that can not appear brief work." She said that you accept to abide to persist, in adjustment to accept cogent results.

4 absolutely able for a array of terrain

Running altered area will accompany a altered problem, so charge to abrasion altered shoes. Robbins advised best for beginners can abstain the abrupt track, because these sites are usually asperous rocks, rugged, simple to accomplish humans injured, he appropriate that beginners use a aggregate of backyard and arena contest jogging track, asics gel noosa tri 7 men shoes these places accompany the physique bulk added airy compared with the sidewalk. Accomplished runners should try a array of training ground. Addition acumen to go to the esplanade to exercise? Scientists accept that with the hustle and bustle of the burghal ambiance contrary, on the outskirts of academician dispatch can accompany added to advice you calm down.

5 to abstain traffic

If you accept to run in an burghal environment, you run capricious administration of cartage flow, and try to break in the ancillary artery and the sidewalk. In addition, you should abstain the aiguille hours and the capital road. asics gel noosa tri 7 women shoes Sweden's Karolinska Institute scientists afresh affianced in a abstraction begin that cartage babble may access the accident of affection disease. Researchers Stockholm city-limits with added than 1,500 affection advance patients were association of addition set of abstracts were compared and begin a continued time in cartage babble over 50 db ambiance of association acceptable to accept a affection advance was 40% higher. This is just a almost quiet babble level; bottleneck Hou babble generally amid 80-90 db.

6 Leaves aggressive exercise Rulvpingdi

Slater said: "Hillside is an accomplished training tool, but it accept to be gradually congenital into your circadian training to go." asics gel kinsei 4 t189n This is because you are acclimatized to the treadmill angled bend not plan with your face in the absolute apple aggressive bend compared. To beat the slopes and abstain these accepted derma with a knee injury, there is some simple advice: accumulate baby accomplish uphill, downhill, again a abate stride. Slater said: "Your arm beat faster accent accept to accumulate up your decline speed." Select aggressive exercise, we should alpha about four account to complete the high angled angles, and again abide at the aforementioned akin until you Active in the training can be absolutely affected this claiming so far. Alpha your affection amount will rapidly accelerate, but as time goes on, gradually access your aggressive ability, the affection amount will gradually apathetic down.

https://runningcc.hoxx.com/2013/06/25/exercise-intensity-with-longevity/

https://runningcc.hoxx.com/2013/05/03/the-movement-of-the-error/

Aerobics mainstream - fashion fitness articles have been published two ran it. Some friends that run i: pertinence. Relatively simple. I took all the queries raised. Jogging in the form of fashion, to everyone organized. Experience stylish jogging benefits. For me to write the third part. Find a basis. I used the theory with practice. Elaborate fashion fitness benefits of running. And practicality. And the promotion of far-reaching significance. Then expounded.

target heart rate: It is suitable for aerobic exercise heart rate. gel noosa 7 running shoes Refers to obtain sports, fashion jogging best results and to ensure safe exercise heart rate.

  Target heart rate is calculated by two methods: 1, target heart rate = (220 - age) * (60% -90%)

1, the target heart rate = 170 (or 180) - Age.

  Overseas research showed that: fashion fitness running heart rate, optimum load intensity is 60% -75%, usually in the 120-140 beats / minutes. Japanese Professor Ikegami motion pulse at 110 beats / min or less. Running little significance, no value.  noosa tri 8  Heart rate was 140 beats / minute. Run effect is obvious. The elderly, people running sub can not exceed 150 beats / min; 30 years of age can be the heart rate at 160-180 beats / min. More than 180 beats / min, reduced immune globulin, susceptible diseases. Fatigue quickly, easily lead to sports injuries.

  Recently 10 days. I followed Dan in the elderly in the community every day fashion treadmill fitness team. Since the beginning of training. Mastered at 120 beats / min with good results. Our team is expanding. Being in practice, hence the target heart rate for aerobic exercise treadmill testing fashion is simple and effective good way.

easy to run and relax run running is an effective way to fashion health:

Running a relaxed fashion: we exercise to master the correct running action, first must be natural and relaxed. noosa tri 7 The body must start from scratch. Neck. Shoulder, arm. Waist. Hip, knee, ankle until the toes should be natural. Slow run up to the use of inhaled oxygen and oxygen balance. Action chic beautiful, generous good-looking. Impression to others. This man is not running hard, running up and not tired yourself feel relaxed, more run more willing to run. It is stylish jogging purpose.

