Fundamentals of jogging training. Wellness jogging technique: uniform and long run. Methods for assessing physical development

5. Balancing

Among the step-by-step cardio machines, the balancing stepper is distinguished by the fact that classes on it resemble an energetic dance. Due to the unusual type of movements that are performed on such a stepper, he received another name - rock and roll. Feet on the pedals during classes do not take steps, but rolling from side to side, while the top of the case, balancing, seeks to maintain a natural vertical position. The muscles of the whole body are involved in the work. In addition to strength, coaches coordination. Characteristics will help you make the right choice.

Sport Elite GB-5106 / 0722-03 Rock-N-Roll

Balancing compact mini-stepper, with a weight of 12.5 kg, can withstand a user's weight of 100 kg. It has:

• steel frame, rubber pedals;
• counter of time, step frequency, walking speed, calories.

Cost - from 2500 rubles.

The disadvantages include the unpleasant smell of rubber and creaking.

See the video for more details:

6. Elliptical

Orbitrek or combines the best qualities of a stepper, exercise bike and treadmill, simulating the smooth cyclic movements of a skier with the participation of arms and legs. Highly popular among athletes  it develops many muscles at once, the legs can move both forward and backward, the load on the joints is almost eliminated. But it has a high price and large dimensions.

Hop-Sport HS-025C Cruze

The machine of the Hop-Sport brand (Germany) is provided with a magnetic load system - maximum benefit with relatively small efforts. Also the model has:

• 8 options for adjusting the load;
• frame made of durable steel, built-in cardiac sensor on the steering wheel;
• PC with the parameters of distance, speed, calories burned, pulse, training time;
• works quietly and smoothly, stride length - 36 cm;
• stylish design and relative compactness (50x100 cm, height - 142 cm).

The weight of the ellipse is 23 kg, can withstand a load of 120 kg. The cost is about 14,000 rubles.

7. Hydraulic

The mechanical loading system is equipped with most classic and mini-steppers. Pedal operation on cylinders creates increased load, unlike electromechanical models. Therefore, such a simulator is suitable for effective training, and its undoubted advantage is its low price.

DFC SC-S038B

The classic mini stepper of the Chinese brand DFC. Compact, equipped with:

• LED display (time, calories, step count);
• 8 load levels;
• compact size, weight 5 kg, withstands 100 kg.

Cost - from 2500 rubles.

8. Staircase

The state-of-the-art staircase simulator is a compact moving staircase resembling a mini-escalator with many functions.

Ladder-stepper (clipper) 9. "Matrix C5X"

Matrix C5X from the Johnson American brand of orbitreks has:

• a huge amount of functionality - the latest training programs, multimedia, service and entertainment applications;
• unique design;
• maximum comfort and safety - calculated height of the handrails and steps, a pause when a foreign body enters or the student suddenly stops;
• suitable for athletes of any weight, height and volume.

The cost of more than 700 thousand rubles makes climbers affordable more for modern fitness centersthan for home.

9. Children's

Performing the same functions as a stepshop for adults, it is developed and   created especially for kids. Light in weight, bright in color, the most safe materials for construction materials. Almost no contraindications, designed for children 4-8 years old.

Children's option LEM-KTB001

The product of the Chinese brand "Baby Gym". It has:

• hydraulic loading system with manual adjustment and stepless switch, providing smoothness and quiet operation;
• made of safe materials (PVC, plastic, neoprene);
• equipped with an LCD display (time, calories, steps per minute);
• colorful bright coloring is very popular with kids.

Designed for children 4-8 years old, can withstand loads up to 50 kg.

Cost - from 4000 rubles.

Steps to Health and Beauty

The secret to the popularity of steppers is in their small size and versatility. They have practically no contraindications. However, it is advisable to consult with an experienced trainer and doctor (if there are serious problems). And then the steps on the stepper will be steps towards health and beauty.

The main method of training in health running is a uniform method that promotes the development of general endurance. In this case, a continuous run at a uniform pace lasting 30-60 minutes 2 times a week and 90-120min once a week is used as a training tool. The intensity of the run depends on its speed. The speed range in health training ranges from 7 to 12.

The choice of the optimal value of the training load, as well as the duration, intensity and frequency of classes is determined by the level of the physical condition of the student. Individualization of training loads in a healthy physical culture is the most important condition for their effectiveness; otherwise training may be harmful.

Depending on the level of physical condition, all students can be divided into three groups: the first group (special) - UVE is low and below average, the second (preparatory) - UVE is medium and the third (main) - UVE is above average.

