AT run - TRAINING FOR INCREASE of GENERAL LEVEL of ENDURANCE [Survival and weapon] Episode 6
At a survival extreme terms the level of physical preparation of man plays the not last role. And the special place in this case is taken to the level of development of such quality as endurance.
AT run is BASES of TRAINING PROCESS
All, who began to hurry independently, it is necessary to remember that the first and most important task is a simple increase of endurance by means of training of aerobic orientation. Id est, speaking in simple terms, increase of time of duration of at run at permanent speed 6 minutes on one kilometre (10 km/h).
Beginning is necessary from easy runs, alternating easy at run with walking, for example: 100 meters of at run and 100 meters of walking. A rate of at run must be such at that you can speak with a colleague on training. He is named "colloquial" rate of at run. As far as realization of training there will be a gradual increase of time of continuous at run to 15-20-30. minutes.
In the beginning practicing is necessary no less than three one time per a week is a training day, after day of rest. After training, when muscles are warmed-up, it is necessary to execute a few exercises on the stretch of muscles. Implementation of physical drills is similarly assumed are quetching, undercutting on a cross-bar, exercises for the muscles of stomach and back.
At the end of training you must feel easy cheerfulness, but not tiredness. When you will be able freely to run back 5 kilometres for 30 minutes, it is possible to think about the increase of training distance, but not early than. Inadequate to your preparation the increase of loading can result in the decline of adaptation capabilities of organism, and to overtraining. That will demand extra-time on renewal.
EXEMPLARY A week's PLAN of TRAINING
Monday is rest
Tuesday is Thursday is aerobic at run on distances for a 5 km
Friday is rest
Saturday is aerobic at run on distances a 3 km
Sunday is aerobic at run on distances a 7 km
Only for a week there is a 25 km
And most important is your zeal in gaining end! More difficult than all to overcome the laziness and begin, casting aside I do not all "want", "can" not practice, I will not "be", "once", not skipping employments.
Productive to you training!
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