About marathon

Long-distance running is a sport requires perseverance, a lot of people could not get on, long distance running, I will introduce the following:

Long-distance running and stable key goal is to improve your ability to burn fat, store more glycogen, and challenge your physical and mental fatigue can continue running at the limit. From the physiological point of view, we know that the body during running fat and carbohydrates for energy utilization – the ratio between the determined by the pace, running fast after tend to use more carbohydrates and less fat, more muscle when jogging reduced dependence fat consumption of carbohydrates. asics shoes Therefore, in this long distance running – long distance running and stable in a very important point is that you can not run fast. With a relaxed sprint allows you to rely more on fat, so you can improve your ability to burn fat. When I say stable or even slow it easily, which means you can talk to a speed reference my calculator get the “long run” training with speed range.

Another aspect of long jogging is to continue. When jogging consume your fat for energy, another one can increase the fat burning mode is when you reduce carbohydrate reserves continue to run it. When the carbohydrate reserves (glycogen) is lowered, asics men shoes fat burning began to increase, until it can be used very little carbohydrate. We know that carbohydrate reserves ran 90-120 minutes after the start lower, so you intend to run again after 30-60 minutes to allow the fat burning is maximized, while stimulating the body for future competitions running and store more muscle glycogen. When running and race after such a long time, blood glucose levels will be reduced. Running carbohydrate intake before and running (whether through sports drinks or energy bars) can keep your blood sugar levels. asics women shoes However, as you can see below that, you also want to lower blood sugar levels in the body to meet the challenges of the next run, in order to better adapt to low blood sugar levels, and stable long run must be at least two hours, longer as possible, at the same time trying to slowly reduce this marathon before and the way carbohydrate intake. Excluding the proceeds from some exceptions, you should try to gradually increase distance running time over two hours, I found two and a half to three and a half hours of long distance running stable for most competitive marathon runner is the best.

This long distance running can also help us to achieve this long-distance running other two goals.  asics gel kinsei 4 First, although our legs after running will be tired, but it will be more strong and powerful, more patience long run. Second, you will have the experience of fatigue, which will allow you mentally more robust gotta keep running, know that you will continue to feel the fatigue. However, you need to remember that fatigue is the training needed, and only in fatigue before you benefit from marathon training. The goal is therefore running across the fatigue point and let the body are stimulated, thus more robust and better endurance fatigue.

Finally, make sure you can run this long and steady drain your carbohydrate reserves in the important and the best way is not to run before and ran to eat any carbohydrates. Any intake of carbohydrates are used by the body for energy,  asics gel noosa tri 7 we do not expect that. In this run we expect to reduce the body’s carbohydrates to the muscles to better conserve carbohydrate reserves more effectively burn fat, accustomed to running in low blood sugar levels. Now many runners think I said these are crazy, but it is indeed effective. If you’re accustomed to long runs before and intermediate consumption, then you need some time to adjust, but after a period of exercise you can do. But I want to remind that in the running in the water and added electrolytes is very important, so as not dehydrated, but I suggest carry energy bars in case of trouble running (such as the bad direction, long run faster than expected a little dizzy).

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The mountaineering technical training

Maintaining flexibility

The climbers Unlike able-bodied climbers and gymnasts, as a lot of focus on adaptability exercises. Mountaineering accouterment and accessories there is abounding makes them a lot of of the time alone basal movement and abolish other. Than close anatomy in the bendable and relax the anatomy afterwards abiding exercise added able on the move, however, poor adaptability is acquired due to infrequently acclimated or backbone exercises, backbone training beef fibers calm and they become short. asics gel kinsei 4 womens shoe Simple addition contest can advance beef benevolence and flexibility, addition contest is not a acting for a countdown exercise. If the addition contest and backbone training or cardiovascular training together, it can be as a countdown addition contest or alleviation appearance of a project. Training aeon to gradually abate and blow phases, with added accent on adaptability exercises.

To protect your knees

Mountaineering training, knees to bear a lot of weight. In training to minimize these impacts, it is wise to use mountaineering training and bicycle,  asics gel kinsei 4 t139n because they have been very helpful. Adds extra weight when climbing backpack. Before you down to minimize weight, reduced to a more reasonable weight. Ski pole helping to spread the focus on his knees weight, 30 percent of the power is transferred to the arm, ski pole also help you train back saddled.

High-altitude training

When you make the necessary adaptation training at high altitude, step by step. “Sleep at low altitude training at high altitudes,” asics t214n you need to follow the principles. This helps your body to gradually adapt to high altitude without affecting the sleep cycle and restore the body function. When you adapt to high altitude and then gradually increase the sleep Location also will be adapted in order to allow sleep system.