In the first group, where practitioners tend to have various deviations in their state of health, a preparatory 2-week health walking program with gradually increasing duration and intensity is used. For this purpose, as a guide (which should be correlated with the capabilities of each individual), you can use the Cooper program for beginners.

In the second group, classes can begin immediately from the second stage - the alternation of walking and running (running - walking). The transition to continuous running is possible after 2 to 3 weeks.

In the third group, the preparatory phase (running - walking) can be reduced to 1.5 - 2 weeks; after that they go on to continuous running.

When using other types of cyclic exercises - swimming, cycling, rowing, etc. - the same principles of dosing training loads are preserved; duration - 30-60 minutes, intensity - 60-75% of the IPC, frequency of classes - 3-4 times a week.

Thus, the structure of health training, the basis of which is running, is as follows.

The first phase (preparatory) - a short and easy warm-up no more than 10-15 minutes. Includes stretching exercises (for muscles of the lower extremities and joints) to prevent injuries of the musculoskeletal system. The use of strength exercises (push-ups, squats) in the warm-up is undesirable, since at the beginning of the training, middle-aged people may experience complications in the cardiovascular system (a sharp increase in blood pressure, pain in the heart, etc.).

The second phase (main) is aerobic. It consists of running of optimal duration and intensity, which provides the necessary training effect: increasing aerobic capabilities, level of endurance and working capacity, as well as increasing UVE.

The third phase (final) is “hitch”, that is, the implementation of the main exercise with reduced intensity, which ensures a smoother transition from a state of high motor activity (hyperdynamia) to a state of rest. This means that at the end of the run it is necessary to reduce the speed, and after the finish a little more jogging or just walk for a few minutes. A sudden stop after a quick run can lead to a dangerous violation of the heart rhythm due to the intense release of adrenaline into the blood. Gravity shock is also possible - as a result of turning off the “muscle pump”, which facilitates the flow of blood to the heart.

The fourth phase (power - according to Cooper), the duration of 15-20 minutes It includes several basic general developmental exercises of a strength nature (to strengthen the muscles of the shoulder girdle, back and abdominals), aimed at increasing strength endurance. After running, it is also necessary to perform stretching exercises in slow motion, fixing the extreme positions for several seconds (to restore the functions of loaded muscle groups and the spine).

Despite the simplicity of the technique of improving walking and running, this issue should be addressed in more detail, as gross errors in the technique can cause injuries of the musculoskeletal system.

Professor D. D. Donskoy (1983) identifies four levels of training in the technique of recreational walking and running.

• 1 step - dosed walking. Normal walking at the usual pace, but strictly dosed for the duration and speed of movement; At the same time, individual walking techniques are maintained. As a rule, this is passive walking.
• 2 step - improving walking. The work involves additional muscle groups of the lower extremities and pelvis, which increases the total energy consumption and significantly increases its effectiveness. Characteristic features: active foot repulsion; moving the leg by turning the pelvis forward with an active roll - by pulling the body forward to the supporting leg; setting stops almost parallel to each other with a minimum spread. It is necessary to avoid "stopper" - "sticking" on the edge of the heel (cut of the heel), so the shin should not be taken too far forward. Thus, recreational walking is in many ways reminiscent of athletic walking - with the exception of emphasized active work with hands (which, by the way, is absolutely not necessary). The transition from a regular walk to a wellness walk is carried out gradually, with the periodic inclusion of new elements.
• Stage 3 - jogging. Running at a speed of 7-9 km / h, jogging, or shuffling. His technique is individual. Characteristic features: low speed, “spanking” with a relaxed foot and a hard heel strike against the support as a result of “bumping”.
• Stage 4 - light elastic running (footing) at a speed of 10-12 km / h. It is an intermediate stage from jogging to sports running. When the foot is placed on the support, the muscles of the foot and lower leg elastically tighten, and the shock softens. Landing on the outer arch of the foot with a soft roll over the entire foot and simultaneously turning the pelvis forward. Landing, rolling and active foot repulsion are quick, one-touch; the push is soft. This running technique significantly improves the cushioning properties of joints and prevents injuries. However, the transition to elastic running should occur smoothly and gradually, as training and strengthening muscles, ligaments and joints increase. Attempts by beginners to imitate the technique of sports running (high hip extension, a sharp push, a wide step) as a result of irrational energy consumption cause a sharp increase in heart rate and quickly lead to fatigue; training becomes ineffective.

