Бег по утрам продлит молодость, красоту и здоровье
Еще древние говорили, что движение – это жизнь. И это неоспоримый факт. Любые физические нагрузки непременно положительно влияют и на общее самочувствие, и на внешний вид. Что касается бега, то это не просто полезная привычка, но и прекрасное средства для повышения тонуса и закалки организма. Пробежки могут избавить вас от депрессий, снять напряжение, укрепить иммунитет. Бег будет полезен и тем, кто пытается сбросить лишний вес и привести тело в форму, уменьшить жировые отложения, улучшить циркуляцию крови и укрепить опорно-двигательный аппарат.
Конечно же, бегать полезно в любом возрасте, при любой погоде и в любое время дня. Естественно, максимальную пользу можно получить, бегая по утрам, поскольку, таким образом, запускаются обменные процессы в организме, организм пробуждается и получает необходимый заряд бодрости на весь день.
Невозможно вообразить себе любую спортивную нагрузку без перечня правил, которые бесспорно сделают ваши занятия только более продуктивными и приятными. Самое важное в любом спорте – экипировка. Неважно выберете ли вы фирменную одежду и кроссовки или приобретете их на обычном рынке, главное, чтобы они были изготовлены из качественных материалов, которые будут хорошо впитывать влагу, и позволят телу дышать. Следующее, на что стоит обратить внимание – это удобность. Вам должно быть комфортно в этой одежде, она не должна ни в коем случае сковывать движения. А обувь необходимо подобрать строго по размеру так, чтобы она не жала, и в ней не оставалось слишком много лишнего пространства.
Немаловажным фактором является настрой бегуна. Потому что по утрам очень велик соблазн выключить будильник и продолжить смотреть цветные сны. Особенно если за окном ненастная погода, а в постели так тепло и уютно. Вы должны четко поставить перед собой цель, которая не позволит вам сойти с намеченного пути.
Далее выберите оптимальную локацию для пробежек. Замечательно, если неподалеку от вашего дома находится парк, лес или стадион, но если таких мест по близости нет, старайтесь выбрать маршрут подальше от проезжей части и прочих объектов, загрязняющих атмосферу. Ваша цель – оздоровить организм, а не надышаться выхлопными газами.
Оптимальное время для утренних пробежек – с 6 до 8. И это замечательно, ведь если выйти на пробежку в 6:00 или 6:30, то вы успеете и побегать, и душ принять, и позавтракать, и успеете вовремя на работу или учебу.
И помните, что на пробежку лучше выходить голодным. Особенно это касается тех, кто хочет с помощью бега привести фигуру в норму. Во-первых, на голодный желудок всегда легче бежать, чем на полный. А во-вторых, после завтрака организм будет тратить энергию на переваривание пищи, а не на сжигание подкожного жира.
Самое время приступить к бегу. Если вы новичок в этом деле, и ваш организм не приучен к физическим нагрузкам, резкое начало может привести к не самым приятным последствиям. Так что начинайте постепенно. Хорошим стартом может стать утренняя гимнастика. Первую неделю посвятите именно ей, а дальше постепенно приучайте свое тело к большим нагрузкам.
Когда наступит день Х, не стартуйте, начните пробежку с легкой разминки, чтобы разогреть мышцы. Дальше можно метров 100 пройти умеренным шагом, постепенно наращивая темп. Заканчивать пробежку тоже рекомендуется, постепенно переходя на шаг. Чтобы на следующее утро не было мучительно больно, сделайте несколько упражнений на растяжку в самом конце, когда дыхание уже восстановится.
Относительно продолжительности, не пытайтесь в первый же день установить новый олимпийский рекорд. Бегите в удобном для вас темпе и столько, сколько посчитаете нужным. Если почувствуете какое-то недомогание, сбавьте обороты, но ни в коем случае не делайте резких остановок.
И, конечно же, не забывайте о дыхании. Следите за ним, дышите через нос, а если ощущаете, что запыхались, сбросьте немного темп и восстановите дыхание.
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