Winter season is a good time to run, to participate in long-distance running exercise, wearing inappropriate shoes, running posture unscientific, driving range to choose properly, pay attention to foot care after practice, etc.,asics shoes  will cause leg pain, when in actual treadmill exercise should note the following:

To try to choose the venue fluffy

Do not run very hard concrete floor. Uphill run, the use of the former sole, upper body slightly forward, slightly smaller stride, enhanced tread; downhill, upper body later Yang, heel first, and then transition to full charge, and should always pay attention safety, not with the inertia rushing to avoid danger.

Do not wear hard-soled shoes

Try to wear thick foundation softer shoes, asics men shoes the best shoes to wear. If you want to run on the asphalt road, you must choose a pair of pads shoes with thick foam pad as "running shoes." Because people in the running, every action once again have to endure foot ground reaction force of its impact, this impact is to pass by the soles. Since sponge foam rubber cushioning great when it is subject to the impact of ground reaction force, it will happen soon deformation sunken. This deformation consumed most of the impact force is transmitted to the impact of runners foot is greatly reduced. Sponge cushion, but also to the impact of the remaining evenly distributed on the foot bottom, rather than on a point impact. So wear thick foam pad after running shoes, it becomes hard to ache. If you wear hard-soled shoes on a long hard road running, it is "tough", and ran back foot will feel pain.

Running posture is to be scientific and reasonable

Avoid feet touch the ground heel first.asics women shoes used before the feet touch the ground give full play to the arch of flexibility in order to facilitate ready buffering action reducing the ground resistance. After kicking leg to stretch, to make good use when landing foot buffer force, not too fast. Such people feel feet running up lightweight and flexible, but also can reduce the burden of the foot to avoid pain.

Especially in hard concrete or asphalt road running, need more time to get used to, in the habit before, must not be violently running,  asics gel noosa tri 8 men shoes otherwise easily damage the legs and knees.

Not accustomed to running man, running on the highway, the most easily injured ankle and Achilles tendon, and some people do not suddenly start doing warm-up exercises, and no accurate estimate of their abilities.

In fact, this is a sprinter on the track in the playground to improve the running speed.

The hard road when running this way, Achilles will have a strong impact, because of fatigue around the Achilles tendon and inflammation, medically known as Achilles tendon inflammation around this is one of the damage caused by the movement.  asics gel noosa tri 8 women shoes Most people suffering from this disease are suddenly started running man.

In order to avoid this disease, jogging, you should first study the points on the road running. You see television coverage of the marathon race, we know that in addition to reach the finish line before the sprint, the players are the running heel first landing, although no benefit from this run method to improve the speed, but the foot suffered mild concussion, is the smoothest running method, it is suitable for long-distance running on the highway.

The purpose is to run in the elderly exercise, since it is not players to participate in competitions, do not have the required distance running speed, therefore, should first spend a year learning the most difficult time to fully fatigue caused by the running,   gel kinsei 4shoes<�/p�+ *�> and then gradually enlarge footsteps. Amplification method is to gradually raise the pace of thigh height, below the knee is like a pendulum wildly stretched out.

Raise the thigh, the required strength of abdominal muscles; if weak abdominal muscles, upper body will be thrown back, causing back pain, this is because when you lift the thigh, lumbar forward bending sharply sake. Strong abdominal muscles can prevent upper back. Upper body over backwards, the center of gravity adjustment difficulties, the speed is reduced. So, all in the sprint finish when the players can not win ruffled body, the reason for this.

There are many sports experts pointed out that Asians running, not exalt the knee, the knee does not stretch, so that each step shorter pieces, nor fast enough.

Plastic surgery medical standing position to explain this phenomenon, the reason probably lies in the failure to strengthen the abdominal muscles, inadequate training, resulting in back of the thigh muscles needed to bend the knee due to the lack of flexibility. From this, one is not properly trained people who wanted to improve the speed; it may be due to improper racing back pain or injury of the Achilles tendon.

