RUN AT MINUS DEGREES
Covered:
http://www.berlinonline.de/berliner-zeitung/spezial/mobiles_leben/gesundheit/93892/index.php
Running, but how? Jogging is above all fun. Therefore: Do not give the same full throttle. Because insufficient warmed muscles, ligaments and tendons stretch, pull or tear faster than smooth warm. The pulse should be about 65 percent of maximum heart rate - trained runners jog with a pulse of 120 to 130, helps in measuring a heart rate monitor. Experienced runners respond appropriately to the signals of the body and sometimes want to back a gear.
What do beginners need? That's not the first rounds of torture, sports specialist Rainer Schwab does not recommend the German Sports University in Cologne, especially beginners, to be moderate. Newcomers should alternate jogging and walking. 30 minutes per run are usually in the first week is sufficient. And joggers should avoid immediately before the run heavy meals. Otherwise, the blood flows to the digestion in the stomach and not into the muscles, where it is urgently needed during the run. ?
Need Jogger special winter clothing AOK recommends the onion principle: The runners wear several thin layers of clothes over each other. Many joggers swear on clothing made of functional fibers. Although it costs more than an ordinary track jacket, but it's also breathable. The sweat can escape freely, and during heavy showers remains of the runners still dry. Cotton underwear absorbs the other hand, after a time full of sweat. The resulting wet cool winter temperatures in addition to the body. Consequences can be cold or even bronchitis. Also important: do not forget hats and gloves - a good part of the body heat is lost through the head and limbs.
How warm themselves in winter, right? In the cold season, the muscles take longer to warm up. Therefore, gymnastics and stretching exercises for the body are beneficial. Experts recommend a warm-up phase of five to ten minutes immediately before the race. If that is too cold in freezing temperatures on the run course, the advanced training unit moved abruptly into his own apartment. Prudent joggers who run their course stresses begin slowly, warming up time but also omit said Professor Roland Wolff von Humboldt University.
running despite darkness? Many runners who work during the day are faced with the choice to cancel the training or making only in the evening hours on the road. Then they might consider pulling on their paths illuminated lines. Running groups avoid unpleasant encounters, this is particularly true for women. Runners should wear bright clothes in the dark, are seen by motorists better. Avoid with a headlight, the athletes also more missteps. Branches or hollows on the track early on.
how to breathe properly? The training begins in the nose. The AOK advises joggers, even to breathe through the nose. The air is thus warmed somewhat before it reaches the lungs. Deep breathing through the mouth, however, can cause throat irritation and colds. Serious hazards are not, however: the air will warm even in freezing temperatures on the way into the lungs at least 15 degrees Celsius, says Professor Roland Wolf from the Humboldt University.
What role does nutrition play? Although the great thirst not immediately reported after the race, the athletes lose a lot of fluid during exercise. Joggers do well to drink after running at least a liter of mineral water or unsweetened fruit juices. Before training should be consumed only small things. Reason: The body sends after eating a large portion of blood for digestion in the gastrointestinal tract. Then the lack of supply of the muscles.
Are there alternatives for running in freezing temperatures? Who really can not get used to the cold season, moving its training sessions summarily to the gym. Treadmills can be set to different speeds. eighth indoor joggers have neither stumbling nor will they attacked the trip on lonely paths. For ventilation in the studios is worse than in nature. And the odor of other athletes you get with it.
Who should not run? People with asthma or coronary heart disease should first consult their doctor. The load could damage the heart such as sustainable if the fast heart rate are very high in the air. The sports have to do without heart disease but do not: instead of running takes a long walk the circulation going. That sick joggers, such as a flu, not on the run course, but the bed are, of course by itself
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