Arm cuffs or dumbbellsshift the body’s center of gravity and work more of the muscles in the arms, shoulders and upper back. They help develop static strength and endurance of the arm muscles, primarily the biceps.  

Leg cuffs load not only the leg muscles, but also the muscles along the spine and abdominal muscles. A weight vest enhances the cardio effect during a run and increases endurance.  

Weighted belt pumps up the muscles of the legs, buttocks, lower back, and abdomen. In most cases, this is the most natural way to maximize your workout because the added weight is not applied to moving limbs, does not affect running technique like leg or arm weights, and does not restrict movement like a weighted backpack can. 

Backpack is suitable for long-distance running. A specialized backpack differs from a regular backpack in that it has good ventilation and moisture removal, secure fit on the chest and waist, and full fit of the straps to the body.  

Weight of weights

All weights are made of wear-resistant material and filled with metal plates, granules (shot) or sand. Loads up to 1 kg are more often used for dynamic training or weight loss. Medium weight (1 – 2.5 kg) is used for long runs, endurance training and to increase speed. Weights over 2.5 kg are used after 2-3 years of stable training in jogging or on a treadmill. To avoid injuries and health problems, it is better to start jogging with weights with light weights. The load can be increased no earlier than 3 weeks and no more than 500 g. And the maximum weight of such equipment should not exceed 5% of the runner’s body weight. Running technique and safety

The technique of running with weights changes: short, low steps, the inertia of the body is felt differently, bending the body forward is more difficult.Therefore, you first need to work out the correct running technique without a load, and after at least six months of regular training, you can try adding additional weight. The following rules will help prevent injuries and joint problems while jogging with weights:

• the entire surface of the foot should touch the ground, keeping your back straight.
• Do you experience shortness of breath, rapid heartbeat, or feel tired? It’s too early to start running with weights. But if you want to enhance the effect of your workout by adding weights, start with walking! It will help you better adapt to the load.Later, you can start shuttle running with cuffs and dumbbells to prepare your knees.
• warm-up with weights before the main workout is required!
• Be sure to alternate walking and running with additional weight with days of rest.
• The duration and distance of a loaded run should be half as long as usual.
• It is important that the cuffs, vest, and belt fit snugly to the body and do not rub.
• choose shoes that are as comfortable as possible with increased shock absorption.
• if necessary, use elastic bandages and knee pads.

The benefits of running with added weight

• the body’s endurance increases,
• explosive and pushing power of the legs increases,
• the duration and distance of jogging is reduced, and the effect of training increases,
• muscle and bone tissue grows
• ligaments, tendons, as well as the cardiovascular and respiratory systems are strengthened
• calorie consumption increases
• all muscle groups are pumped evenly and the body contour improves.
• successfully overcomes the plateau effect – a phenomenon when the usual training ceases to produce the desired results.

Disadvantages of running with weights

• leg muscles do not relax during flight
• no relaxation of arm, neck and facial muscles,
• possible spinal injuries due to the heavy weight of the weighting agent
• increased impact load on the knee joints, Achilles tendon
• contraindicated for varicose veins, diseases of the cardiovascular system, musculoskeletal system, urolithiasis, rehabilitation period after operations, injuries,

Running with weights is a controversial type of training.It can increase the impact of training and achieve impressive results in a shorter time, but it can also serve as a catalyst for the development of health problems that were hidden before. Balance in everything is the main rule of any training. By overloading the body, you can take yourself out of the normal state for several weeks; but, on the other hand, for those who are constantly looking for the limits of their own capabilities, this method of loading will help them get closer to them faster. Listen to your own body, get a medical examination if necessary before experimenting with additional stress. Your health is more important than quick results!  

Сообщение Running with weights. Why and what do you need to know? появились сначала на In Sport.

Nowadays, treadmills are found not only in gyms, but also in medical, educational institutions and even at home.

How did the treadmill appear?

What is the essence of a treadmill?

Today, there are 2 main types of treadmills: mechanical (the track belt moves due to pushes from the legs) and electric (driven by an electric motor).

