Cooper test, as well as the optimal time for running.

Many beginners, having decided to go jogging, for some reason mistakenly believe that it is best to use daily jogging. Is it correct? After all, the body needs time to recovery. As we know from the theory of fitness and bodybuilding, the muscular system needs at least two days for more or less sufficient overcompensation. It turns out that daily jogging will exhaust us and not allow us to “come to our senses.”

But then what frequency of classes best to choose? How many trainings should you do per week? We'll try to find out in this review. We’ll also figure out what’s better: jogging in the morning or jogging in the evening? In other words, we will select the optimal time for our workout…

So, let's run...

It is believed that you need to start exercising with a light jog lasting 5 minutes at a walking pace, gradually increasing the duration of the run to 30 minutes. In the evening, it is recommended to perform jumping jacks on the spot, increasing their duration in the same way as the duration of running (jumping jacks are a very effective means of combating obesity). As a rule, it is recommended to increase running speed gradually and only with increasing physical fitness.

Experts believe that the optimal values volume of activities after 6-8 months of training there is continuous running for 35-45 minutes, and after a year about 60 minutes (8-10 km). This volume should be achieved gradually, increasing the duration of running in the first sessions by a couple of minutes every 1~2 weeks. Only in the 2nd month of classes can you go for runs lasting 6-10 minutes. For practical use, experts offer a variety of schemes that reveal the sequence of increasing duration of continuous running in the first 4-6 months of training.

Academician N. M. Amosov, after years of study and research, recommended his 12-week running program for healthy people. In his opinion, you should start training by running 1.5 km in 17 minutes in the first week. Over the next 6 weeks, the time to cover a 1.5-kilometer distance is reduced weekly by 1 minute. In the eighth week, the distance should be increased to 2 km and run in 15 minutes, in the ninth week - in 14 minutes. In the tenth - twelfth weeks, the distance increases to 2.5 km, and the time to overcome it in the tenth week is 19 minutes, in the eleventh - 18 minutes and finally, in the twelfth - 17 minutes. This is, of course, a high pace. Amosov is impressed by speed. However, he does not mind running slower, for example 4 km in 30-36 minutes.

Running loads women not much different from men's. This is explained by the relatively greater endurance body. Women who jog should include in their general developmental complexes special exercises to strengthen the oblique muscles of the torso and pelvic floor (hip abduction, sitting on the heels, crawling on all fours, from a sitting position with legs forward, moving on the buttocks (forward and backward), turning feet outward and inward, from a sitting position and support from behind, cross movements of the legs, circular movements of the hips, etc.). Each exercise is performed for at least 30-40 seconds.

Jogging during menstruation can be recommended only to those girls and women for whom this process proceeds without significant deviations from the norm, however, the load should be reduced if possible, down to walking, and exercises that require straining or sudden shaking of the body (jumping) should be excluded from the warm-up.

Extensive training experience has been accumulated in running clubs. For example, in Rostov-on-Don, beginners increase the duration of continuous running at each subsequent lesson: men - by 1 minute, women - by 30 seconds. She achieves:

1. for men - 1 hour;
2. for women - 30 minutes.

Members of the Tula club perform daily morning exercises:

1. running on the spot in the room (5 min),
2. running in the air (10-15),
3. accelerated walking of 1.5-2 km (20).

The speed should be such that the pulse is at least 120 beats/min. Every day the duration of the run increases by 10 seconds. The main classes are conducted in the amount of 3-4 trainings per week. Also, each lesson is complemented by fitness and bodybuilding training (for those interested).

The load is increased in three stages:

On first The initial time for running a 2-kilometer distance at each training session is reduced by 10-30 s. If a beginner cannot do 6 km in 1 hour in the sixth week, he must undergo a second medical examination.

Further joggers repeat both stages over and over again, systematically and consistently increasing the load on the first. This is achieved due to the length of the runs and the total distance, and in some cases, speed.

Since we touched on Cooper test, - let's briefly explain what it is. Its essence is to run as far as possible in a certain fixed time (12 minutes). Based on this mileage, a conclusion is drawn about the physical condition and level of health of the athlete using a special table. This testing option is actively used in sports, for example in football, as well as in armies and all kinds of structures in most countries around the world.

Numerous observations of specialists and extensive practical experience of amateurs show that it is necessary to practice no less than 2~4 workouts per week. Parallel on rest days You need to do regular morning exercises and fitness training, which can also include light, short jogging.

Of course, classes once a week are also possible. In this case, running is part of a weekly training program that also includes other types of exercise. A heavy load should be applied no more often than every 2 days on the 3rd (even better: every 3 on the 4th). After a hard day at work or if you feel unwell, the load should be reduced.

We figured out the frequency of classes; Let's put the calendar aside and look at the clock. What should we choose in terms of daily time: jogging in the morning? Or jogging in the evenings?

Since the popularization of running as a sports discipline, this issue has never subsided. Some people prefer to train in the morning, while others find it more convenient to train in the evenings; some athletes combine evening and morning training, using almost daily alternations. Deciding to look into this issue more seriously, we even conducted a small sociological survey among visitors to our website “fitness and bodybuilding in Russian”. Here is the result of this survey:

Time for training:

% of respondents:

in the morning,

42

in the evenings,

49

in the middle of the day,

2

combining evening and morning classes.

7

^{* At the same time, 2% of respondents prefer daily running training.}

As we can see from the table: not a single option from the proposed ones has a clear, obvious, impressive advantage...

Practicing sports medicine experts say that running training can be done Anytime, but it’s still more useful - exactly jogging in the evenings. However, it is worth remembering that evening jogging is recommended to be done an hour or an hour before meals or 2-2.5 hours after it. For older people who train using the method of continuous jogging, it is better to exercise in the evening, at least one and a half to two full hours before bedtime.