Running, Strengthen Heart 50 Percent Power

Running is not only easy and cheap, but also can strengthen the heart by 50 percent. To get maximum results, running should be done regularly and in the right way.

Running regularly 3-5 times a week, with a duration of 20-60 minutes each session, was able to gradually strengthen the heart. In a period of six weeks, the power of the heart, will be strengthened as much as 10-20 percent.

By running routine and healthy lifestyle, the diameter of the blood vessels in the heart will be enlarged. Thus, the heart became more able to receive incoming blood flow and the blood pumping more, so that the process becomes more efficient pumping of the heart.

Running more effectively move all the muscles as a jumping activity on an ongoing basis and there are no captive media to the body. Pedestal foot and in theory only against the force of gravity.

Measuring cardiac power can be carried out independently by pulse counting, especially when you wake up in the morning. For example, if a person has a pulse of 60 beats per minute, meaning that the heart pumps blood every second. The lower the number of pulses every minute, the stronger the power of the heart because the heart is working harder to pump blood.

Normal people at rest have 60-80 times the number of pulses per minute. While those who regularly run, recorded the lowest pulse 30-40 times per minute.

Before running, you should measure the maximum pulse rate to determine the targets to be achieved. You do this by using the formula 220 minus age. Target for beginner runners is 70 percent of the reduction results.

There are four important things that should be known to the public when it ran, namely; endurance, strength, endurance, and recovery. It can be included in the training materials with varying patterns.

People who want to run should know the basics first so that the exercise can be maximized and not make the injury in the future. In addition to the selection of shoes, heating and cooling are also very influential.

The pattern is also an important step in the run and should be known. Try the time set foot, the center of the first to land. The front is only used when running fast.

Nowadays, many people are misguided on several processes and treatments while running. Some of them use a jacket, banned from drinking cold water after running, and use of a false break.

Using a jacket while running it will spend a lot of sweat. However, it is fluid, not fat burning.

Cold water will be very helpful when finished exercising. Therefore, the water temperature of 10-15 degrees Celsius will be quickly absorbed by the body so quickly replaced the lost fluid.

Each exercise should insert a rest intervals range from 2-5 minutes. However, not by sitting or discontinue the total activity. Rest will largely determine the success of the exercise. Rest is how to take advantage of the time to control the condition of the body after the move quickly. (a1o)