One of the most affordable and effective ways to combat the effects of sedentary lifestyle on health, but also a great way to lose weight is running. And because sunny days approaching and many of us plan to go out for a run, we suggest a running program for beginners, which you will certainly not abandon after a few days.
Running program for beginners
Do not push your body!
For starters, enthusiasm is high, you probably will get rid imagine running overnight unsightly fat on the abdomen and hips. But not even a breeze as you’d expect. And if you address the strategy that makes many to quit as a few days, namely to push your body first, subjecting him strenuous physical exercise which is not used, it is very possible not only hurt yourself, but and quit running after only 1-2 attempts. Running for Beginners program proposed by us is conducted by Jenny Hadfield, co-author of bestseller “Marathoning for mortals”.
Facts, not words, so get to work!
Week 1:
Heating 3 minutes
Alergare 2 minutes, walk 2 minutes (repeat sequence 7 times) -> 28 minutes
3 minutes of walk casually stretching exercises or light movements.
Week 2:
Heating 3 minutes
Alergare 3 minutes, walk 1 minutes (repeat sequence 7 times) -> 28 minutes
3 minutes stretching exercises / flexibility, easy walk.
Week 3:
Heating 3 minutes
Running four minutes, 1 minute of brisk walking (repeat the sequence 6 times) -> 30 min
3 minutes stretching exercises, light movements;
Week 4:
Heating 3 minutes
Running 5 minutes, walk 30 seconds (repeat the sequence 6 times) -> 33 minutes
3 minute of light movements
As you can see, it is important to gradually evolve, to give him your body a chance to adjust to the new activity and respecting the few minutes of heating and post-run exercises.
If you want to get results as quickly as recommended is to run 3-4 times a week, but if you feel like running exert too much pressure on your joints, poi sessions alternate running with other sports, such as cycling or swimming.
You see: as you get used to this program running, the feeling of accomplishment and good humour that the few minutes of exercise will give you will make you wish for increasingly longer. And here’s how simple and pleasant will get a psychic body and enviable dreamed!
