Healthy walking or jogging in the morning - which is better?

At cardiovascular diseases Physical exercises are aimed mainly at reducing the degree of functional tension of the heart muscle. However, the performance of physical activity should be optimal, since the body, requiring physical activity as a stimulator of vital processes, cannot withstand heavy loads due to disturbances in the state of cardiac activity.

An active motor mode to the extent allowed by the reserve abilities of the heart muscle, together with the use of hardening effects, ensures an increase in the functional physical capabilities of the body and its resistance to unfavorable climatic factors. At the same time it is stimulated peripheral blood flow, improves venous circulation, congestion in the circulatory system is gradually eliminated, the heart muscle is strengthened, the weakening of which is the cause of dysfunction and circulatory disorders.

You can reduce the load on the heart muscle by changing the starting position (moving to a sitting or lying position), as well as performing exercises in water. Staying in an aquatic environment improves venous blood flow from the skin, limbs, and abdominal cavity, normalizes heart rhythm, and facilitates filling of the heart cavities with blood.

In addition, when performing physical exercises, the principle is applied "dissipation" of the load, which consists of alternating exercises containing useful movements: I) for the arms, II) for the legs and III) for the torso (when performing each exercise less than 6-8 times).

Also as heart unloading self-massage of the limbs can be used, which will facilitate the outflow of blood from the peripheral zones to the center.

As the functional state of the heart is restored, physical activity for the whole body can be increased, leaving the heart's reactions within acceptable limits.

To increase functional capabilities, aerobic (cyclic) exercises aimed at developing endurance are most effective. These include:

1. a) recreational walking,
2. b) jogging,
3. c) skis,
4. d) swimming,
5. d) riding a bicycle.

With the help of one of these types of exercise, you can significantly increase the functionality of the cardiovascular system, strengthen the musculoskeletal system, improve and optimize the energy supply to the body systems of those involved. Walking and running are the most suitable for independent exercise. Winter skiing and cycling, water treatments, swimming and other forms of cyclic exercise are also extremely effective, due to the fact that they activate the body's most important life support systems. But these, as you know, are seasonal species and, among other things, require appropriate sports equipment and equipment. And for year-round swimming, you need a water pool, which may not always be located somewhere nearby.

Many schoolchildren, students and a number of teachers have a negative attitude towards jogging. This is associated in young people with misconceptions about running and its use only with overcoming the distance at maximum speed to pass the control standard characterizing endurance. Teachers do not understand that you can run much slower than walk.

1. What are the benefits of running and walking?
2. Walking or running? What to choose?
3. When to run?
4. What are the loads when running?
5. Running in place

What are the benefits of running and walking?

Summarizing everything known, benefits of walking and running boils down to this:

1. Walking and running are available at any time of the year, and regardless of geographical and climatic factors and place of residence;
2. walking and running are accessible to any beginner, as they do not require special preliminary training;
3. the load is easily dosed in intensity and duration, taking into account the age, physical capabilities and individual structure of a particular person’s body;
4. actually exercise (comfortably and with a high level of accuracy) self-control during the process of walking and running;
5. walking and running have a beneficial effect on the state of the nervous system, reduce mental stress, improve well-being, and contribute to increased performance, both mental and physical;
6. walking and running help strengthen the cardiovascular system, respiratory and muscular systems, optimize and improve metabolism, and the functioning of all internal organs;
7. increased resistance to adverse conditions and environmental factors is developed - heat, cold, changes in atmospheric pressure, various infections, radiation, etc.;
8. Running provides the greatest energy consumption with a minimum time investment.
9. It is known from human physiology that large muscles involved in walking and jogging act as a “peripheral heart,” improving the movement of blood to the heart muscle from the legs, as well as the abdominal organs and the muscles of the “corset of the body.”

Walking or running? What to choose?

Work practice shows that for various reasons, many boys and girls are embarrassed to run and willingly use walking as an additional functional load. Observations have shown that daily walks of 30-40 minutes per academic year improve heart rate at rest by 5-7 beats per minute, functional test indicators by one point.

If jogging is prohibited, for example, in case of such ailments as: a) congenital heart disease, b) rheumatism of the heart, c) recent heart attack, d) certain forms of diabetes, e) kidney disease, in which it is forbidden to allow the patient to shake the body, - then in some cases the doctor may allow walking even with these diseases. Thus, contraindications to walking classes Hardly ever. Walking can be effectively used for the functional preparedness of the cardiovascular system and respiratory systems.

Long-term studies have shown that the approximate boundary between walking and running is in the speed zone: approximately 120-130 m/min, or in other words: 7.2-7.8 km/h. However, the limiting capabilities of a person in accelerated walking are significantly higher.

Why, then, up to these speed limits (7.2-7.8 km/h) does a person prefer to use walking rather than running? This happens because it is only through walking that our body, with the help of reflex mechanisms, has found for itself the most economical and optimal type of movement. And above this critical speed, running becomes more economical than walking. A comparative analysis of oxygen consumption when walking and, accordingly, running at a speed of 13.4-14.5 km/h made it possible to discover that oxygen consumption using walking is approximately 22% greater.

Let's see how classify walking in terms of speed in functional training of students with health problems:

The speed can be considered mastered only if it can be maintained at a distance of at least 3 km. Of course, such a task is quite difficult for those individuals who have not regularly exercised. The main thing is not seconds, but health. Regular walking also has a beneficial effect on the body, as does light jogging. Indeed, to maintain good health, it is not so much the form of these natural human movements that is important, but the duration of their impact.