In this regard, at the first stage of training, when the level of physical fitness is extremely low and the motor apparatus is completely deteriorated as a result of many years of inactivity, jogging should be used. This is a run in light conditions: complete relaxation; arms half-lowered, legs almost straight; soft, easy push; small, mincing step.

   \u003e\u003e HEALTH RUN

HEALTHY RUN

Improving jogging is the simplest and most affordable (technically) type of cyclic exercise, and therefore the most massive. According to the most conservative estimates, more than 100 million people of middle and old age of our planet use jogging as a means of healing. According to official data, in our country 5207 clubs of runners are registered, in which 385 thousand runners are engaged; self-running, there are 2 million people.

To enhance the promotion of jogging, it is necessary to better understand the psychology of a running person and the motives that guide him. H.S. Illarionov (1988) identifies the following main motivations for middle-aged people to do jogging exercises:
   - health promotion and disease prevention;
   - increased performance;
   - pleasure from the running process itself;
- the desire to improve their results in running (sports motivation);
   - following the fashion for running (aesthetic motivation);
   - the desire for communication;
   - the desire to know your body, your capabilities;
   - motivation of creativity, motivation of education and strengthening the family;
   - "family" run;
   - random motivation.

However, according to the author’s observations, the most powerful incentive for classes is just pleasure,
   the great feeling of joy that running brings. In most cases, those people who, as a result of improper training, could not experience these sensations, stop training.

The German psychologist Schellenberger (1988) notes the following reasons for the lack of physical activity of the population: lack of awareness of the benefits of classes (40% of the population); lack of interest in classes (47%); preference for any other leisure activities (62%); laziness (57%); lack of information about the possibility of classes, the problem of free time, disbelief in one’s capabilities ("nothing will work out anyway").

The technique of jogging is so simple that it does not require special training, and its impact on the human body is extremely large. However, in assessing the effectiveness of its impact, two most important areas should be distinguished: general and special effect.
   The general effect of running on the body is associated with changes in the functional state of the central nervous system, compensation for missing energy costs, functional changes in the circulatory system and a decrease in the incidence of disease.
   Endurance training is an indispensable means of discharging and neutralizing the negative emotions that cause chronic nervous strain. These same factors significantly increase the risk of myocardium as a result of the excess intake of adrenal hormones - adrenaline and
   norepinephrine.

Wellness running (in the optimal dosage) in combination with water procedures is the best way to combat neurasthenia and insomnia - diseases of the 20th century caused by nervous strain and an abundance of incoming information. As a result, nervous tension is relieved, sleep and well-being are improved, and working capacity is increased. "Knocking out psychological stress by physical" -
This is how the three-time Olympic champion Tatyana Kazankina described this phenomenon. Especially useful in this regard is the evening run, which removes the negative emotions accumulated during the day and “burns” the excess of adrenaline released as a result of stress. Thus, running is the best natural
   tranquilizer - more effective than drugs.

The calming effect of running is enhanced by the action of the pituitary hormones (endorphins), which are released into the blood when working on endurance. With intensive training, their blood content increases 5 times compared with the rest level and is kept in high concentration for several hours. Endorphins cause a state of peculiar euphoria, a feeling of causeless joy, physical and mental well-being, suppress the feeling of hunger and pain, as a result of which the mood improves dramatically. Psychiatrists make extensive use of cyclic exercises in the treatment of depressive conditions - regardless of their
   causes. According to the data of C. Cooper, obtained at the Dallas Aerobics Center, most people who run 5 km for training experience euphoria during and after exercise, which is the leading motivation for doing jogging.

As a result of such a diverse effect of running on the central nervous system with regular long-term studies, the type of personality of the runner and his mental status also change. Psychologists believe that jogging lovers become more sociable, communicative, friendly, have a higher
   self-esteem and confidence in one's abilities and capabilities. Conflict situations among runners arise much less frequently and are perceived much more calmly; psychological stress either does not develop at all, or is neutralized in time, which is the best way to prevent myocardial infarction.
   As a result of a more complete rest of the central nervous system, not only physical, but also mental performance, creative abilities of a person increase. Many scientists note an increase in creative activity and the fruitfulness of scientific research after the start of jogging classes
   (even in old age).