In addition, the hard running on the road can also cause a variety of injuries,  asics noosa 7  even though people have become accustomed to running the heel also because of fatigue and pain. The pain is likely to be inadequate warm-up exercise. Most people jogging is 50% to 70% of the intensity running, so there is little case of knee pain, but once in a race, it will run with a higher intensity, so people often knee pain.

A few years ago, running shoes soles are still using raw rubber, and therefore can not fully absorb the impact from the road, feet always directly under great pressure. Now, all kinds of sports shoes, tricks, whatever soles can absorb the shock, that is a good sports shoe, may not need to buy expensive shoes.

In addition, the flexibility of the sole is not too good, too good elasticity, no sense of stability when running, but not good run.

Another way to prevent foot injuries is not immediately after finish the rest, it should be a period of time and then jog or walk, do something to ease movement, as circumstances permit, the best bathing some. If the case of ankle pain,   asics t356n  bubble hot water, slowly massages yourself, you can eliminate fatigue in a short time. Massage also has the essentials, must firmly with your fingers massage feet and ankles inside the heart muscle.

Runners, regardless of age, very few people attempt to exercise the leg muscles. But in daily training, regularly arranged a series of simple upper body strength training,  air max 2013 women will effectively improve the running ability of the trainer. The purpose is to improve Jinee strength and endurance, as well as the power of the abdominal and back muscles. By reasonably using his arms, the achievement of runners can increase nearly 12%. Don't know the use of arms common runner is, unfortunately, running the longer the distance, your arms will be tired. Arms can effectively maintain pace because they like a metronome drives to the rhythm of the legs. Increases the strength of upper arm can be through simple practice push-ups. Do push-ups need not too fast, and pay attention to the width of the two arms to strengthen back, shoulder, arm strength, all of these parts at the end of the run phase will play an important role. Don't do too much, just began to do eight to 10 times, and then gradually increased with the increase of strength and number of times.   air max 95 360 womens shoes Do push-ups benefits provide resistance is to use your own weight and without any infrastructure investment.

When running, the other a piece of important muscle is the abdominal muscles. Inability to relax the stomach is in distance training, the last stage of the game you stride length decreases, narrow chest, to reduce the total air abdomen. In addition because of abdominal muscle strength is poor, may bring trouble relative lumbar and abdominal muscle. The solution is to plan, regularly do sit-ups. This practice makes back, waist, abdominal muscles will get exercise. To strengthen the upper body strength to your day-to-day running, simple method is to run every day to do after finishing exercise to do it.  Nike Free Run 2 Women 15 a began to do ten sit-ups, push-ups and stretch his arms, 20 times in two weeks later increased to 15 sit-ups, flexion 20 push-ups and 30 arms.

To strengthen running as much as possible, once you have certain endurance base, increasing stride the simplest method is to run. Regular mountain run plan will have a effect on daily running, to the competitions but also have a significant effect. Mountain running can strengthen the thigh strength of runners,  Nike Free Run Latest Women shoes strengthen coordination in the legs, more can enhance the coordination of the brain.

Sense of self is a living body's natural reaction, but also changes in the human body signals. Feel divided into normal and abnormal sensation feeling. asics shoes  Normal sensation often thirsty, hungry, sleepy, tired, cold, heat, swelling, pain, numbness, etc., these feelings can be eliminated as conditions change. In running events, when there is abnormal sensation, should suspend activities, medical diagnosis and treatment. In running and other activities should pay attention to the following abnormal sensations:

1 Dizziness: If there is persistent or transient dizziness, you should not be forced activity. Especially in the elderly, should stop their activities, medical clinics, with particular focus on the cardiovascular system and cervical aspects of inspection.

2 Headache: headache, you should stop their activities,asics men shoes focusing on neurological, cardiovascular and cerebrovascular system checks.

3 asthma: such minor activities on the breath and rest for a long time can not be restored, which is abnormal.

4 thirsty: If plenty of water, still more than Ker, excessive urination, which is abnormal, should check pancreatic function.

5 hungry: surge in food intake after exercise, and if sustained, asics women shoes should go to check pancreatic endocrine secretion.