As has already become clear from history, the treadmill is, first of all, a very effective cardio trainer. At the same time, it also helps:

• strengthen the muscles of the back, abdomen and, of course, legs.
• lose excess weight. An hour of intense running burns up to 750 kcal.
• develop the body’s endurance, which means increase energy and improve performance.

Nowadays treadmills are equipped with a function for counting heart rate and calories burned. They are also equipped with computer programs that regulate speed, distance length, and even “build” obstacles in the form of hilly terrain.

But what about the usual running in nature?It takes place, if only because it has a number of differences from a treadmill: step size, different biomechanics of pushing off the foot and the body’s adaptation to acceleration, different intensity of exercise due to uneven surfaces and weather conditions, running in nature is somewhat harder to do, but also more enjoyable due to the diversity of the landscape.

Comparison of a treadmill, running outside and orbitrek

All three types of activities undoubtedly have their pros and cons.This table will help you determine them:

Choosing a treadmill for training at home:

Сообщение Treadmill. Comparison of treadmill with running and orbitrek. появились сначала на In Sport.

There is no need to give up jogging during the cold season. Vice versa! Running is extremely useful at this time! Consider for yourself:

• Cold air contains more oxygen.This means that our body will receive it in greater quantities;
• in frosty weather, blood thins, which reduces the risk of its stagnation, formation of blood clots, blockage vessels;
• the functionality of the respiratory tract increases (the volume of the lungs becomes larger, and the lung walls become thicker);
• excellent hardening of the body and strengthening of the immune system;
• a surge of strength, energy and positivity for the whole day due to the presence in the frosty air of a large number of air ions – negatively charged particles.

The main thing is to follow all the rules

1. A warm-up at the beginning of the run and a cool-down in the form of stretching exercises at the end are required.
2. Winter running should not be fast.
3. You need to breathe naturally while jogging, as convenient as possible: through your nose or mouth. The main thing is not to take deep breaths in frosty air.By the way, the harm from mouth breathing when running in the cold is a myth and nothing more.
4. We do not run in cold weather -25-30°C, in strong winds or heavy wet snowfall.
5. Choose the right and short route without icy paths, steep ascents and descents.
6. After running, we go to a warm room. We immediately take off our sports clothes to avoid hypothermia and take a warm shower.

Regarding how to run correctly, we have an interesting article about running technique.

How to dress for running in winter?

However, rules are not everything. We pay special attention to the correct equipment for running in winter. We put on clothes in several layers. This way we will ensure good thermoregulation and will not become overcooled. It is better to choose the First layer for winter jogging from a special thermal fabric. It retains heat perfectly and does not get wet from sweat. Cotton clothes should absolutely not be worn in the cold! It quickly becomes wet. It’s fraught with a cold!The Second layer for the top is a light sports vest/windbreaker with an insulated insert on the chest, if it’s down to -5°C outside. The best clothing for your legs in this weather is tights. They breathe well, do not get wet and protect from the wind. In addition, they provide a compression effect and general muscle support. We insulate ourselves with shorts on top. A fleece tracksuit can serve as a replacement for the above. The third layer is required at temperatures below -5-10°C. A sports jacket or suit in bright colors with a water-repellent and windproof top layer is suitable.

We choose high Socks for winter running in order to protect the ankle from injury to the Achilles tendon. Sneakerswe select from the winter collection of sports shoes. In it, the sole will not slip and freeze in cold weather, the upper has moisture-proof properties, and a whole heat exchange system has been thought out inside to prevent hypothermia. We protect our hands with gloves made of natural materials, or even better – with mittens. They keep your hands warm longer.Experts do not recommend pulling the sleeves of a sports jacket over your hands. This restricts movement and causes discomfort while running. On your head we put on a warm headband or “earphones” in cool weather and a cap, buff, or balaclava in cold weather. A hood is always advisable for protection from wind and precipitation.

So, running in winter is not only useful, but also very pleasant! Just remember these simple rules for your own safety. Let’s run!

Сообщение How and what to run in in winter and in cold weather? появились сначала на In Sport.

