Συγχαρητήρια για την απόφασή σας να βάλετε τα αθλητικά σας και να βγείτε από το σπίτι για γυμναστική. Είτε θέλετε να χάσετε βάρος είτε να βελτιώσετε τη συνολική υγεία σας, η γυμναστική είναι σύμμαχός σας. Άλλωστε, το γεγονός ότι τα γυμναστήρια είναι κλειστά, δεν σημαίνει ότι πρέπει να σταματήσετε να γυμνάζεστε.
Γιατί να επιλέξετε το τρέξιμο
Σχετική έρευνα κατέληξε στο συμπέρασμα ότι το τζόκινγκ είναι ένας εξαιρετικός τρόπος καταπολέμησης της παχυσαρκίας. Σκεφτείτε ότι για κάθε λεπτό που τρέχετε, καίτε περίπου 2.5 φορές περισσότερες θερμίδες ανά λεπτό, συγκριτικά με το περπάτημα. Μάλιστα, έρευνα βρήκε ότι οι δρομείς έχουν λιγότερο λίπος και μικρότερο βάρος από όσους γυμνάζονταν εξίσου αλλά με διαφορετικό είδος γυμναστικής.
Ωστόσο, το τρέξιμο δεν είναι ιδανικό για όλους. Για παράδειγμα, όσοι έχουν πρόβλημα με τις αρθρώσεις τους ή μειωμένη ισορροπία, θα πρέπει να το αποφεύγουν. Επίσης, παρά το γεγονός ότι η έρευνα υποστηρίζει ότι το τρέξιμο ενισχύει την υγεία των οστών, ίσως δεν είναι ιδανική επιλογή για όσους δεν είναι εξοικειωμένοι με τη γυμναστική, αφού έχει αυξημένο κίνδυνο τραυματισμού.
Αν επιλέξετε το τρέξιμο, είναι σημαντικό να έχετε ένα καλό ζευγάρι αθλητικά παπούτσια, να δώσετε στο σώμα σας χρόνο να προσαρμοστεί και να ξεκουράζεστε όποτε χρειάζεται.
Γιατί να επιλέξετε το περπάτημα
Το περπάτημα είναι ο πιο εύκολος τρόπος να αυξήσετε τη σωματική σας δραστηριότητα, αφού εντάσσεται εύκολα στην καθημερινότητά σας και ήδη γνωρίζετε τι πρέπει να κάνετε. Επίσης, το περπάτημα είναι φιλικό προς τις αρθρώσεις.
Αν ο στόχος σας είναι να χάσετε βάρος, καλό είναι να γνωρίζετε ότι το περπάτημα δεν καίει σημαντικό αριθμό θερμίδων. Αυτό σημαίνει ότι θα πρέπει να περπατάτε για περισσότερη ώρα προκειμένου να κάψετε έναν ικανοποιητικό αριθμό θερμίδων ή να περπατάτε με έναν μέτριο έως έντονο ρυθμό. Βέβαια, κάθε μορφή γυμναστικής, ακόμη και η πιο ήπια, είναι καλύτερη για τη σιλουέτα και την υγεία σας από το να κάθεστε στον καναπέ. Εντάσσοντας το περπάτημα στην καθημερινότητά σας σταδιακά θα βλέπετε βελτίωση στην αντοχή και το σώμα σας.
Γιατί να επιλέξετε και τα δύο
Το περπάτημα και το τρέξιμο μπορούν να συνδυαστούν, εφόσον φυσικά δεν υπάρχουν προβλήματα υγείας. Οι δρομείς θα μπορούσαν να επωφεληθούν από το περπάτημα ως συνδυαστική προπόνηση, ενώ οι οι πεζοπόροι μπορούν να χρησιμοποιήσουν το τζόκινγκ ή ορισμένα διαστήματα τρεξίματος για μεγαλύτερη καύση θερμίδων. Εάν το τρέξιμο σας φαίνεται δύσκολο, μπορείτε πάντα να ξεκινήσετε με το περπάτημα και σταδιακά να αυξήσετε το ρυθμό σας μέχρι να φτάσετε στο χαλαρό και στη συνέχεια στο πιο γρήγορο τρέξιμο.
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