Treadmill exercise prescription
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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