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- Fast Running Reduces Waist Fat And The Risk Of Heart Attack, Do Not Let The Heart Rate Exceed 80 Percent While Running
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Excess fat near the waist is the cause of heart disease, diabetes and certain types of cancer. According to The British Journal of Sports Medicine, high-intensity interval training can reduce this fat by 29%.
McMaster University Prof. Martin Gibala explains, for this, if you run 8 to 10 times fast for 20 meters, then you can reduce it rapidly. Know, what are the things you need to keep in mind for running…
It is necessary to follow these three steps for proper running
1. Do a 15-minute warm-up: Before starting a fast run, do a warm-up for about 10 to 15 minutes. For this, you can jog or do some slow rotations in the field. This reduces the chances of getting cramps. There will be light sweating in the body.
2. Understand the right way to run: While running, keep in mind that the toes touch the ground first. The front leg should come straight out. Move the hands back and forth rapidly. If you are starting out, do only four to five races. Take enough rest after every race so that you can complete the next race faster.
3. Run with 80% of Heart Rate: Your heart rate should not exceed 80 percent while running. Subtract your current age from 220 to find your maximum heart rate. That is, the maximum heart rate of a 40 year old person will be 220-40 = 180. Accordingly, 80% capacity i.e. heart rate should not exceed 160. You can use the mobile app to find out.
can adopt the run-let-run concept
at the beginning of the run ‘Adopt the concept of ‘run-let-run’. The concept was started by renowned athletics coach and Olympian Jeff Galloway. In this technique, we run for some time or some distance and then walk. After that run again and walk again. It proves to be very effective to start running afresh or to make your body fit for running again.