Running
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Running can improve cardiovascular fitness and muscle endurance. Light shoes, shorts or pants, and water are the basic equipment needed. A warm-up and stretch are important before running to prevent injury. Running provides health benefits like strengthening the heart and lungs, maintaining a healthy weight, and increasing energy levels. Following a structured schedule and running twice per day can help improve strength and speed faster. After running, do not sit down immediately and avoid drinking too much water, as it can cause vomiting. Showers are recommended post-run. Running is a great full-body exercise that can help with weight loss and overall health when done regularly with proper warm-ups and cool-downs.
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The following exercises allow a person to perform cardio almost anywhere, such as in their home, public park, or outdoor space.
People can choose the exercises that suit their current fitness level. They could also move on to more difficult movements over time as their fitness improves.
The following are calorie-burning exercises that a person can do at home with minimal equipment.
These exercises can form a cardiovascular exercise program.
For example, a person could do each exercise for 45 seconds to 1 minute, rest for 30 seconds, and move on to the next set.
As their fitness levels increase, people may wish to perform these exercises in circuits.
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jumper a beginner cardiovascular exercise that a person can perform almost anywhere.
To perform:
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Raise the arms out to the sides, straight in the air while jumping out with the feet apart.
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To perform:
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Bend at the knees to squat.
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Land softly on the balls of the feet, rolling backward to absorb the shock in the heels.
Repeat using different arm movements to adjust the difficulty.
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Chapter-1
Introduction to objective, scope and outcome the subject
Chapter 2
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Running
- 1. Running/ The Perfect TrainingRunning/ The Perfect Training Made by: Pansy Osama AL-A’smyMade by: Pansy Osama AL-A’smy
- 2. DescriptionDescription Running can be an good method ofRunning can be an good method of increasing aerobic/ cardio respiratoryincreasing aerobic/ cardio respiratory fitness as well as muscular endurance.fitness as well as muscular endurance. Running is very easy, as it can be doneRunning is very easy, as it can be done anywhere. It can also be adapted toanywhere. It can also be adapted to provide either aerobic or interval exercise.provide either aerobic or interval exercise.
- 3. equipmentequipment Light shoes would be best (unless youLight shoes would be best (unless you would prefer more weight and resistancewould prefer more weight and resistance to increase muscle strength)to increase muscle strength) WaterWater Shorts or sweat pants ( depending onShorts or sweat pants ( depending on weather)weather)
- 4. Step oneStep one Always warm-up andAlways warm-up and stretch before runningstretch before running to improveto improve performance andperformance and prevent injuriesprevent injuries
- 5. Benefits of runningBenefits of running Good for your health.Good for your health. strengthen and tone musclesstrengthen and tone muscles increase your energy level.increase your energy level. you maintain a healthy weight and simplyyou maintain a healthy weight and simply help you feel and look better.help you feel and look better. strengthen the heart muscle (a strongstrengthen the heart muscle (a strong heart helps reduce the risk of coronaryheart helps reduce the risk of coronary heart disease) and lungs.heart disease) and lungs.
- 6. strengthen the heart musclestrengthen the heart muscle
- 7. Begin with some tipsBegin with some tips A structured schedule keeps youA structured schedule keeps you motivated and healthy.motivated and healthy. Combine two workouts into one andCombine two workouts into one and achieve greater fitness—in less time.achieve greater fitness—in less time. Run twice a day to get stronger and fasterRun twice a day to get stronger and faster —sooner.—sooner.
- 10. After the runAfter the run Do not sit down. Put hands above theDo not sit down. Put hands above the head.head. Don’t drink a lot of water because you willDon’t drink a lot of water because you will throw up.(I know from personalthrow up.(I know from personal experience)experience) TAKE A SHOWER.TAKE A SHOWER.
- 11. conclusionconclusion If you want to loose a few pounds or stay inIf you want to loose a few pounds or stay in shape or even stay healthy, running is the bestshape or even stay healthy, running is the best exercise you can do.exercise you can do. You use more than leg muscles when you run.You use more than leg muscles when you run. Always stretch before and after.Always stretch before and after. Water is the key.Water is the key.