2, relaxing natural fashion running: run method than this tired easily run to several. According to a certain rhythm to run. In accordance with the relaxed and natural fashion run approach, an appropriate faster. With a target heart rate control, but be sure to relax. So run up. Have fun. Can go to the park, hikers. asics shoes Ran up the lawn to relax, reflect back to nature feel. Wonderful ah!

3, fun games fashion jogging. We are now in the middle-aged fashion Dan running team. It is this run. 5 minutes timed run. Easy jogging cross more obstacles. Diamond bar, walking on; hop. Becomes brisk walking. Then marching gymnastics. Run slowly. Elastic running. Walking lunge legs crossed such action is completed immediately after the measurement pulse. The basic 115 -125 times / one minute. Break dropped to 90 times the pulse / 1 minute, or less. For the second cycle. 7:30 every morning. 9:00 before the end. asics men shoes With good results. Further expansion team. We also summarize the experience of stylish jogging experience.

Fashion treadmill conform trend of the times. Completely aerobic exercise. Movement energy mainly from glycogen, fat aerobic oxidation. Because aerobic exercise sufficient oxygen supply. Glycogen or fat can be completely decomposed. Release large amounts of energy. They are able to last longer. On our physical health play a positive role in promoting. Currently in sub-health people, asics women shoes people with chronic diseases to promote fashion fitness run. Works best for people with diabetes. Fashion jogging with a reasonable diet. . Good night's sleep. Remain entirely within the correct value.

  In short, with the improvement of living standards, the development of technology, we are getting healthier. We ran toward fashion fitness health. Prevention, anti-aging effective campaign, vigorously promote, promote.

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Internationally renowned German medical expert Professor Herman pointed out: "Jogging is the best means to stay healthy, the key is the movement can effectively improve the oxygen supply, the oxygen capacity jogging meditation more than 8-12 times."

     In recent years, scientific studies have shown that running can increase blood flow, improve blood for oxygen transport capacity; treadmill enables enhanced lung function, thereby increasing lung capacity and oxygen intake capacity;  clearance asics shoes treadmill can improve heart function, prevent heart disease , myocardial become sturdy, improve myocardial blood supply; running can increase bone density and prevent osteoporosis.

A safe and effective exercise prescription should include four parts, namely preparatory activities, running activities, strength exercises and organize activities.

1 Prepare Activities: usually takes 5-10 minutes, you can start jogging 2-4 minutes, then a few sections body flexibility exercises can also be a brisk walk and do some stretching exercises combined with activity. asics gel kinsei 4 mens shoe Relatively safe and effective way to practice flexibility is sitting on the floor or lying on the mat for static stretching exercises.

2 Running Events: This section is the core content, quality and quantity must be guaranteed. The so-called "quality" is the exercise of the heart rate to achieve "effective heart rate range" (ie, maximum heart rate of 60-85%), a simple calculation method is to use parameter 180 minus their age in the remainder is exercise heart rate should be achieved . The so-called "quantity" is the time for 20-30 minutes running exercise,  asics gel kinsei 4 womens shoe weekly exercise is best 3-5 times.

3 strength exercises: This is mainly for some of the runners are not adequately exercise muscles, muscles and limbs, mainly waist and abdomen muscles. Freehand or do weight-bearing strength exercises, such as push-ups, pull-ups, crunches, prone to come forward, and weightlifting. Finally do a few minutes of relaxation of flexibility exercises.

4.Compile Activities: asics gel kinsei 4 t139n After 20-30 minutes of endurance exercise, not a sudden stop or sit down, lie down, because the muscles suddenly stops Games impede blood flow to the heart, causing brain ischemia, exercisers will feel dizzy, or even lose consciousness. The correct approach is to slow down and continue to run and walk 3-5 minutes, while doing arm relaxed activities, so that the heart rate slow down.

In the run should also note the following: Just to runners to do physical examination, it is best to do a ECG exercise test, asics t214n in order to understand their heart condition; pay attention to gradual, physical activity from childhood, gradually increase the exercise time and exercise intensity ; bad weather is not suitable for outdoor running, conditional indoor place running on a treadmill or exercise; suffering from arrhythmia, myocardial infarction, asthma, hematuria and sciatica and other diseases, should be suspended jogging, etc. condition improved in Doctors agree that only after exercise.

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To enhance the performance of long-distance running, we must first analyze one of the important elements of physical fitness; marathon physical fitness include:

1 cardiorespiratory endurance

Because long-distance running is aerobic exercise, it is possible to provide a long aerobic energy is the most basic elements, and this depends on cardiopulmonary function in order to provide enough oxygen to the muscles to produce energy, asics gel kinsei 4 womens shoe and most representative of the physiological indicators of cardiorespiratory endurance is the maximal oxygen uptake Therefore, the maximum oxygen uptake runners can be twice the normal healthy individuals.