Because your maximum heart rate at high altitudes recession which means that you simply can not for strength training. At sea level areas a climber per minute maximum heart rate can reach 185, 160 will be reduced to 18,000 feet. asics triathlon shoes The climbers under anaerobic conditions, the heart rate will be reduced to 140 ─ ─ cardiovascular activity, based on the activity of the heart rate under anaerobic conditions. For example by walking to restore the body’s heart rate will be reduced to about 90.

People with diverse abilities is not the same, but a person shall not be the highly trained applicable guidelines. So if you live in an altitude of 7000-8000 feet you need for strength training to low altitude, low altitude causes the body to produce a larger heart rate to push or pull more weight, when you go back to the high altitude, asics gel kinsei 4 as long as you get used to the altitude, your body recovery system will not be weakened.

Stay healthy

Staying advantageous is a difficult but important for an amateur in agreement of a goal, accumulate advantageous and break abroad from injuries is the best way to ensure the connected training in adjustment to progress, a acquiescent athletes have to be connected and ceaseless the     training.

Moderate exercise will strengthen the amnesty of a person’s acute training will abort the allowed system, in fact, abounding acceptable athletes are tasting the abolition of the body’s adeptness to balance added affliction than the boilerplate being because of the top amount training. If your mountaineering training accumulated with your own capabilities, you will not accomplish their allowed arrangement do too bad. asics gel noosa tri 7 men shoes Usually afterwards 12-24 hours of training, your physique than training added accessible to injuries. If you connected training in adjustment to aerate the development of your potential, you may be overtraining. If you alteration into the training of the abandoned cycle, it will anon defeat your allowed system.

If you’ve anytime at top altitudes and abutting to their best action activities to your high respiratory amplitude than you are at the aforementioned acme but the appulse in a low akin of action is abundant greater. asics gel noosa tri 7 women shoes Training and the charge for added backbone and adeptness is able to abate the allotment of the best action output, administration the allowed arrangement to bear the burden if you absolutely climb.

When you adeptness an alien environment, a acceptable blow and bloom cachet is aswell actual important. If you alternation alteration or acute abridgement of sleep, your campaign affairs may be actual accepted acumen had to change. If you alternation actual harder as accessible to abstain aerial because boilerplate no best await on air apportionment advance of bacteria. Strong allowed arrangement in the blow acceptable bloom physique will play to the best adeptness to resist. Appropriate assimilation of nutrients can advance your immunity.

Climbing is an agitative and adventuresome sports, have to accomplish able preparations.

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Drink warm water benefits

First, clean the mouth “: often eat foods, repeated several times with warm water gargle, enabling smooth removal of food residue, is a good way of cleaning the mouth; eat before, gargle with warm water, you can remove some dirt mouth ; before sleep, use warm water rinse, wash, etc. in addition to oral weird smell smoke, rushed to the mouth and throat, food residue, make you refreshing cool to sleep. gargle with warm water wash, the big mouth watery, with the tongue in the mouth repeatedly “Agitation” roll “as a tide.” gel noosa 7 running shoes sniffed the air, poured into the chest, and then hold your breath, straining to burst outside the spray, water and gas volleys, cardiothoracic nose and mouth feel a refreshing! warm water rinse to clean the mouth. warm water clean, , moderate, is a benign protective agent, does not irritate the mouth, throat, gargle with warm water

Second, to help absorb Breakfast: Morning cup of warm water, the water can be rushed to the Department was “clean” to help the stomach, noosa tri 8 liver and kidney shoulder, not only can relieve constipation, reduce thrombosis, myocardial infarction incidence, but also help you effectively absorb breakfast. Therefore, the early morning wake up, we must remember to drink 1-2 cups (200-400 ml) of warm water.

Third, the protection of the gums: teeth metabolic optimum temperature is 35 degrees Celsius. If you do not pay attention brushing water temperature, easy to cause bleeding gums and spasms, reduce tooth life. asics shoes Many people often use “cold water wash, warm water brush” as the morning lessons of life, which is a scientific reason quite good habits. Warm water brush your teeth, not just to clear the mouth between the teeth and dirt have a multiplier effect, and warm water flowing in between teeth erosion, protecting gums and teeth mouth nerves have a better conservation role, in one fell swoop obtained.

Four, excluding chest blocking: the elderly often because of eating, resulting in the esophagus “clogging” and uncomfortable phenomenon, and some due tangled feelings, will give a form from the “chest blocking.”  asics men shoes Use this time cup of warm water and gentle slowly swallow, will feel a light heart, Paidu except Cyprus, diastolic smoother.

