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Learn how to start and keep up with the race

Learn how to start and keep up with the race

"Race is the most democratic sport there is," explains Professor João Gabriel Santos Souza. It can be practiced by people of all ages and genders. Learn how to start, keep pace, and make running an addictive habit. First, let's go to the benefits:

Heart: anyone who runs improves the cardiovascular part, making the heart more efficient, even at rest. Running also improves blood circulation by doing vasodilation. Increased caliber of vessels reduces the effort of the heart. "It's like a hose, the thinner the pump has to make it work for the water to pass," explains João Gabriel.

Learn how to start and keep up the pace of the race - Photo: Getty Images

hour race, at 11 kilometers per hour, burns an average of 700 calories, and also tightens the muscles of the legs.

Breath: the race improves the respiratory capacity. If you start running and soon run out of air, the trick is to increase race time gradually. If you ran for 20 minutes this week, try doing 22 next week.

Type 2 Diabetes: When you exercise, your muscle picks up blood sugar to make energy. With this, you take sugar out of your blood without having to take insulin.

If you are starting now, the tip is to find a specialist. "You have to have basic knowledge of physiology and biomechanics to develop a technique," explains João Gabriel.

Physical Exercises and Longevity

Another error , common good, is lack of stretching. Only the famous "stretch" does not work. You need to have the posterior chain (from the nape to the heel) very flexible to avoid injury. To be choppy, it is also important to consume a fast-absorbing carbohydrate (such as a fruit or a cereal bar) before exercise. And of course, do not forget to stay well hydrated at all times. A good request is the isotonic, which helps replenish the carbohydrates and minerals, and will give you more disposition.

At the time of running, pay attention to the posture. Leave the abdomen slightly contracted, to keep the lower back in place. But do not overdo it. If you contract your belly too much, it will leave your body tense, damaging the exercise. Attention also to the feet.

Now that you know how to run and what the benefits are, understand why anyone who starts running to be worth not for more. During training, you release endorphin, the hormone responsible for the sense of well-being. Runners always end up becoming dependent on this substance, a phenomenon known as "runner's high." Even after training, endorphins remain active in our system. For this reason, many people get grumpy when they can not run. It's like an addiction. Just be healthy.

To be discouraged, join a running group. In addition to making new friends, you will have the follow-up of a professional. Draw goals, such as losing 5 pounds, or running 10 miles, and keep track of them. Once you reach your goal, draw a new one, even more ambitious.


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