6 Anorexia: After an intense workout, but if you want to eat for a long time anorexia is an exception, you should go check digestive function.

7. Lack: a few days after exercise can not be restored if sustained, then the amount of exercise suited, can reduce the amount of activity. Such as reducing activity remains persistent fatigue, should check liver and circulatory system.

8 Pain: the beginning of activities of people, but long defunct recovery activities or transform new activities, asics gel kinsei 4 if it occurs in joints or joint pain and relevant section near dysfunction, which is not normal, you should stop their activities, check the joints without sick.

1, running the correct posture is heel first landing,Nike Air Max 1 scroll to the front feet off the ground, minimal impact on the knees.        

2, jogging on a treadmill and running right knee in the ground is not much difference.        

3, running flat slope greater than the impact on the knees.        

4, knee to bear weight on the stairs three times the weight of the knee to bear weight down the stairs five times the weight.air max 90 premium Greater the degree of knee bend, the greater the pressure.        

5, pigeon, right knee meniscus, the lateral grind more serious setback (extended look, inside and outside character jogging should do so).        

6, the elderly play key sub right knee injury in the larger, preferably not more or less for this sport. Because all of the support legs bear the body weight,air max 95 kicking leg knee keys must be rotated on a serious setback meniscus grind.        

7, Cycling optimum seat height, feet at the highest point, the vertical connections knees and toes, kicking down the vertical direction when the leg with lead angle of 20-30 degrees, this range with minimal impact on the knees.        

8, the human knee fully developed to 15 years, 15-30 years old knees in the most perfect state, almost unlimited use. 30-year-old began after knee degeneration, we need to protect. Knee pain after exercise; airmax 2012 if not in the short period of time (a few hours to one day) eliminate mandatory rest.        

9, describes two simple knee protection training methods: First, riding, hands hamstring, brought back toes; try to lift up the calf, quadriceps exercise. Second, armchairs, standing on one leg, Latest air max holding the other leg neck pulled back to the hip, for 15 seconds, and repeat several times.

Improve their endurance is the main method "than with their own." As long as a little progress every day, and finally you must be extremely powerful. As for the process of the problem, it can be: first you compare the right speed to run, we must adhere to it, you must not say die. With such a reference number,  noosa tri 8 a day to use the same speed running, slowly increase the number of laps, when the distance is basically meet your requirements, such as six laps, eight times, and then increase the speed, you can choose the final laps of the sprint Exercises such as improvement or stride frequency. Since we are based fitness goal, you can choose some mass games, entertainment (such as mountain climbing and tourism) as your destination.

Need to be careful not to run too tired, very easy to get hurt. Running technical issues should pay attention to, because we are running anti-clockwise laps left leg to bear a large amount, so this leg of the possibility of problems is relatively large,  noosa tri 7 so depending on the reflection (systemic and local) asics shoes take a different exercise intensity.

Progressive training

Rash will destroy you may have the strength to conquer marathon. Rash resulting damage to the joints, it is difficult to recover in a short time, or it will affect your long movement and life. This has profound experience of the students tend to be those limping. When we have some good things, often turn a blind eye, but when the pain and despair filled body and soul, we did regret less. For many of those who have not been systematically trained students, enrollment from going to games, often only two months or so. In such a period of time,asics men shoes to change from the usual run of 10 km to 30 km and 42 km of the breakthrough, planned, progressive training will be more and more important.

Highway run

For such a distance marathon, 42 km converted to the standard 400-meter runway playground full 100 laps. Laps run a 4.50 in the playground has also been very boring, confined to the playground jogging exercise,asics women shoes to increased long-distance running some difficulty. And the marathon is carried out on the highway, so the usual training, we should be more appropriate to run highways.

Pavement hard, buffer time is short, the impact on the ankle and knee is relatively large. However, in order to successfully complete the final marathon, we must get rid of dependence on plastic runway, fought hard road. Like hothouse flowers, eventually going to accept the true nature of wind and rain test. Beginning of practice to run the road, the little calf will be very tired, or even cramps, and knee and ankle last will surely be intolerable pain in a certain time, which of you may have experienced before. But in any case, do not let your weakness organization has just begun to accept dramatic impact remains to emphasize gradual.