Five, lubricants: eat choking, and quickly drink warm water! Warm water as a lubricant, stranded on the dredge pipes esophagus, with a good “special abilities.” We eating process, often because accidentally, resulting in a temporary position for throat throat stuffed cracking, do not blindly dig dig, esophagus tissue damage. The best way is to use warm water big mouth to swallow, washed down residue. Water, almost like a gentle “soft knife” in the dredge pipes stranded on the esophagus, with a good “special abilities.”

Six, moist hangover: asics women shoes drinking partner in many of the occasion to pay cups for light, easy to drink beverages. Although there are a lot of people called “hangover” in the hope to get relaxed from drunkenness, but the best way to let people drink a few glasses of warm water to drink immediately, allowing warm water to dilute dilute alcohol warmth, protection of human liver, compensation lost because of the large amounts of water drunk and vomiting. Meanwhile, you can consciously every time after drinking drinking warm water, dilute body hangover quantity, the protection of human liver, compensate for the loss of large amounts of water drunk and vomiting, liver function damage to lift hangover “Alert.”

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Jogging and walking, which is more healthy

Walking and running, is the a lot of accepted a part of U.S. adults sports exercise. But which one is bigger both for concrete bloom problems, but there has been controversy. Now, a array of active and walking for the absolute allegory of the new study, to accommodate some answers to this question. Their cessation was what? This is about absolutely abased on what you wish to accomplish the purpose.

If your purpose is to ascendancy weight,  asics gel noosa tri 7 behindhand of whether some bank in my opinion, active abundant bigger than walking. Endure ages in the “sport of Medicine and Science” annual appear a analysis report, it is abridged and beeline cut on the appellation affair – “running than walking added accessory to weight loss.” Advisers from the “National runners and walkers’ Bloom Abstraction activity recruited 15,237 32,215 walkers and runners, the analysis calm abstracts accompanying to the abstraction of California, asics gel noosa tri 8 Berkeley,” Lawrence Berkeley National Class “is getting conducted beneath the advocacy of the a project.

In accommodating in this study, participants were asked to accommodate their weight, waist circumference, diet and account breadth abstracts walking or running, and afterwards six years, and again activated already the data.

Just to participate in this study, the runners about consistently thinner than the Pacers. And from alpha to accomplishment to advance this state. In the accomplished few years, runners in advancement physique weight and waist ambit side,  asics running shoes abundant stronger than those walkers.

This aberration in participants age-old over 55 who has been decidedly evident. In this age accumulation runners active aggregate is not large, but about account calories austere during exercise, it is not added than earlier walkers. But their physique accumulation basis and waist ambit abstracts were bigger than their aeon Pacers acutely abundant lower.

Why are added accessory to active than walking for weight control, the acumen is not yet clear. But it seems absolutely obvious,  asics mens running shoes because it takes added than walking effort, active burns added calories per hour. The actuality is that. But the Berkeley abstraction and added studies accept adumbrated that the activity captivated in almost the aforementioned time – that is, pedestrians airing out a few hours, and and a runner, as in one anniversary conditioning calories captivated in the case of according , runners can still bigger in the continued appellation ascendancy of their weight.

Studies accept apparent that another, admitting small, but arresting acumen is that the appulse of active on the appetite. In this endure year, appear in the “Journal of Obesity,” the abstraction report, so that nine accomplished changeable runners and ten women assert on walking exercise, in two altered cases,  asics womens running shoes to the movement of the University of Wyoming analysis class reporting. There one day, these two groups of humans to airing or run on the treadmill for an hour. The next day, they blow for an hour. In both cases the accomplished process, the advisers will adviser their absolute activity consumed. They accept aswell taken claret samples from these volunteers to adviser their physique and appetence for a assertive hormone levels.

After these two experiments, they acquiesce these volunteers to blow in a room, the allowance abounding with buffet, they can advisedly accessible.

Pacers came out actual hungry,  asics gel kinsei 4 running shoes they eat added than one hour on the treadmill walking calories burned, added than 50 calories.

Those runners who aces their own food, eat calories than they captivated in active the heat, a bead of about 200 calories.

Exercise is completed, those runners are aswell testing out their claret alleged PYY hormone levels a lot higher, this hormone has been apparent to abolish appetite. Those walkers physique PYY levels did not increase, their appetence is actual strong.

Therefore, in adjustment to eat less, we accept to aboriginal run. However, according to the bloom of added apprehension methods, new analysis shows that walking and active at atomic as effective, and in some cases, asics gel noosa tri 7 running shoes the aftereffect seems to be bigger walking. A analysis address appear this ages (its abstracts or from the “runners and walkers’ Bloom Abstraction collected) found, and those who do not adulation sports compared to humans who, like runners and walkers, can abate amaurosis danger, which is a account abrupt exercise.

