Spring is coming and then summer. Get in shape before the time for short skirts and flexing your muscles comes.
February is only 28 days long, followed by March and with it longer and warmer days. Start exercising regularly now so you can show up without shame in short shorts during the vacations.
Here are three types of physical activities that you don’t have to do in a gym or fitness centre. All you need to perform these types of sports are good intentions and the nearest bike path.
Jogging – an activity that anyone can do. Regardless of age, gender, body type, fitness or motor coordination.
The most important thing is to start slowly, remembering about common sense. Training gives the body many benefits, strengthens the cardiovascular system, improves the respiratory system, while increasing lung capacity and lowering blood pressure. It improves physical fitness, and most importantly, reduces body fat by burning calories (and it burns a lot of them).
It is an excellent complement to programs aimed at weight loss.
Jogging is one of the simplest forms of training. When we want this activity to help us burn body fat, it is important that we run in the morning. We can run alone or with friends, in the park, on bicycle paths or in the forest. Remember, however, that hard surfaces such as sidewalk or the street have a negative effect on our joints, putting too much strain on them. It is best to run on forest paths or in the open air on soft grass.
We should start running slowly, gradually increasing the distance and not forgetting about the rest. Initially the training time should not exceed 30 minutes. This will prevent painful injuries. Remember to provide yourself with mineral water (preferably still).
Before the run itself it is worth doing a 10-minute warm-up consisting of stretching the leg muscles. During the run, our posture must be upright and our arms must be relaxed; we should breathe rhythmically, never holding our breath. Our shoes should be suitable for running, you can buy shoes designed for this purpose in stores.
The best training plan is to combine walking and running. After a week, decrease the walking time and increase the running time. Gradually increase the running time until you are able to cover the designated distance while running the entire time. It is best to spend 4 days a week on jogging.
Nordic Walking is walking with specially designed poles. It is a natural physical activity involving lower limbs, shoulder girdle and arms. It is a very young sport, but already has a lot of supporters.
All you need to practice it is suitable for the weather conditions, sports shoes, two sticks and a bit of time to walk on any terrain (mountain trail, path in the park, beach, etc.). This sport can be practiced by almost anyone.
Nordic walking originated in Scandinavian countries. Currently, it has gained popularity in Germany, Switzerland and Austria. In Poland, it is less popular, but the fashion for Nordic walking is a matter of time.
Regular walks with poles are not only relaxing, but they also firm the body, strengthen muscles and generally improve physical condition. An extra “pair of legs” is extremely helpful in physical activity for elderly people suffering from stiff joints.
The advantages of Nordic Walking:
we strengthen the muscles of the legs, shoulder girdle and arms;
we prevent stiffness of joints;
walking with poles burn more calories than walking or even running (400 kcal/hour);
the poles allow us to walk more dynamically in the mountains (we feel safer);
we increase the endurance of the muscles involved in the training;
definitely reduces stress on tibias, knees, hips and back;
Recreational running promotes great physical condition, relieves stress, allows close contact with nature and, most importantly, increases the level of serotonin (happiness hormone) in the blood.
You should always be prepared for this form of activity – your muscles, joints and ligaments need to be more stretched. Year-round physical activity is best. This can be the offer of fitness clubs, or other forms of activity (swimming pool, rollerblading, cycling). The point is that the body should be seasoned, properly tempered for running.
The organism of every person has a coded need for movement and its intensity. Motor deficits resulting from the lack of specific exercise can result in poor cardiovascular, respiratory, and muscular performance. The most common symptom of motor passivity is muscle relaxation and left ventricular myocardial weakness. Sports medicine physicians and experts in the field of exercise and performance testing are of the opinion that the main cause of heart attack is the lack of an adequate amount of exercise in relation to the needs of the body.
However, before you start jogging, you should pay attention to several technical issues, already related to the running itself. First of all, try to look for places away from streets and asphalts. Run on grassy, shock-absorbing surfaces, preferably in parks or stadiums.
How to run correctly?
The correct running technique allows you to manage the body’s energy resources economically.
Body posture. Running will be more efficient if you maintain a vertical body posture, perpendicular to the ground.
You can think of this with the example of a theater puppet, moved by ropes. Any deviation from the horizontal will increase the effort required to overcome the force of gravity
The head, trunk, hips, knees and ankle joints should move forward as one unit. The recommended position allows efficient use of lung capacity. This is very important for the runner, who should breathe rhythmically and deeply, providing the body with the necessary amount of oxygen. The work of the arms and legs is also extremely important.
Correct work of arms and legs.
Arm work – during the run the arms should be freely bent and move in the sagittal plane close to the body, in coordination with the movements of the legs. The essential work should be done by the forearms and shoulders. The hands and fingers should be relaxed and the thumb connected to the fingers.
Footwork – Leg and shin muscles play a huge role in footwork, but also footwork. When running, we should land on the whole foot to cushion the impact. The landing should be as short as possible.
Equally important as the running technique are supplementary exercises, i.e. stretching, strengthening and special exercises shaping the efficiency and capacity of the calves, thighs, buttocks and the sacral part of the trunk. If the strength of these muscles increases without proper stretching exercises, the end attachments of these muscles shorten. They become less efficient and work in a smaller range of motion.
Regular and proper use of stretching exercises contributes greatly to avoiding muscle fatigue. It also reduces the risk of injury.
Stretching exercises should cover the muscles most involved in running: