Sports experts vouch for that the running experience is rewarding in every way. Whether for health, to lose weight, change habits or a desire to improve, the benefits are almost immediate.
(A fitness expert reveals the keys to making training effective)
The first thing to remember is that it’s not just about putting on your sneakers and hitting the streets. Loss trainers They advise us to propose a progressive evolution of the time and intensity of the exercise, so as not to suffer muscle or joint injuries that limit us for the future. The first initiative that usually works is the CACO.
What is CACO?
Before starting to run it is important practice ‘power walking’, without anything more than walking with a certain effort so that it becomes a cardio exercise. About thirty minutes of good running prepared us to face the hard work of running.
Once this walking phase is over, it is suggested to move on to the CACO phase. It consists of walking and running in alternating intervals. For example, to start this sports discipline you can spend one minute running and five minutes walking and the running time improves as we progress in practice.
Of course, we must not forget that before starting any serious sport process, it is better to undergo a first health check to avoid possible fears, especially if we are from the couch or have been away for a long time we have done sports at a certain intensity.
Before burning the toxins, it is necessary to warm up, which may consist of a short walk at a good speed for about ten minutes until we notice that the body temperature has risen.
Also, a few minutes of stretching to prepare the leg muscles won’t hurt. Warming up not only pumps blood to the muscles, but also prepares the neuromuscular system to produce fat-burning enzymes.
If you get better resistance to fatigue, achieve a certain physical form, the ideal is to continue sessions of about twenty or thirty minutes three days a week.
Then you can advance, if desired, up to four days with sessions of about twenty minutes at a good pace. A simple 12-week training plan can be enough to get in shape without making major sacrifices.
From the first moment, the correct technique must be maintained with a straight posture, well raising the heels and stopping when feeling tired or heavy knees. That’s why it’s so important to achieve a training plan that combines walking and running. Also change the itineraries and types of track, not only asphalt, but also dirt, grass, treadmill, etc. Creating a habit doesn’t mean it becomes a boring routine.
Find someone to go with you and encourage you for a few days so that running doesn’t become a habit. Once the required level has been obtained, joining allows you to chat, which limits the knowledge to make an effort.
When you finish running, it’s not a good idea to stop suddenly, but keep walking until your heart rate returns to normal.
Also, it is advisable to stretch the muscles of the midsection and legs, which are the ones that work the most, which allows the body to eliminate metabolic waste generated by physical activity.