Appear endure ages in the “Arteriosclerosis, Thrombosis and Vascular Biology” on a new analysis address (or from its use of the abstracts complex in a amount of areas of the “runners and walkers’ Bloom Abstraction in the collection), the a lot of humans ability acquisition abating is that runners accept hypertension, diabetes, asice gel noosa tri 8 runnning shoes affection ache and cholesterol levels anticipation to be abundant lower than those who do not adulation sports. But the bearings is that the Pacers even better. Such as runners, jogging one hour a day, can abate the accident of affection ache by 4.5%. Those who captivated the aforementioned activity every day walkers, you can abate added than 9 percent accident of affection disease.

Of course, there is little ambler can absorb as abundant as the activity of the runners. Lawrence Berkeley National Class scientists and technicians, but aswell all those active and walking on the study’s advance columnist investigation, Paul Williams, said: “It is fair to say that if you wish to airing the aforementioned activity burning and running, you we accept to go far Tao 1.5 times, and absorb alert as abundant time. “On the added hand, those who activate walking exercise generally than those who started active exercise animal physique to be worse, so they get from exercise The benefits, can be almost greater. Dr. Williams said, no amount what your bloom goals: “facts abide to prove, whether it is active or walking, should be abundant bigger than no exercise.”

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Marathon runners tend to commit disease

First: Sports abdominal pain

According to the survey found several competitions, sports high incidence of abdominal pain, and sometimes even accounting for as much as 60% of the number of matches, once this disease, the light affect the speed, weight out of the race.

Second, leg cramps

Muscle cramp is called tonic contraction in the marathon is the most prone to leg cramps part of it is behind the gastrocnemius (commonly known as small calf), followed by the thigh muscle, each marathon athletes have cramps phenomenon, and the proportion of very high.

Third, exercise-induced hypoglycemia

Marathon since a long time, exercise the body will consume a lot of sugar, which sometimes happens hypoglycemia, asics gel noosa tri 7 women shoes which is called exercise-induced hypoglycemia hypoglycemia, exercise-induced hypoglycemia generally occurs during exercise or competition after the end.

Fourth, excessive tension

Marathon runners overwrought phenomenon is not uncommon in the game, which is due to the low level of training athletes, exercise too big moment, the game inexperience, poor health and recovering from illness and other circumstances caused participate in the competition.

Marathon runners often overwrought or competition during the race finish, the signs of pallor, rapid and weak pulse, blood pressure, dizziness, asics gel kinsei 4 t189n headache, severe difficulty in breathing, nausea, vomiting, right hypochondrium and chest pain and even fainting phenomenon.

Five, sports hematuria

In marathon training or competition, some athletes may appear naked eye or microscopic hematuria, but the athletes feel good about themselves, no other symptoms, the kidney function tests, blood tests and X-rays were normal, most athletes hematuria short duration, usually returned to normal within 24 hours, asics t264n at the latest within 36 hours to return to normal.

Six, sports anemia

Sports Anemia in marathon runners are not uncommon, anemia refers to the circulating blood or blood protein in red blood cells is below normal, anemia is often a symptom, rather than a specific disease, its many types, such as aplastic anemia , iron deficiency anemia, etc., caused by the movement of anemia called sports anemia.

Is the function of red blood cells carry oxygen to the tissues and organs, healthy man in 1 mm3 of blood 400 to 5 million red blood cells, the woman from 350 to 4.5 million red blood cells, red blood cells contain hemoglobin (also called hemoglobin), asics t306n which can make the blood was bright red. Normal man in 100 ml of blood in 12 to 15 grams of hemoglobin, the average woman is 11 to 13 grams.

Seven, exercise-induced proteinuria

In the intense marathon training or competition, a large number of athletes urine urine protein, called “exercise-induced proteinuria.”

At present, for exercise-induced proteinuria reasons not yet have a unified comprehensive answer, some people think that the world in recent years, the emergence of proteinuria, an important reason is the movement of renal vasoconstriction, asics gel noosa tri 7  causing stagnation of blood flow, glomerular capillary pressure increased, so that the film is the protein in the glomerular filtration.

In the past has been that the emergence of exercise-induced proteinuria is a normal physiological phenomenon, no harm to health and does not affect sports training. In recent years, foreign people on exercise-induced proteinuria and kidney were observed track inspection, found that 40 percent of the athletes of the subjective feeling poor, as well as certain diseases and signs of fatigue, so that the exercise-induced proteinuria is not traditional believe that is physiological.

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