The principle of ran fitness
Always join the person of gymnastical ran, should notice to insist to often be mixed successive, should notice to control carry momentum particularly. In addition, must learn " ego to control ” , attach most importance to at this o'clock especially should. Because sometimes the desire of ran can disappear suddenly, this cannot run " with respect to need ” or " do not want to run ” tries to distinguish. Of course, if sick when do not want ran absolutely, and should overcome " laziness ” below other condition, insist to take exercise.
Exercising initial stage, the speed of ran is limit with doing not have sick feeling, the distance that runs feels advisable with what did not take pain to. The possibility after ran arises now limb muscle to ache, this is normal reaction, this kind of phenomenon after insisting to take exercise a few days can disappear.
Exercise horizontal order and degree to decide his, attend ran to take exercise 3 can have a few test to 4 lunar hind, the distance that runs with 12 minutes when exam is the start of computational grade.
30-39 year old the person of age group, kilometers of 12 minutes of 1.5-1.8 of distance short of that run, the specification exercises a level poorer; If can achieve 1.8-2.6 kilometer, the specification exercises a level to be good; If can exceed 2.6 kilometers, achieve namely outstanding exercise a level.
40-47 year old the person of age group, exercise a level relatively the distance that the person that differ runs 12 minutes every is 1.6 kilometers less than; Good person for 1.7-2.4 kilometer; Outstanding person for 2.5 kilometers above.
50 years old of above are poorer, good and outstanding person every 12 minutes of distances that run are kilometer of 1.5 kilometers less than, 1.6-2.4 and 2.5 kilometers above respectively.
Do not want an illusion to be in short-term inside obtain ideal result, often exercise ability to be able to rise only exercise a level. If a week runs only, the distance that run grows to also do not have how many benefit again. Because be in 6 days when break run, the profit that body organization already brought ran is used up completely. Accordingly, the ran inside a week is not gotten little at 3. Lack the person that take exercise usually, once be determined to begin regular after taking exercise, often move excessive, such meetings cause undesirable consequence. Go up in physical training ought to successive, should be in everyday in the diary under the record all:
1, the property that take exercise, content, persistent date and the time that exercise place to use every time;
2, before taking exercise, when taking exercise, mix the find oneself after taking exercise;
3, appetite and Morpheus state;
4, have without continue to attend the desire that take exercise;
5, pulse is jumpy circumstance.
The size that divides amount of separate out motion not hard according to afore-mentioned records undertakes in time be adjustmented necessarily to taking exercise. Generally speaking, ran the pulse after 5 minutes is jumpy should not exceed 120 times / cent, ran the pulse after 10 minutes is jumpy should not exceed 100 times / cent. If arteries and veins has been led fast, must reduce carry momentum.
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