Cardio training is exercise that increases your heart rate and increases blood circulation throughout the body.

Interesting facts about cardio training.

Did you know that cardio can significantly reduce the amount of stress in your life? This occurs due to the release of dopamine and some other hormones that give a feeling of complete calm and complete satisfaction. Also, during exercises, you imperceptibly becomemore disciplinedand collected in life. This happens due to special impulses entering a certain area of ​​the brain. But that’s not all.Thanks to cardio exercises:

• endurance increases,
• general rejuvenation of the body occurs due to intensive supply of tissues with oxygen
• active weight loss,
• the cardiovascular system is strengthened
• resistance to diseases increases.

Practical application of intense exercise.

It is advisable to start any workout with cardio exercises.For example:

• running and intense walking
• jumping, including jumping rope
• workouts with a step platform
• orbitrek (elliptical trainer),
• exercise bike or cycling
• swimming, rowing,
• active games.

By the way, the mechanics of the latter completely free the joints and spine from the load, unlike the treadmill.Therefore, orbitrek is indicated during recovery from injuries. And by choosing a certain pace and load on the elliptical trainer you can effectively lose weight. In order to get the maximum benefit from cardio exercise and not cause harm to your health, you should follow a number of rules. When starting cardio exercises, it is better to devote the first 7-10 minutes to warm-up for preparing and warming up the muscles. Then perform basicintensive exerciseslasting at least 40 minutes. To achieve better physical results, the load should be increased periodically. The duration of the entire cardio workout lasts no more than 1 hour, otherwise the body will be overloaded and the healing effect will be lost. It is important to ensure that the classes correspond to your level of preparation. Beginners need to increase the number, time of classes and load gradually, starting small, without instant personal records.It is ideal if cardio training takes place in the fresh air or in a well-ventilated area. The use of air conditioners and heaters for this type of exercise is highly undesirable because they burn essential oxygen. And to enhance the health-improving effect, breathe evenly and deeply, without small jerks. Cardio training is carried out 3 to 5 times a week with a mandatory two days off for complete recovery of the body. The interval between such classes should not exceed 2 days. In order not to harm your health during cardio exercises, you should also take into account age and measurement of maximum heart rate. To measure the latter, you can use a regular stopwatch or a wrist fitness tracker. You need to measure your pulse several times during exercise. You should also remember to drink water in small sips during training to avoid discomfort in the body and prevent dehydration. Water should be at room temperature, without flavoring additives or gas.

Now, armed with knowledge, you can confidently improve your health and lifestyle.The main thing is to follow all the simple rules when performing cardio exercises, avoid overload and eat a balanced diet. If you have any questions while reading the article or want to share your own experience, write in the comments. We are glad to be useful to you!

Сообщение Cardio training. The benefits of intense exercise. появились сначала на In Sport.

• what is a warm-up and why is it needed?
• how to warm up correctly?
• basic principles and exercises for warming up. This article will be about all of this.

What is a warm-up and why is it needed?

Warm-up is warming up the body and preparing it for loads. Working out joints, ligaments, tendons and muscles. Thus, in order to start a full workout, you should prepare for it. So to speak “pre-workout”

Understanding the structure of a joint is useful for everyone.For a general idea of how joints work, watch this short video:

Some people, when they come to the gym, immediately begin basic exercises. This, of course, is also possible, but in this case, the risk of injury increases. Plus – you will not get the same payload that you would have afterwarm-up exercises.

How to warm up properly?

Everything is logical here. Each sport has its own exercises forjoint warm-up. For example:

football players and weightlifters. The former pay more attention to the legs, ball handling technique and cardio exercises… So does the warm-up, respectively. When warming up, the football player will work more intensively on those parts of the body that will bear the main load. Stretch the ligaments and joints of the legs, do stretching mainly on the legs. Be sure to do cardio (running), etc. Bodybuilder – strength training, prepare differently.

Of course there is!

