Running health and fitness | p90x dvd

Running a long history, wide mass, the value of exercise fitness. Thousand years ago the ancient Greek rock carved the words: ?If you want strong, running! If you want to fit, running it if you want smart, running it today, running has become millions of people at home and abroad to participate in the exercise of the masses, in popularity, be seen as the best way to fitness, ?the most perfect exercise leading to more than?p90x dvd?fitness.

The role of running: Running can protect the heart, the heart of human aging vital organs, normal function of the heart has a direct impact on other internal organs function. Medicine, maintain a healthy necessary to maintain cardiac function. Middle-aged easy to ischemic heart disease, may cause myocardial ischemia due to coronary artery blockage, causing angina to myocardial infarction. Treadmill exercise allows coronary artery to maintain good blood circulation, long-term running coronary artery will not train a person?s age and narrowing ensure that there is enough blood that feeds the heart, which can prevent heart disease, maintain good cardiac function. Running is a whole body movement can speed up the whole body blood circulation, adjust systemic blood distribution to eliminate the congestion phenomenon. Lower limb movement, promoting the body to move forward at the same time, forcefully driven venous return to the heart, to reduce the lower extremity veins and pelvic congestion, and the prevention of venous thrombosis. Running can adjust the excitation and inhibition in the cerebral cortex, useful to improve the function of the nervous system, eliminate mental fatigue and the prevention of neurasthenia. Running can also regulate the body?s internal balance, regulating emotions, keep up your spirits, improve the material metabolism, promote metabolism, reduce blood lipid levels, cholesterol levels, control of body weight, an excellent way to lose weight. Often practice long-distance running is a deeper experience of fitness cardiac function.

Running fitness:

(1), slow relaxation run: that is, without any effort of jogging. Generally feel relaxed and comfortable while jogging, fatigue, heart rate control at about 110-130 beats per minute, breathing naturally, a slight asthma. Action has no requirements. General practice 2-3 times a week, each practice about 20 minutes. Adhere to regular exercise on the respiratory system, cardiovascular system, such as the obvious fitness benefits.

(2), the speed of running methods: will efforts, speed, ran into the method of 5 meters per second, or heart rate at 140-150 beats / min. This fitness running method is more popular, moderate-intensity exercises, has been recognized at home and abroad. This method significantly enhanced cardiac function, visceral balance. But the exercises should prepare for activities, relaxation activities, practice was obvious fatigue, it is necessary to stop running, do some relaxation exercises. Exercise 1-2 times a week, every time I got to fatigue so far.

(3), fast runners methods: the larger will of the efforts, the faster the speed of forward ran to the method of exercise heart rate is generally the highest level in the body ,170-180 beats / min. This run method of exercise intensity short duration, usually a few seconds, but you can repeat the exercise. Exercise 1-2 times a week, each repeated 3-6 times. The exercise cycle should be gradual to prepare activities and to relax organize activities to prevent fatigue. This method to improve the human anaerobic endurance, muscle function, and cardiac function have a role. Chronic diseases of internal organs, cardiovascular, liver, kidney particularly can not exercise. Prevent serious illness occurred.

(4), varied pace footwork: speed combination, the combination of alternating walking and running exercise method. This running method is suitable for mid-and late middle-aged, exercise changes in practice can be based on individual activity levels, control of practice time and running speed. In general, the better constitution of middle-aged, can gallop and jog alternately, poor physical fitness of middle-aged, jogging and walking alternately practice, practice time control fatigue significantly when the end of practice, do some relaxation activities, and step by step to improve the practice requirements.

(5), regular jogging law; is limited to a certain time, the moving distance running, or limited to a certain distance, to shorten the running time of practice methods. Known timing run is 12 minutes to run, six minutes to run, used to evaluate the effect of self-exercise, and physical level of functioning. Regular timed running exercises can help self-understanding of physical conditions, such as difficult to run down the pole of the fatigue phenomenon, exercise should gradually slow down the running speed, or even stop the practice, to prevent the onset of the phenomenon, and do relaxing activities.

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