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Cardiovascular Exercise Tips for Running Beginners
- Running is a great aerobic exercise but can be a bit tricky for beginners. Some perks include: helping keep blood pressure under control, help the growth of bones and it can also prevent development of osteoporosis
- Before going out on your first run, make sure to prepare for the run by outfitting yourself properly
While there are numerous types of aerobic exercises that can be good for the body, one of the most effective for people in moderately good health is running. However, running beginners can face a lot of problems, including significant injuries, if they don’t know how to best prepare for their activity.
Why Choosing Running
For starters, running is a great choice because it is an aerobic exercise meaning it increases the body’s need for oxygen which gives the heart and lungs a much needed workout. The cardiovascular workout means those organs will become increasingly efficient at doing their job and that means you’ll have a healthier heart.
Like most types of exercise, running is also good for other parts of your health, too. Research shows that running can help keep your blood pressure under control and can boost your HDL (good) cholesterol levels. Both of these factors are going to decrease your risk of heart disease. Because running is considered a “weight-bearing” exercise, it actually enhances the growth of bones and makes them stronger which can prevent development of osteoporosis.
Getting Started: Outfitting Yourself
Running beginners should never just wake up one morning and take to the sidewalks. First, you need to buy an excellent pair of running shoes. The constant pounding of your feet on the concrete can actually cause damage to lower back and legs so you need shoes which help provide a cushion that absorbs most of that impact. Of course, good running shoes aren’t cheap. The average cost is around $100. Be sure to do your research on which brands are going to be the best choice.
You’ll also want to invest in running socks. These pull moisture away from your feet as you run which prevents the formation of painful blisters. If you’re a woman, you might want to consider a sports bra so running does not also cause strain on your upper back.
Preparing for the Run
To protect your body from injury, you should never just break out into full speed running the moment you hit the door. While that was fine when we were children full of energy, even then it was only possible for short spurts. Instead, do some stretching exercises before you start running so you can get the blood flowing to your muscles and reduce the risks of cramping. Even then, you should spend about ten minutes just jogging to help your body warm up for the more intense running.
You should also hydrate yourself well before starting the run. The water will help give you more energy.
Other Pointers for Running Beginners
To get the best benefit from your running routine, you should do it at least three times a week. However, you don’t want to run more on consecutive days for the first couple of months. In most cases, your body is not going to be used to the strain that running puts on your muscles, joints, and tendons. Taking it slowly and giving your body time to get accustomed to the workout will help prevent future injuries.
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The information supplied in this article is not to be considered as medical advice and is for educational purposes only.
|Cardiovascular Exercises30 Nov 2008|