Fitness jogging has a significant positive effect on the circulatory system and immunity. Examination of 230 middle-aged men and women engaged in jogging showed a significant increase in the content of red blood cells, hemoglobin and lymphocytes in the blood, due to
   which increases the oxygen capacity of the blood, its protective properties (V.P. Mishenko, 1988). An examination of 40 people aged 30 to 60 years (length of service from 2 to 20 years) revealed an increase in serum immunoglobulins (G.A. Loban, 1986), which helps to reduce the incidence. When analyzing the ability to work and the frequency of diseases of workers and employees of enterprises in the city of Poltava, it turned out that the number of days of disability among people engaged in health running decreased from 18.1 to 1.2 per year on average (L.I. Gubka, 1986). Members of the Smolensk club of runners with experience of more than 3 years almost
   not susceptible to colds. And for employees of the Japanese gas company in Tokyo who are engaged in recreational physical education, the number of days of disability is 1.5 per year, while for workers who are not actively engaged in physical education, 11 days.

As a result of jogging, important changes also occur in the biochemical composition of blood, which affects the susceptibility of the body to cancer. So, when examining 126 runners older than 40 years, positive changes were found in the antitumor defense system of the body, in proportion to the length of experience in jogging. Therefore, the sooner you start training, the more
   the body's resistance to cancer (V.L. Mishchenko, 1986). Puffenberger observed 16,000 men for 16 years. In the first group with low physical activity (energy consumption for physical exercises less than 500 kcal per week), cancer was detected in 26% of the observed, and in
   the second, physically more active, group - in 19%. Thus, positive changes as a result of jogging classes contribute to improving health and increasing body resistance
   the action of adverse environmental factors.

A special effect of running training is to increase the functional capabilities of the cardiovascular system and aerobic performance of the body. The increase in functionality is manifested primarily in an increase in the contractile and "pumping" functions of the heart, the growth of physical
health. When examining 580 runners aged 30 to 70 years, it was found that the main indicators of the cardiovascular system (heart rate, blood pressure, ECG) did not differ from the data of young healthy people. Even such an important indicator as coronary crib, reflecting the degree of development of HES, in the elderly was not reduced. For beginners of jogging in just 8 weeks of training, an increase in myocardial contractility and heart performance was noted, as a result of which physical performance according to the PWC170 test increased by 30%. These changes were accompanied by an increase
   coronary blood flow and oxygen supply to the myocardium by more than 25% (E.A. Pirogov, 1985).

Using the latest research (echocardiography), it has been established that regular jogging leads to an increase in the mass of the left ventricle (due to thickening of its posterior wall and interventricular septum), which is accompanied by an increase in cardiac output and the ability of the myocardium to absorb oxygen. Moreover, these changes do not contribute to a marked increase in heart size, characteristic
   for athletes. This adaptation to training loads is optimal in terms of the functional capabilities of the body and maintaining a stable level of health (A.G. Dembo, 1989). In contrast to pathological myocardial hypertrophy, an increase in left ventricular mass is accompanied by
   expansion of the lumen of the coronary arteries, capillary myocardium, increased blood flow and the ability of the heart muscle to absorb oxygen. British scientists observed the described changes within 6 weeks after the completion of the training program (at a moderate pace - 3 times a week for 30 minutes).
   To increase contractility of the heart muscle, expansion of the coronary arteries and myocardial capillarization, which improves its trophism, is important. The well-known American marathoner de Mar, who died at the age of 73, had a 3-fold larger lumen of the coronary arteries compared to a vessel of an untrained person (Magop, 1978).

Numerous animal studies have shown that endurance training leads to myocardial capillarization and increased myocardial blood flow due to the formation of new capillaries. So, in dogs that performed forced training in running on a treadmill (1 hour per day) after 6 months
a significant increase in the total cross-sectional area of \u200b\u200bthe coronary arteries was noted compared with untrained animals. Moreover, there is evidence of an increase in collateral (bypass) blood circulation and coronary blood flow in dogs with experimental heart attack (with ligation
   left descending coronary artery) after a course of running training. He found a pronounced increase in myocardial blood flow in 4 (out of 7) thoroughbred dogs with experimental heart attack after running a training program in treadmill running.

In people with coronary heart disease, the development of collateral circulation is much more difficult, but even with such a severe pathology, in some cases, using a long endurance training, you can achieve positive results. New highly sensitive research methods
   coronary circulation using radioactive isotopes (thallium-201) made it possible to establish an improvement in myocardial perfusion in 6 (out of 16) patients with coronary artery disease after a 12-month training in walking and running. Increased coronary blood flow was accompanied by an increase in contractile and "pumping" functions of the heart. According to the All-Union Cardiology Center, after completing a 12-month rehabilitation program (walking and running), patients showed an increase in stroke volume from 70 to 80 ml; this made it possible to increase aerobic performance (МНУ from 22 to 27 ml / kg). As a result of many years of jogging in patients with myocardial infarction, this indicator increases to the level characteristic of untrained men - 30 ml / kg, and with intensive training - up to 35 ml / kg.

