TOP 3 Benefits of Steeplechase | Women’s magazine “Lisa”

02 Sep­tem­ber 2016, 17:08

Recent stud­ies have shown that peo­ple who per­form ele­men­tary phys­i­cal activ­i­ties (exer­cis­es on the spot, walk­ing, walk­ing on stairs, etc.) dur­ing an eight-hour work­ing day increase their chances of stay­ing healthy and ener­getic for as long as pos­si­ble.

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READ ALSO: How to run to lose weight: 7 tips

On aver­age, we spend at the work­place 9 hours a day, with most of the time sit­ting. Many do not dif­fer in activ­i­ty and when they return home.

Underwater rocks

Pin­ter­est

In addi­tion to the hid­den risks of a seden­tary lifestyle, there are quite obvi­ous and proven ones. After the body assumes a sit­ting posi­tion, the work of enzymes that break down fat slows down by 90%, and after two hours, “good” cho­les­terol is reduced by 20%. After 5–7 hours, there is a risk of devel­op­ing dia­betes. If you spend sev­er­al years in such a leisure­ly rhythm, vari­cose veins and hem­or­rhoids will not be long in com­ing. But odd­ly enough, we can extend our lives by 5–10 years if we spend at least three hours a day stand­ing up.

If you spend 5 min­utes walk­ing every hour, the risk of devel­op­ing car­dio­vas­cu­lar dis­eases will decrease sev­er­al times! By the way, stand­ing you burn more calo­ries in one minute than sit­ting (3.3 ver­sus 2.6).

Only in addi­tion to “office activ­i­ty”, there should be a nor­mal­ized phys­i­cal load on all mus­cle groups, as well as car­dio train­ing.

Your benefit

Accord­ing to soci­ol­o­gists, jog­ging is the opti­mal com­pen­sa­tion in the con­di­tions of sci­en­tif­ic and tech­no­log­i­cal achieve­ments, men­tal over­load, over­nu­tri­tion and a seden­tary lifestyle. Research con­firms that this sport suits the major­i­ty. For exam­ple, the pres­i­dent of an Amer­i­can com­pa­ny pays his employ­ees 16 cents for every 1.5 km they run. The log­ic is sim­ple: Run­ning is so good for health that it is much more prof­itable to spend mon­ey encour­ag­ing employ­ees than to incur loss­es in case of their ill­ness.

Running with obstacles

Excel­lent results are obtained by run­ning on uneven sur­faces. To do this, you should choose an area with easy ascents and descents or stairs.

Ris­ing up, the body receives a load on the heart, meta­bol­ic process­es are launched and fat deposits are burned.

Impor­tant: do not stop on the descent, just reduce the inten­si­ty of the load and the heart mus­cle will not be over­loaded.

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at intervals

Train­ers rec­om­mend anoth­er way to run for those who want to quick­ly lose weight, but do not have a whole hour of time to start the process of burn­ing fat. This method is based on inter­val run­ning and is based on alter­nat­ing load inten­si­ty. Run­ning starts with walk­ing and with­in a few min­utes it is worth switch­ing to an aver­age pace. At about 15 min­utes, hold at a max­i­mum pace for 2 min­utes. After that, grad­u­al­ly reduce the pace and con­tin­ue to run on aver­age for 10 min­utes. Dur­ing the run, it is desir­able to make 2–3 accel­er­a­tions.

distance with acceleration

If you break the dis­tance into seg­ments and alter­nate max­i­mum effort with a break. How it works? If you’re run­ning in a sta­di­um and you can count the meters, do it. For exam­ple, 50 meters you walk at a fast pace, 50 meters you accel­er­ate to the max­i­mum, 50 meters you switch to jog­ging. Then repeat the cycle.

Author: Every­thing will be fine

Source: YouTube

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How to run to lose weight: 7 tips

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The opin­ion of the edi­tors may not coin­cide with the opin­ion of the author of the arti­cle.