9 tips to run out of tired: How to improve your resistance?
The World Health Organization (OMS) Weekly recommends a minimum “Between Aerobic of moderate intensity of 150 and 300 minutes of physical activityOr at least between 75 and 150 minutes of physical activity of severe intensityOr to get noticeable health benefits, an equivalent combination of moderate and powerful intensity activities ”. Run This is one Aerobic exercises Is more popular.
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Of normal practice of Running This is an effective way to obtain Multiple benefits For health. Run Mainly contribute periodically to reducing Cardiovascular OB lunar, such as hypertension, type 2 diabetes and hyper cholesterolemia Spanish Heart Foundation (FEC).
But, specifically, Run This is an aerobic action, it contributes to “lAS Heart cavities The thickness of the muscle walls of Math”, Explains FEC.
Also, reveals FECWere, and,, and,, and,, and,.. Run “Improves the ability to fill with the blood of this organ, inhaling what is reaching through The peripheral venous system (Kavas veins, upper and bottom) these are into the right atrium and lung piri“.
Consequently, from these adaptations The heart Moreover “Each lady can pump more bloodOr “, ended FEC.
For this reason, to Run And take advantage of these Benefits For health, how is an important problem Exercise without tired. Well here we share the best tips. Sign them.
9 tips to run away from tired
9 tips to run away from tired
To to Run Without fatigue in a few minutes of the race starting, this is crucial Improve your resistance. Examining the following to execute them Strategies So you will run away quickly without tired:
1. Make good warm -up: Before implementing, prepare your muscles with heating exercises. It is advisable to reduce the risk of injuries and to prepare your body for an effort for a dynamic stretching or walk for a few minutes.
2. Put the steady rhythm: Do not start running too fast, it is advisable to increase the intensity regularly. Ideally, you can find a rhythm and you can hold it across the race.
3. Control your breath: Exercises deep inhale on the nose and inhale the rhythmic oral rhythm. Controlled breathing ensures that your muscles receive the necessary oxygen, which helps to reduce fatigue.
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4. Be hydrated: Drink enough water before starting the race. If the way is long, hydration on the go to prevent fatigue caused by dehydration.
5. Adopt a good career technique: Place the upright posture, relaxed shoulders and soft hands. Do not tense your body, as it can harm air circulation and increase energy costs.
6. Follow the training plan regularly: If you are a beginner, don’t be too disturbed to drive longer. Start with low sessions and gradually increase the time and distance. This will improve your resistance without leading to fatigue.
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7. An alternative between running and walking: If it is difficult to keep you at speed, mix career periods with walks. As your resistance grows, you can walk for longer without the need to walk.
8. Listen to your body: This is the basic. If you feel tired, reduce the rhythm or walk for a few minutes. You don’t have to reach fatigue in every session. Remember that the rest is also part of the process.
9. Return the post-carrier: After completing the race, do stretch exercises to relax the muscles and prevent the vision g. That is why you are suitable for recovery and pre -wounds.
This information does not replace the doctor’s diagnosis or prescription in any case. It is important to go to a specialist when symptoms occur in the case of illness and always self -united.