The head of the Toronto rehabilitation center, Professor Kauapad (1979) in post-infarction patients who underwent a long training in ultra-long distance running, noted an increase in BMD from 20 to 50 ml / kg - a level of endurance that allows you to run a marathon distance in 4 hours. These data indicate a huge the role of endurance training to restore physical performance.
After taking a rehabilitation course for 12 weeks in a cardiological sanatorium, patients showed an increase in working capacity (according to the submaximal test) from 420 to 600 kgm / min, and within two years of independent training in health walking and running - from 510 to 720 kgm / min (D.M. Aronov, 1983). Thus, even patients with severe coronary cardiosclerosis, thanks to regular training, managed to significantly increase the functionality of the circulatory system and significantly increase
   physical performance and level of health.

Naturally, the effectiveness of endurance training and the possibilities of its use in healthy middle-aged people are much higher. For runners 60-69 years old, the PWC170 performance indicator is higher than for non-running peers (852 versus 660 kgm / min), as well as for men 40-49 years old,
   leading a sedentary lifestyle (852 against 784 kgm / min). There is a pronounced anti-aging effect of running - a delay in the age-related decrease in working capacity by as much as 20 years.

An analysis of the data obtained by the author (EG Milner, 1986) showed that the size of the training load is a leading factor in increasing aerobic capabilities and physical performance. From the analysis of the data it follows that under the influence of running training for women for several years, an increase in aerobic capabilities and physical performance was observed in parallel with an increase in training loads - from 29.5 to 48 ml / kg and from 485 to 1086 kg / min, respectively. In middle-aged men, physical
   average working capacity was 1200-1500 kgm / min - more than that of young untrained men (1000 kgm / min), and almost the same as that of students of physical education institutions specializing in cyclic sports (fencing, wrestling, football) .

In addition to increasing functional reserves and maximizing aerobic power, it is important to economize on cardiac activity, reduce myocardial oxygen demand, and use it more economically, which is manifested in a decrease in resting heart rate (bradycardia) and
   response to standard load. Thus, under the influence of running training in middle-aged people, as the weekly running volume increases (from 8 to 48 km), a parallel decrease in heart rate at rest was observed - on average, from 58 to 45 beats / min. V.P. Mishchenko (1988) observed a decrease in the resting heart rate during the first year
jogging from 78 to 62 beats / min, and a noticeable decrease in heart rate was observed only from the 6th month of classes. According to the author, the experienced runners with many years of experience and running loads of 30-50 km per week have a resting heart rate of 42-54 beats / min. Thus, in middle-aged people, under the influence of endurance training, bradycardia reaches almost the same values \u200b\u200bas representatives of cyclic sports (the minimum heart rate in extra-class runners is 28-38 beats / min).

The impact of running on the risk factors of HEC is also great. Under the influence of jogging, normalization of lipid metabolism is observed: a decrease in blood cholesterol, triglycerides and LIP (with an increase in HDL). The content of HDL in bedridden patients is only 26 mg%, in leading inactive
   lifestyle - 42 mg%, for middle-aged runners - 63 mg%. Men and women involved in jogging, skiing, swimming, and HDL, which are the main protective measure against atherosclerosis, are 20-30% higher than physically passive ones. Data suggests runners have better performance
   lipid metabolism, and the level of triglycerides is 2 times lower than in inactive people.

University of Washington scientists observed 14 runners with the following data:
   average age - 60 years,
   height - 174 cm
   body weight - 66 kg
   fat component - 11%,
   IPC - 3 ml / kg,
   running load - 50 km per week,
   experience of regular classes - 11 years.

It was found the optimal ratio of various indicators of lipid metabolism, which almost did not differ from the data. Thus, radical changes in lipid metabolism under the influence of exercise on
   stamina can be a turning point in the development of atherosclerosis. In experiments on animals with experimental atherosclerosis, it was shown that prolonged endurance training of moderate intensity significantly reduced the prevalence of the sclerotic process. Using atherogenic
   a diet containing large amounts of cholesterol caused extensive aortic atherosclerosis in monkeys; after that, 50% of the animals ran on a treadmill (3 times a week for 1 hour). After 6 months, almost completely disappeared atheromatous plaques in the aorta were observed in trained animals, whereas in the control group they
continued to grow. The dogs also noted the complete disappearance of aortic atherosclerosis after training on a treadmill for 1 hour per day, however, this effect was achieved only with a fairly intense and prolonged training.