The effect of classes aimed at developing the functional capabilities of the cardiovascular system will be significantly higher if each student develops his own system.

Run alone! - the most important principle of training, otherwise it is difficult to determine the optimal speed, as well as to enjoy running. When running in a group, tension inevitably arises. Even an invisible increase in speed instantly negatively affects your well-being. It is necessary to remember that during the first 5-10 runs the most difficult part is starting phase for the initial 2-3 minutes. This time is spent gradually drawing into the work of the body’s cardiovascular and respiratory systems. Most ordinary people at the first difficulties prefer to quit running, unable to show character, willpower, determination, perseverance and patience.

When to run?

What is better to choose: jogging in the morning, or jogging in the evening? Research conducted by specialists was able to prove that in the daily circadian rhythm of a typical person, the periods from 10 to 12 hours and from 17 to 19 hours correspond highest activity and performance and therefore ideal for physical exercise. However, not everyone has the opportunity to go jogging at this time, especially on weekdays. For this reason, it is worth training both in the earlier morning and, accordingly, in the later evening hours. At the same time, when choosing a time for running, it is worth considering a purely practical factor. Most young people are usually busy with their studies during the day, then urgent matters arise, and as a result, finding time for a run in the evening is much more difficult than in the morning. Another reason for morning jogging is that in the morning the air in large cities is much cleaner and much more saturated with negative ions, which have a beneficial effect on our bodies. Regardless of the time of day, running training should begin no earlier than 2-2.5 hours after a meal and end 30-40 minutes before it. It is also worth remembering that running late in the evening (1.5-2 hours (or less) before bedtime) can cause insomnia.

What are the loads when running?

Start running follows from 4-6 min. in the first two weeks at a slow pace (about 100 m per minute, with a step length of 1-3 feet) with systematic training at least 3 times a week. After 2-3 months, slowly increase jogging to 10-15 minutes daily. Or, as an option, up to 20 minutes every other day. Subsequently, when running becomes a habit, you can do 3-4 runs (20-30 minutes each) per week. This is enough to feel healthy, cheerful, fresh, filled with strength and energy.

The main difference between running for beginners and sports running is its speed. Experts have found that the optimal speed for beginners is 7-12 km/h. Why this particular speed range? The fact is that slower runs require a lot of energy, make it difficult for the cardiovascular system, are uneconomical and tiring. In turn, faster running puts too much strain on circulatory functions and is undesirable for people engaged in intense mental work for 8-10 or more hours a day. For beginners, running speed should depend on the level of fitness. For poorly prepared female contingent, running should be carried out starting at a speed of 8.5-10 km/h, or in another way: 6-7 minutes per 1 km. After 3-4 weeks of training, depending on the growth of preparedness, you can gradually include running at a speed of 10-11 km/h (6.00-5.30 minutes per 1 km) in one lesson; after 3-4 months, conduct classes at a running speed of 11-11 km/h. 12 km/h or 5.30-5.00 min per 1 km.

The time when a person running was looked at as an eccentric is passing. However, there are still many people who, for various reasons, are embarrassed to run outside. The way out of this situation is to run on the spot in the apartment. This is a way out when it’s slushy outside, very cold, dark, and the oppression is stronger than common sense. Run in place can be done in different ways:

1. Running without bouncing, when your legs barely leave the support, your fingertips even touch the horizontal surface of the floor, almost no shaking.
2. Running with shaking, lifting your toes off the floor or without lifting them, but hitting your heels on the floor - vibration gymnastics. Signals from the muscles of the shaking organs activate the functions of the brain and the entire nervous system.
3. Running with increased hip lift, when the legs come off the support, the hip rises to a right angle, the foot is placed elastically on the floor from the front. The load increases if the hips are raised higher.
4. Running “in a harness” on a rubber shock absorber. Used to increase the load.

Running in place is dosed by step frequency and time. To increase the load, increase the pace. You can run by increasing the pace, increasing the jump, at the same time softening the landing to complete silence, a minute and a half before the end of the run, increasing the pace to the maximum possible by 10, 20 seconds.

As studies have shown, using running in place in series of 3-5 times lasting 5-6 minutes. with active rest for about 2-3 minutes. to a large extent contributes to a significant increase in the body's functional capabilities.

For beginners, you need to reach such a load gradually, step by step, over approximately 3-4 months.

In addition to cyclic types, for the fastest and most complete recovery functional state of those involved, it is advisable to include the following types of influences in classes:

1. to facilitate blood circulation and train peripheral vascular reactions, use physical exercises with changes in body position, movements of the arms and legs;
2. to facilitate the flow of venous blood to the heart muscle - breathing exercises, in particular diaphragmatic breathing. Breathing with increased and accelerated inhalation and slow free exhalation;
3. to stimulate arterial blood flow in the limbs - raising the arms and legs, swinging movements;
4. to normalize blood flow in the capillaries and vessels of the brain - exercises for the muscles of the shoulder girdle and neck, massage in the back of the head and collar area;
5. to train the regulation of the tone of the limbs - swing rotations with arms and legs, massage of the limbs, wiping with water;
6. To normalize and stabilize the functional state of the cardiovascular system, gradually increasing walking and then running loads should be carried out under systematic self-control, pedagogical and medical supervision.