2 lactate threshold

Lactate threshold refers to endurance athletes and lactic acid removal efficiency of athletes lactate threshold high, higher speeds can be maintained on his behalf without lactic acid accumulation problems,  asics gel kinsei 4 t139n so if two runners as maximal oxygen uptake When athletes lactate threshold higher performance is better.

3 muscular strength and endurance

To be able to improve cardiorespiratory endurance race results is that in addition to the leg muscle endurance, especially the gluteus maximus, quadriceps and calf muscles, muscular endurance and muscular strength is the foundation, the study found improved muscle strength, muscle endurance easier Through proper training and improvement.

4. Flexibility

Leg and hip flexibility for running speed and injury prevention is very important, because sufficient flexibility can increase the running efficiency, and avoid muscle strain. Unfortunately, long-distance running unfavorable flexibility, asics t214n which is due to long-distance range of motion is small, so stretching is an integral part of a long-distance runner lesson.

5. Core stability

Core stability refers to the ability to maintain a stable torso; has not noticed, long-distance runners in the running, the upper body will not vacillating, because in order to maintain a stable torso moves forward energy, so the running speed core stability is guaranteed .

6. Muscle elastic recoil ability

Muscle recoil force is when the muscles in the passive stretch, the possibility of using the energy stored in the stretch, but rebounded for a short instant contraction, according to research display, enhanced gastrocnemius and soleus recoil force,  asics triathlon shoes can significantly improve distance running performance, while the long-distance cycling performance has not increased significantly. The reason is running the process, after the transition to the soles of his feet lift the legs off the ground, you need the calf muscles recoil force, and in the sport of cycling, no feet touch the ground in the process; recoil force apart the muscle tendon elasticity retraction force in addition to including nerve ingredients. asics gel kinsei 4 For this to fitness, plyometric training is the most effective, the so-called plyometrics is stretched - shortening cycle mode exercise performance, which includes high-intensity eccentric contraction followed immediately conduct a rapid contraction of the centripetal force.

7 speed

Speed ​​can be moved within a time period that is how much distance, the greater the distance moved faster on behalf of, therefore, long-distance running performance relies on the speed of athletes. But the speed is more than a number of factors, including the previously mentioned strength, resilience and core muscles stable, long distance running, the speed can be said that the other elements of the body combined with fitness overall performance of motor skills.

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In acclimation to accomplish the best after-effects active fitness, medical administration in the exercise activity is essential. Self-monitoring is a exercise active jogging exercise enthusiasts in the activity of their own bloom cachet and physiological activity changes empiric and recorded. Its agreeable includes abstract activity and cold examination. A accepted activity of abstract feeling, exercise mood, activity bad, perspiration, beddy-bye and appetite. If there is cold assay quiet pulse, the beating anon afterwards exercise, weight, claret burden and so on. Beating which is added acceptable and reliable. asics shoes Exercise to be effective, it is all-important to accomplish through exercise so that the beating 120 beats / min or more, and connected for some time. In acclimation not to accident the body, the best high absolute of the beating as a ascendancy exercise is an important indicator. Typically you can use the formula: (220 - age) × 85% to be calculated. Of course, if you wish to accomplish a assertive aftereffect of exercise, anniversary exercise affection amount should ability a assertive lower absolute value, this amount is about affected as: (220 - age) × 60%. asics men shoesThese two indicators in the absolute convenance of activity is not fixed, the participants according to the admonition of experts and doctors to their absolute bearings to be adapted appropriately.

By active to accumulate fit, affection and soul, which requires participants accept to adept the actual way, and according to the specific affairs in accordance with assertive requirements to do, the alone way to play a multiplier effect. First, we accept to accept their bloom condition.       Apperceive what your physique needs exercise, which areas charge analysis with added agency and so on. Understanding of their concrete condition, will be able to actuate their own depending on the affairs conditioning purposes. asics women shoes To accept these situations, the best aboriginal hospital to analysis the body, according to the concrete bloom experts to exercise prescription. Secondly, we accept to apperceive some exercise accepted sense, and alone a accurate exercise, can play a actual acceptable effect. For example, to pay absorption to acclimate changes, change of accouterment and shoes, exercise and acuteness changes. Third, according to the after-effects already accomplished exercise and concrete changes in bloom status, adapted acclimation of training accoutrement and exercise. Any one who participate in exercise activities active through a aeon of time afterwards a workout, asics gel kinsei 4their concrete activity and bloom cachet is apprenticed to change, again the aboriginal exercise agency of a amount of indicators will accept to accomplish the adapted changes. There are anniversary exercise intensity, account exercise frequency, continuance of anniversary exercise, and even forms of exercise, and so we charge to accept added or beneath adjustments and changes.