Based on long-term observation of HEC patients, many scientists believe that it is possible to stop the development of atherosclerosis by performing cyclic exercises. The possibility of the reverse development of atherosclerosis in coronary patients under the influence of endurance training is associated with activation of fat metabolism, a decrease in the content of LIP and an increase in HDL. Soten (1983) observed an increase in blood HDL in 40 coronary patients after a 3-week course of physical training (running for 20-40 minutes 3 times a week and running on a treadmill). H. D. Gogokhiya (1980) also noted the normalization of cholesterol metabolism in patients with IKS with an increase in HDL after a 12-month rehabilitation program (working on a bicycle ergometer 1 hour 3 times a week).

Under the influence of training on endurance, blood viscosity decreases, which facilitates the work of the heart and reduces the risk of thrombosis and the development of a heart attack. Due to the activation of fat metabolism, jogging is an effective means of normalizing body weight. In people who regularly go in for jogging,
   body weight is close to ideal, and the fat content is 1.5 times less than that of non-joggers.

Thus, joggers had a body weight at the time of examination of 10 kg less than their sedentary peers, although at the age of 18 their ideal weight was the same. It should be noted that the runners did not limit their diet and did not adhere to special diets. So
   Thus, the positive effect of normalizing body weight was due only to additional energy expenditure during training.

Brisk walking (1 hour per day) can be very effective in this regard, which corresponds to an energy consumption of 300-400 kcal - depending on body weight. The additional energy consumption in 2 weeks will be in this case at least 3,500 kcal, which will lead to the loss of 500 g of adipose tissue. As a result for 1 month
   training in health walking (without changing the diet) body weight decreases by 1 kg.
A group of American scientists observed women whose body weight was on average 80% higher than normal. For 2 months they were engaged in recreational walking (2 hours a day at a speed of 5 km / h) without restriction of diet. After the experiment, there was a decrease in body weight on average from 100 to 93
   kg Studies have shown that dosed physical activity allows you to normalize body weight not only due to increased energy consumption, but also as a result of inhibition of hunger (when endorphins are released into the blood). In this case, a decrease in body weight by increasing energy expenditure (using physical
   exercises) is more physiological.

According to the WHO expert committee (1984), the loss of 3-4 kg of body weight under the influence of physical training contributes to a more pronounced and stable normalization of cholesterol metabolism than as a result
   dietary changes. If we take into account that for 1 hour of a slow run at a speed of 9-11 km / h, twice as much energy is consumed than during walking (600 against 300 kcal), then it is obvious that with the help of running training you can achieve a similar effect much faster. After training, the working muscles “by inertia” continue to consume more oxygen for several hours, which leads to additional energy consumption. In the case of severe obesity, the most effective combination of both methods is endurance training and dietary restriction (due to fats and carbohydrates).

In addition to the main health-improving effects of running, associated with effects on the circulatory and respiratory systems, it is also worth noting its positive effect on carbohydrate metabolism, liver and gastrointestinal tract function, and bone system.
   The improvement in liver function is explained by an increase in oxygen consumption by the liver tissue during running by a factor of 2-3 - from 50 to 100-150 ml / min. In addition, with deep breathing while running, the liver is massaged with a diaphragm, which improves the outflow of bile and the function of the bile ducts, normalizing their tone.

The positive results of using running in combination with walking were obtained by Sh. Sh. Araslanov (1983) in patients with biliary dyskinesia; in this case, running in combination with abdominal breathing is especially effective. As a result of vibration of internal organs that occurs during running, intestinal motility and its drainage function increase.

Regular training in jogging has a positive effect on all parts of the musculoskeletal system, preventing the development of degenerative changes associated with age and physical inactivity. Limiting the influx of joint fluid (lymph) in case of physical inactivity leads to a violation of the nutrition of the cartilage and loss of elasticity of the ligaments, a decrease in the depreciation properties of the joints and the development of arthrosis. Cyclic exercises (running, cycling, swimming) increase the flow of lymph to the articular cartilage and intervertebral discs, which is the best prevention of arthrosis and radiculitis. Positive effect of running on function
   joints is possible only if adequate (not exceeding the capabilities of the motor apparatus) loads are used, and their gradual increase in the process of training.

