Important guidelines for beginner sports
Exercise that is done correctly and regularly can be the sport that produces the most calories burned, not to mention the fact that it's cheap and easy to do anywhere. However, you must know a number of things about preparation, racing techniques, and some other important tips.
Even though it is considered the easiest sport, running still requires special techniques and tips, which provide the benefits of optimal running and reduce the risk of injury. Sometimes, the appearance of excessive fatigue after a sports race is not caused by the intensity of the race that exceeds capacity, but by racing techniques or improper preparation.
Next, what are the factors that need to be considered for running to be a useful and enjoyable activity?
Preparation: shoes, clothing, and heating
Prepare the ideal fitness and support equipment before running. Among these are by:
Eat before exercising
About 1 hour before starting to exercise, it is advisable to eat foods or drinks that contain carbohydrates, for example. This is important, especially if your running distance is more than 6 km. .
warm
To reduce the risk of injury, warm up for at least five minutes on foot, walk on location or walk up and down stairs.
Wear sports shoes
You can start running in a residential area, around a park or on a treadmill. As a beginner, running for 5 to 10 minutes will be a goal of the right duration to be achieved. Don't forget to wear comfortable shoes, suitable for running and adjusted to foot size.
Wear sports clothes
Wear comfortable sports clothes. For women, you can use a special bra because you don't need to buy special sports clothing. Short or long pants and a shirt that isn't too big or too narrow can be a comfortable choice.
Proper preparation will minimize the risk of injury and make you physically more ready to run.
Running technique: Combine running and walking
Find common postures that are not found. In the beginning, it's natural that the body is always stiff, but after getting used to it, the body will naturally adjust. Everyone's body characteristics and habits are different, so it's best to find his own style.
Olympic runners recommend that novice runners rest 5 to 10 seconds per minute. According to him, walking on the edge of running can be a good cross-training. As running becomes more common, muscles and joints become stronger, running / running ratios can become increasingly rare.
If this is done regularly, within six months, you might be able to travel long distances. The combination of running and walking can also help prevent fatigue and injury and make you relax in the race.
In other running techniques, it is recommended to run for 15 seconds and walk for 45 seconds, which is repeated for 30 minutes. Once you get used to the race, you will reduce running time and increase the duration of the race from time to time.
Other important tips
There are other things that are often considered not important, but which can determine the consistency of execution. The following can help you get started:
If practiced regularly, running can reduce the risk of obesity and chronic diseases such as type 2 diabetes, stroke, and heart disease. Women can also run during periods such as pregnancy, pre-menstruation, until menopause, provided that the intensity of the race is adjusted to their condition. However, before exercising, you should consult a doctor if you have just recovered from a certain injury or illness.
Even though it is considered the easiest sport, running still requires special techniques and tips, which provide the benefits of optimal running and reduce the risk of injury. Sometimes, the appearance of excessive fatigue after a sports race is not caused by the intensity of the race that exceeds capacity, but by racing techniques or improper preparation.
Next, what are the factors that need to be considered for running to be a useful and enjoyable activity?
Preparation: shoes, clothing, and heating
Prepare the ideal fitness and support equipment before running. Among these are by:
Eat before exercising
About 1 hour before starting to exercise, it is advisable to eat foods or drinks that contain carbohydrates, for example. This is important, especially if your running distance is more than 6 km. .
warm
To reduce the risk of injury, warm up for at least five minutes on foot, walk on location or walk up and down stairs.
Wear sports shoes
You can start running in a residential area, around a park or on a treadmill. As a beginner, running for 5 to 10 minutes will be a goal of the right duration to be achieved. Don't forget to wear comfortable shoes, suitable for running and adjusted to foot size.
Wear sports clothes
Wear comfortable sports clothes. For women, you can use a special bra because you don't need to buy special sports clothing. Short or long pants and a shirt that isn't too big or too narrow can be a comfortable choice.
Proper preparation will minimize the risk of injury and make you physically more ready to run.
Running technique: Combine running and walking
Find common postures that are not found. In the beginning, it's natural that the body is always stiff, but after getting used to it, the body will naturally adjust. Everyone's body characteristics and habits are different, so it's best to find his own style.
- Start by walking
- From short distances and duration
- Walk in the right position
- Reduce pressure
- Concentrate on your weight
- Breathe properly
Olympic runners recommend that novice runners rest 5 to 10 seconds per minute. According to him, walking on the edge of running can be a good cross-training. As running becomes more common, muscles and joints become stronger, running / running ratios can become increasingly rare.
If this is done regularly, within six months, you might be able to travel long distances. The combination of running and walking can also help prevent fatigue and injury and make you relax in the race.
In other running techniques, it is recommended to run for 15 seconds and walk for 45 seconds, which is repeated for 30 minutes. Once you get used to the race, you will reduce running time and increase the duration of the race from time to time.
Other important tips
There are other things that are often considered not important, but which can determine the consistency of execution. The following can help you get started:
- Take notes
- Join the community
- Sufficient fluid requirements
- Determine the target
- Adjust meal time
- Listen to music
- Run slowly at the start
- Find a new route
- cold
If practiced regularly, running can reduce the risk of obesity and chronic diseases such as type 2 diabetes, stroke, and heart disease. Women can also run during periods such as pregnancy, pre-menstruation, until menopause, provided that the intensity of the race is adjusted to their condition. However, before exercising, you should consult a doctor if you have just recovered from a certain injury or illness.
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