Universal warm-up complex

One way or another – basic body preparation exists. And it is preferable to do it for athletes of any sport. In order not to get lost, forgetting whether this exercise has already been done or not, I advise you to go from top to bottom or from bottom to top. At the same time, working out all the necessary areas of the body. The warm-up complex includes exercises for all joints. Such points:

• neck
• shoulders
• elbow joint
• brushes
• lumbar region
• hip joint
• knee
• foot

Also, the warm-up must include cardio exercises. I think there is no point in writing about this.It’s better to see it once, and even better to do it together:

Hereyou can also find information about warming up before training. How do you warm up? Share your good tips in the comments below, or on our page on social network. Effective training to you!

Сообщение What is a warm-up and why is it needed? появились сначала на In Sport.

What muscle groups work when exercising on the orbitrack

There is a widespread belief among visitors to gyms and fitness centers that training on an orbit track is equivalent to a regular jog in the park. This statement is erroneous – primarily due to the different muscle groups that are involved in certain types of cardio training. To put it simply, orbitrek is not able to completely replace jogging, but it is extremely effective to use. When working on it, the muscles of the arms, back and chest are activated. The treadmill mainly works the muscles of the legs and back.Also, when exercising on this simulator, you do not give your joints the harsh load that they receive when running. Therefore, orbitrek is a more gentle type of training, which is suitable even for people who have suffered injuries, have back problems, as well as for women just a couple of months after giving birth. The Magnetic running trainer allows you to work out and “accelerate” the following muscles:

• Hamstrings. They work when bending/extending the leg. The maximum load on the tendons occurs during extension. To work them out better, we recommend increasing the angle of inclination of the orbitrack.
• Quadriceps and gluteal muscle groups. A treadmill or exercise bike does not provide good exercise. But regular exercises on the orbit track allow you to load them as evenly and effectively as possible!
• Triceps, biceps, back and chest. Orbitrek is a universal simulator for improving general physical fitness.Working with levers (you need to hold them in your hands) provides a good load on the listed muscle groups.

The Orbitrek-simulator is considered a universal exercise for the heart. All exercises on an elliptical trainer are aerobic (in other words, they work on the heart, ensuring its proper functioning), and therefore the decision to purchase an orbit track for your home will be as effective and rational as possible. Such training will achieve many goals:

• loss of excess weight;
• general strengthening of the body and health;
• increasing the level of physical fitness;
• improving the body’s aerobic capacity.

Correct technique for practicing on an orbit track

Regardless of the chosen training program or the purpose of the exercise (for example, losing excess weight or improving physical fitness), you should adhere to certain rules. First,do not lift your heels from the pedalsduring exercise, make the most smooth and uniform movements possible.Ideally, there should be no jerking or jolting. When training, your legs should move along an elliptical path. Secondly, keep your hands on the handrails. If the design of your simulator has movable handrails, we recommend holding on to them, since the effectiveness of such training is much higher. Keep your head and back straight.

Orbitrack or treadmill – what to choose?

When choosing a machine for training, you should consider the overall goal of the training. For example, for runners, regulartraining on the trackand also jogging outside are a priority. However, track and field athletes often useorbitrackduring warm-up or recovery procedures (for example, after injuries). Therefore, there is no clear answer to this question. To increase the level of general physical fitness (GPP), as well as during regular training in the gym, we recommend using both simulators. At the same time, you should exercise on the track at a measured pace. For example, as a cool-down after the main part of the exercises.If you bought an orbitrack for home training, you can postpone the purchase of a cycling or treadmill. An elliptical trainer allows you to work out almost all muscle groups that are used when cycling or running. In addition, such a simulator allows you to change the incline of walking/running, as well as set special programs for losing excess weight, maximizing cardio load, or other goals. Orbitrek includes the following functionality:

• Adjustment of height and step length. All orbitreks have a special microcomputer that allows you to configure the necessary parameters in just a few clicks (buttons are used for this);
• Ability to change the trajectory and pace of movement. The magnetic elliptical trainer (the full name of the orbitrack) is suitable for all users, regardless of their physical fitness, age or other indicators;
• Availability of already established training programs. You can choose any one, but first, of course, it is better to consult a doctor about the load.
• etc.it all depends on the model and cost

The electromagnetic elliptical running machine is very popular among athletes from all over the world. It is also extremely popular among fitness fans. Versatility, safety and ease of use are the key advantages of this simulator, which literally any user can start training with. And it’s not for nothing that more and more fitness trainers are including regular orbital training in their clients’ programs. In a word, the effectiveness of this simulator is extremely high! Shall we run?