The main method of training in jogging is a uniform method that promotes the development of general endurance. In this case, continuous running at a uniform pace lasting 30-60 minutes 2 times a week and 90-120min 1 time per week is used as a training tool (intensity 65--75 % ME. The intensity of the run depends on its speed. The speed range in health training varies from 7 to 12 km / h, and its upper limit can be used only in a group of runners up to 40 years old, with many years of experience. For beginners, jogging lovers usually do not exceed 9-10 km, and for more trained ones, 10-11 km / h.

For beginning middle-aged runners, at the first preparatory stage of training, a variable method is used - alternating short segments of walking and running. Experienced runners with many years of experience can use as a variable method of training cross over moderately rough terrain (30-90 minutes) no more than 1 time per week. This is the most effective means of developing aerobic abilities and general endurance, since the intensity of running in individual segments can reach a mixed energy supply zone with an increase in heart rate to “peak” values

(90--95% of maximum). Long uniform running with an intensity of 75% of the IPC ensures the development of endurance in beginners and maintaining the achieved level in trained runners. The alternation of segments of walking and running (running-walking) corresponds to an intensity of 50-60% of the IPC and is used as a preparatory training tool for beginners.

The choice of the optimal value of the training load, as well as the duration, intensity and frequency of classes is determined by the level of the physical condition of the student. Individualization of training loads in a healthy physical culture is the most important condition for their effectiveness; otherwise training may be harmful.

Depending on the level of physical condition, all students can be divided into three groups: the first group (with specialization) - UFE is low and below average, the second (preparatory) -- UFE average and the third (main) - UFE above average. Here are sample training plans for these groups in the first year of jogging.

In the first group, where practitioners tend to have various deviations in their state of health, a preparatory 6-week program of wellness walking with gradually increasing duration and intensity is used. For this purpose, as a guide (which should be correlated with the capabilities of each individual), you can use the Cooper program for beginners.

If there are contraindications to running over the next 6 weeks, the distance increases to 5 km, and walking time - up to 45 minutes (4 times a week). In the future, this load is maintained as the main training program that provides the minimum healing effect. In this case, the load intensity corresponds to about 50% of the MPC, and heart rate can fluctuate in the range of 100-120 beats / min.

If there are no contraindications to running training after mastering the 6-week walking program, you can proceed to the second stage - alternating short sections of walking and running (for example, 50 m run -1-150 m walk, then 100 m run - (- 100 m walk and etc.) until the run becomes continuous. After this begins the third stage - endurance training. The timing of the transition to continuous running is strictly individual and should not be planned in advance. Depending on age, health and UVE, this stage may last from several months to a year. The intensity of the load at this point is increased to 60--65 % MPC, duration of classes - up to 30-40 minutes, heart rate - up to 120-130 beats / min.

In the second group, classes can begin immediately from the second stage - the alternation of walking and running (running - walking). The transition to continuous running is possible after 6-12 weeks. By the end of the first year of regular training, the duration of continuous running increases to 40-60 minutes (6-10 km). The load intensity at this stage usually increases to 65-70% of the MPC, heart rate - to 130-140 beats / min.

In the third group, the preparatory phase (running - walking) can be reduced to 2-3 weeks; after that they go on to continuous running. Its duration by the end of the year can reach 50-60 minutes (8-10 km), and the intensity is 70-75% of MPC with a heart rate of 140-150 beats / min. Such a load is optimal from the point of view of health promotion, since energy consumption reaches 2000 kcal per week, and changes occur in the body associated with an increase in the level of BMD and a decrease in the risk factors of NES. A further increase in the load is not mandatory from the point of view of health-improving physical education. Long Sunday running (up to 2 hours or more) is used only with strong running motivation.

When using other types of cyclic exercises - swimming, cycling, rowing, etc. - the same principles of dosing training loads are preserved; duration - 30-60 minutes, intensity - 60-75% of the IPC, frequency of classes - 3-4 times a week. Increasing the level of strength endurance and flexibility is achieved through the implementation of strength exercises. In this regard, in addition to endurance training, it is necessary to additionally perform acyclic exercises that increase strength, strength endurance and flexibility, as well as prevent the development of degenerative changes in the musculoskeletal system (arthrosis, osteochondrosis, etc.) in people over the age of 40 years, these exercises should take about 40% of the total time for health training . They can be performed after the end of classes in health running (4 power phase, according to Cooper) or on days free from running. The first option is preferable, since running perfectly prepares the body for strength exercises, stimulating breathing and blood circulation. As a result, the negative effects of breath holding and straining characteristic of strength training are partially neutralized.

