The worse thing than not exercising is to exercise in the wrong way. Even daily exercise such as running, swimming, and cycling can harm the body if it is not law. What do coaches who listen to professional athletes say? About running John Nuttall, coach of silver medalist Chris Thompson of the 10,000 meter long distance runner at the Barcelona European Athletics Championships, said: “Running can enhance body fitness, improve body flexibility, and it is also beneficial to the nervous system and heart and lung function. Because it is a weight-bearing exercise (load itself), it is also very helpful in preventing osteoporosis because The pressure acting on the bones will increase the number of bone cells and increase the bone density." “The running should be gradual and expensive. You can start jogging three times a week for 20 minutes each time, and then increase the amount of exercise by 10% each week. The intensity of the beginning is appropriate for you to talk to others while you are running. After six weeks, slowly increase the speed." "If you feel any muscle tension or embarrassment, stop at once, do a simple massage, and wait for the symptoms to subside. But if you feel a bit dull in the bones, it's not good, it may be Stress fractures." "Choosing suitable running grounds is very important. If you are not very good at running, then cement is your next choice. I personally recommend trail running, such as running in the woods or grass - mud or grass. The impact of the human body is much smaller, but don't start running in the mountains at first, because running down a hillside is too challenging for the body." "Don't do stretching before running, because your muscles aren't ready yet. You just have to start running slowly. The first 10 minutes of any run is in the warm-up phase. Do stretching after you finish." About swimming Bill Furniss, coach of Rebecca Adlington, the Beijing 400m female freestyle champion, said: “Swimming can use almost every muscle of the whole body; and water can support your weight so that you will not be subjected to impacts such as running, skipping, etc. It is suitable for people of all ages, especially for younger ages. A long crowd. At the same time, it is also very effective in enhancing heart and lung function." "Initially, the intensity shouldn't be too big. Two or three times a week, every half an hour is good, gradually, and gradually increase; just a little out of breath is the best strength." "All the swimming postures have their own benefits. The best freestyle for the whole body, but it is recommended to alternate use of various postures, so that you can exercise to different parts of the muscles, but also makes the whole process will not be boring." “It is better to divide the action into 10 groups, each group has two back and forth, 20 seconds in the middle, but the speed of the tour is kept at a certain speed. It can also be used in several positions, such as the first five groups. Backstroke, freestyle in the last five groups." “The best way to swim faster is to increase the linearity of your movements. In the water, your body is straighter, the less resistance you have, and the faster you can swim.†“Regardless of the kind of swimming position, the control of breathing is very important. Many people are accustomed to holding their breath or not breathing naturally when swimming. This is something to overcome. If you are afraid of drowning, wear a nose clip. Relaxation is the key." About cycling Shane Sutton, coach of Bradley Wiggins, the dual champion of the Beijing Olympics cycling project, said: “Whatever form of cycling is good for the body, what kind of bike is not important, as long as it's brakes are flexible and the wheels have endurance. Compared with the gym’s exercise, the bike is an outdoor sport and therefore more interesting." “One of the most common mistakes is riding a bicycle that is too big for you. The right bike size is when you adjust the cushion to the right height, and the toes that sit on both feet can easily touch the floor; At the lowest point on the pedal, your knees must also be bent, not vertical." "As with any other sport, persistence is the key. I ride myself three times a week for two hours each time. But instead of riding for a long time on a weekend, I recommend riding one hour a day for five days a week." “For beginners, a rotation of 60-70 laps per minute is more appropriate. However, if your wheels are too big, the frequency of your feet will be slower and your workouts will be less effective. For children, this may also trigger suffocation. "Finally, remember to stretch your thigh and hip muscles at the end, otherwise your ass will hurt in the next few days." Outdoor Furniture ,Outdoor Chair,Small Outdoor Table,Round Outdoor Table NINGBO JENNY IMPORT & EXPORT CO.,LTD , https://www.jennyclothing.com
Running, swimming, and bicycling are not difficult for many people, but if you use them as a form of exercise, you need more authoritative and professional advice. Let’s listen to some of the world’s top athlete coaches.