Сообщение Orbitrek. What is it for? How to use it correctly? появились сначала на In Sport.

Running is the best way to improve your body’s health and maintain the necessary tone. While running, dozens of different muscles come into play, which provides a good load on the cardiovascular, respiratory and other human systems. However, running can be different – recreational, sprinting and even marathon, in which the athlete covers tens of kilometers without a break! In any case, the overall success of training will depend on thecorrectly chosen running technique. For example, the movement technique when running short or long distances differs significantly.Moreover, if the athlete does not adhere to the correct technique, then training will be accompanied by constant pain (and sometimes injuries!). Today we will talk about how to choose the right running style, and also point out common mistakes when practicing athletics.

Сообщение How to run correctly? появились сначала на In Sport.

The first thing to determine is the running surface – it is often the main factor in choosing shoes. Each surface requires its own sneakers, with its own structure and type of sole. So, for running on asphalt paths, it is better to get sneakers with smooth and soft soles, and for rough terrain (for example, jogging along a forest path), it would be better to opt for a harder sole. Including spikes, which will prevent slipping and protect your feet from uneven surfaces.You should give up sneakers right away, as well as sneakers for the gym, since running requires its own special shoes, because this sport involves a specific type of load that needs to be compensated.

7 key characteristics of quality running shoes

Running shoes, no matter what brand they are, have a number of common characteristics.

Weight:

It is believed that they should be as light as possible and not exceed three hundred to three hundred and fifty grams. Modern materials make it possible to create sneakers weighing up to two hundred grams.

Cushioning:

Good running shoes should have a shock-absorbing sole that is reinforced in the heel. Some models have several levels of shock-absorbing inserts, implemented using air pockets, frame springs or inserts made of a softer and more elastic material.

Flexibility:

The toe box and upper part of the shoe should be as flexible as possible, so your fingers won’t get so tired, which will have a positive effect on the distance.

Wear resistance:

A particularly important parameter for running on hard surfaces.In order not to wear out, the sole should have additional inserts made of more wear-resistant rubber. Their most optimal location is on the outside, as well as in the heel, where the main load usually falls.

No rigid lacing bar:

For additional comfort, the lacing loops should not “sit” on the same bar. Firstly, its absence will make the upper of the sneaker softer and more comfortable, and secondly, thanks to this, it will be possible to slightly shift the loops, and therefore the possibility of tightening the sneaker on the foot. In addition, the lacing itself should be more anatomical and shifted to the inside.

Removable insoles:

Each athlete’s foot is individual, which is why the interior space of sneakers is not always comfortable. Good sneakers allow you to change the insoles – for example, with orthopedic insoles or insoles with additional cushioning.

Breathable materials:

When choosing running shoes, you should immediately abandon leather. Because she doesn’t breathe well. Often synthetic or fabric reinforced with synthetic threads fits much better and prevents the feet from overheating.In addition, you should pay attention to individual factors – elevation, pronation and supination.

Thus, athletes with a low arch and strong pronation are recommended to choose shoes with an instep support, but with hypopronation, when the ankle is displaced to the outside and the athlete stands on the outer edge of the foot, running in sneakers with an instep support is not worth it.

About choosing running shoesis very well described in the article. It also discusses priorities in using shoes on various road surfaces.

Personally, I run in Asics gel kayano sneakers. They are great for people with a lot of weight. And I have 100+ kg. correct running technique is also important.Be that as it may, if you often run, it makes sense to approach the issue of choosing shoes with maximum attention. This will allow you not only to demonstrate better results and greater speed, but also to get maximum pleasure from your run, reduce injuries to a minimum, and alsorun without getting tired.

Сообщение Running shoes. What do you need to know to run effectively and without injury? появились сначала на In Sport.