Thus, the structure of wellness training, the basis of which is endurance running, is as follows.

The first phase (preparatory) - a short and easy warm-up no more than 10-15 minutes. Includes stretching exercises (for muscles of the lower extremities and joints) to prevent injuries of the musculoskeletal system. The use of strength exercises (push-ups, squats) in the warm-up is undesirable, since at the beginning of the training, middle-aged people may experience complications in the cardiovascular system (a sharp increase in blood pressure, pain in the heart, etc.).

The second phase (main) is aerobic. It consists of a run of optimal duration and intensity, which provides the necessary training effect: increasing aerobic capabilities, level of endurance and working capacity, as well as increasing UVE .

The third phase (final) is “hitch”, that is, the implementation of the main exercise with reduced intensity, which provides a smoother transition from a state of high physical activity (hyperdynamia) to a state of rest. This means that at the end of the race it is necessary to reduce the speed, and after the finish a little more jogging or just walk for a few minutes. A sudden stop after a quick run can lead to a dangerous violation of the heart rhythm due to the intense release of adrenaline into the blood. Gravity shock is also possible - as a result of turning off the “muscle pump”, which facilitates the flow of blood to the heart.

The fourth phase (power - according to Cooper), the duration of 15-20 minutes. It includes several basic general developmental exercises of a strength nature (to strengthen the muscles of the shoulder girdle, back and abdominal press) aimed at increasing strength endurance. After running, it is also necessary to perform stretching exercises in slow motion, fixing the extreme positions for several seconds (to restore the functions of loaded muscle groups and the spine).

Despite the simplicity of the technique of improving walking and running, this issue should be addressed in more detail, as gross errors in the technique can cause injuries of the musculoskeletal system.

Professor D. D. Donskoy (1983) identifies four levels of training in the technique of recreational walking and running.

1 step - dosed walking. Normal walking at the usual pace, but strictly dosed for the duration and speed of movement; while maintaining individual walking technique. As a rule, this is passive walking.

2 step - wellness walking. Additional muscle groups of the lower extremities and pelvis are included in the work, which increases the total energy consumption and significantly increases its efficiency. Characteristic features: active foot repulsion; moving the leg by turning the pelvis forward with an active roll - by pulling the body forward to the supporting leg; setting feet almost parallel to each other with a minimum spread. It is necessary to avoid the “stopper" - "sticking" on the edge of the heel (cut of the heel), so the shin should not be taken too far forward. Thus, recreational walking is in many ways reminiscent of athletic walking - with the exception of emphasized active work with hands (which, by the way, is absolutely not necessary). The transition from a regular walk to a wellness walk is carried out gradually, with the periodic inclusion of new elements.

Stage 3 - jogging. Running at a speed of 7-9 km / h, jogging, or shuffling. His technique is individual. Characteristic features: low speed, “spanking” with a relaxed foot and a hard heel strike against the support as a result of “bumping”.

Stage 4 - light elastic running (footing) at a speed of 10-12 km / h. It is an intermediate stage from jogging to sports running. When the foot is placed on the support, the muscles of the foot and lower leg elastically tighten, and the shock softens. Landing on the outer arch of the foot with a soft roll over the entire foot and simultaneously turning the pelvis forward. Landing, rolling and active foot pushing are carried out quickly, with one touch; the push is soft. This running technique significantly improves the cushioning properties of joints and prevents injuries. However, the transition to elastic running should occur smoothly and gradually, as training and strengthening muscles, ligaments and joints increase. Attempts by beginners to imitate the technique of sports running (high hip extension, a sharp push, a wide step) as a result of irrational energy consumption cause a sharp increase in heart rate and quickly lead to fatigue; training becomes ineffective.

In this regard, at the first stage of training, when the level of physical fitness is extremely low and the motor apparatus is completely deteriorated as a result of many years of inactivity, jogging should be used. This is a run in light conditions: complete relaxation; arms are half-lowered, legs are almost straight; soft, easy push; small, mincing step. In the process of many years of training, a rational and economical technique corresponding to individual characteristics is gradually developed.

In addition to health training, physical education should include training in the basics of psychoregulation, hardening and massage, as well as competent self-monitoring and regular medical supervision. Only an integrated approach to the problems of mass physical education can ensure the effectiveness of classes for a radical improvement in the health of the population.