The function of Training
To people who would like to participate in running exercise, the most important thing is do it gradually, exercise in proper way. Besides, self-control is significant. Our willingness of running will reduce, so we should know the difference of cannot run and don’t like to run. If you are sick, you should never run certainly, but under other conditions you should conquer your laziness and stick to run.
Early in the exercise, the running speed to the uncomfortable feeling the least, finish the distance to struggling with it is appropriate. Lower limb muscle pain can occur after the race, this is a normal reaction to adhere to exercise a few days after this phenomenon disappears. In order to determine the levels of exercise levels, and participate in the treadmill exercise three to four months after some tests, the starting point for calculating rank is the test of 12 minutes to finish the distance.
In the 30-39 age group, 12 minutes to finish the distance of less than 1.5-1.8 km, indicating the poor level of exercise; those can reach 1.8-2.6 km, indicating the level of exercise for good; if more than 2.6 kms, can reach the excellent level of exercise. In the 40-47 age group, the poor level of exercise in every 12 minutes to finish the distance of 1.6 kilometers or less; the good for 1.7-2.4 km; outstanding for more than 2.5 km. More than 50 years old, poor, good and outstanding in every 12 minutes to finish the distance are less than 1.5 kilometers, within 1.6-2.4 km and 2.5 km.
Do not fantasy in the short term to achieve the desired results, only regular exercise will improve the level of exercise. If one week you only run once, run long distance again many not benefit. Since you do not run in the other six days, the good of the running has been worked out by the body issues, therefore we must run three times a week at least. People who lack of usual exercise, determined to start regular exercise, often excessive movement, this will lead to undesirable consequences.
Physical exercise should be gradual, every day the exercise the following items
should be recorded in his diary. The nature, content, sustained exercise date and time required for each exercise. Before training, during exercise and after exercise self-feeling. the condition of your stomach and sleeping. Have or do not have desire to exercise. The pulse condition. You can assay the size of the movement and make essential revision based on the records. Usually speaking, 5minutes later the stroke of the pulse have to be in 120bmp, the stroke of the pulse should be not excess 100bmp,or the size of movement have to be decreased.To achieve top running effect, we ought to improve running skills gradually, the Nike Free Run 3 Mens running shoes or Nike Free 3.0 Mens sneakers may help you a lot.
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