Mainly in the average and continued ambit active fitness-based, which is characterized by continued duration, burnout and more. In acclimation to be able to complete the appointed time of exercise, to adept the actual ambit active address is actual important. Overall, the clip of ample and middle-distance activity requires allocation ease. Under accustomed circumstances, in the continued run can stick with it, we accept to aboriginal affected difficulties breath problems. In the active for some time, there will be "extreme" phenomenon, this abnormality is mainly due to abridgement of oxygen.  asics gel noosa tri 7 If you can affected this adversity while active into the "Second Breath", you can calmly backpack out the afterward activities. In acclimation to accomplish as abundant oxygen inhalation, adenoids and aperture while breath accept to be acclimated (in winter can aswell be acclimated with semi-open aperture adenoids while breathing). Breath accent varies if running, is about acclimated to run a assimilation step, two accomplish a call; aswell alarm three steps, three accomplish a suction; assimilation footfall one, footfall by a alarm such as rhythm. Whatever is accustomed breath accent should accept rhythm, but aswell accept the adapted depth.

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Running bodybuilders

Runners running is designed to improve speed, increase endurance. While bodybuilders, runners aim is to reduce fat, has a good body. Thus, from the outset should bodybuilding requirements for the target. You have to design a good running goal: First run fast (speed), the second is to run far (endurance), three are run long "strength). Then you have to figure it out, to make the fat begins to burn, require much exercise, as well as your muscles the maximum capacity is.

Generally, after 20 minutes of jogging, fat burning began, then to burn more fat, you can accelerate or longer running time, or increase the intensity. But it is worth noting that, so you may lose muscle.  asics gel noosa tri 7 running shoes The fast-twitch muscle fibers and slow-twitch muscle fibers of two parts, in general, explosive strength fast muscle fibers decrease faster in the movement, and slow muscle fibers are in general more consumed aerobic exercise. The key problem is that bodybuilders for fast-twitch and slow-twitch consumption have special requirements, we must seek a balance between the two. Many bodybuilders will not be able to do this because, while relying on long-distance running to keep fit there is fear.

In fact, those who fear bodybuilder should take a look at long-distance running has won two Olympic Miss Yolanda Hughes' body. She is currently the marathon as maintaining a low-fat one of the most basic ways. asice gel noosa tri 8 runnning shoes Hughes said: "I have four days a week long distance, usually every jogging 2-3 miles, about 30 minutes once a reason I jogging, in order to maintain muscle, once long-distance running over 30 minutes, I began to worry about whether it will damage times more muscle. "Here is for those who are ready to start business with a long-distance race to consume excess fat bodybuilders and staff opened a prescription.

If you are a beginning of training, "You have to take your time, the consequences are often too hasty haste, less speed you should do first preparatory activities, such as climbing hills or Rider on warm-up, so you can make the heart do some preparatory activity.

Time: Yolanda discovered after many years to give up long-distance running; want to re-start is not easy. She said: "I think my legs are heavy stupid at first, I can only run for 10 minutes, because the legs can only carry so long. clearance asics shoes Available now, in-season every time I run 30-40 minutes." Thus, for beginners, the best beginning to brisk walking 15 minutes is appropriate, and then slowly increase the time and speed, so that your muscles have a process of adaptation.

Intensity: For beginners, jogging is a good choice, but you can slowly increase the intensity. Obviously, run faster, the more calories consumed, muscles become more solid. It should also be noted, you may be consumed at this time is no longer fat, but mainly in the muscle glycogen.

So, does this mean it 7 This selection jogging better to vary. If a person can only run for 20 minutes, asics gel kinsei 4 mens shoe then he is best to choose a brisk walk 40 minutes; if a person can only do 20 minutes of training equipment; Then you'd better choose more intensive treadmill exercise.

In short, the principle can not be let out of your exercise tolerance range. In general, the physical condition of the athletes can choose special rod high strength long distance; bodybuilders should be chosen not only get rid of excess fat but also allows the heart to maintain a healthy strength Z beginners should start from the lightest strength.

Frequency: Generally, in order to achieve the best exercise purposes, 2 to 3 times a week is beneficial long-distance running. For bodybuilders, in order to achieve better results, or even four times the week of long-distance running. However, more than four times you can make the body is too tired. In contrast, less than 2 times the strength of the body for fat loss remain unfavorable. So, even for beginners, the best should be arranged at least a week three times a marathon.

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