How ran downhill

Today's Beijing International Marathon track overpass has reduced the number than in the past, but with proper practice the method on the downhill run is still very necessary to adapt to the game. Uphill will be tired, many runners in the top of the hill is coming when they are slowed down, because they wanted a breather. But refrain from slowing down, that's exactly what Men Chong, asics gel kinsei 4 if you crossed the hill Ming, to the downhill time and then relax, you will find that you have more than many of your opponents a long way up.

In the process of running uphill, the body would like to point forward, step length to shorten stride frequency to accelerate the arms should be actively swing. If we are pure in type players, step length shortened, keeping cadence basically unchanged on it.

The downhill running has its dangers; the main danger is that you tend to run too fast leaving their fatigue. Sometimes, you will be a punch in the downhill athletes over Ming go, do not worry,  asics gel noosa tri 7 you might catch downhill shortly after him, which also shows him running too fast. Downhill running, when appropriate amplification step, keeping cadence, feel relaxed in appropriate. Tend to use the whole foot or landing heel, so easy to control the tempo and prevent knee contusion.

First, run a simple warm-up exercise before doing

Some people are not used to do warm-up exercises, and what should be done before jogging warm-up and cool-down exercises foot.nike free run 3.0 mens running shoe Since running pressure on the knee, so to strengthen the knee warm.

Second, the best four-step a breathing distance running

Long-distance running is aerobic exercise, the body's major organs involved in the cycle, especially the respiratory system. In the running process, the body increased the demand for oxygen, under normal circumstances, to four-step breathing is appropriate, and tries to always keep that rhythm. The way in breathing, call the nose, mouth and nose mixed suck better.

Marathon at the beginning, because the oxygen supply behind the muscle activity required, so there will be heavy legs, chest tightness,  airmax 1 womens shoes wheezing and other phenomena, especially people who do not exercise regularly will feel stronger, but this is normal. If you feel more uncomfortable, you should stop and walk a few hundred meters, especially if they feel unwell, it is necessary to stop long-distance running.

Third, after running still walk a few hundred meters

Some people immediately after the marathon sat down to rest. Zhou coach reminded finish do not immediately stop and rest. After running, the human body have been up and down activity, should make all parts of the body slowly relaxed stroll a few hundred meters after the finish suggested, the body completely relaxed, do some whatever waist,airmax 90 women shoes abdomen, legs, arms activity.

Four, four categories of people should not participate in long-distance running

Since there had been Marathon runner sudden death therefore, the following persons unfit to participate in long-distance running.

First, potential disease. These diseases are mainly cardiovascular and cerebrovascular diseases.

If the amount of exercise far beyond the usual load, resulting in excessive exercise, stress, may lead to death or other sports injuries;airmax 2012 women shoes

Third, there is mild activity, chest tightness, headache, dizziness and other symptoms;

Four, elderly patients with hypertension and diabetes.

Fifth, the warm-up steps:

a. akimbo, toe point alternately active bilateral ankle

b. knees squat, heel lift, repeated practice 3-5 times, activities, bilateral knee

c. alternately raising and outreach lower limbs, activity hip

d. front, left lunge stretching, air max 2013 women running shoes stretch the leg muscles and ligaments

Seasoned runners know that long runs, tempo runs, and spadework are all critical to improving performance. What's more challenging, perhaps, is scheduling these sessions so you get the most out of each effort. "It's important to time your workouts correctly, and a lot of runners do it wrong," Nike Lebron James X says Jason Fitzgerald, a Washington, D.C.—based coach, 2:39 marathoner, and founder of. Getting the right amount of rest between quality workouts and before races helps the body recover and adapt, while knowing the best time of day to do certain runs can yield a more productive session. Clearly, whenever you can get out and run is when you should run—but if you've got options, here's how to time everything just right.

Go Long in the A.M.
"One of the primary reasons to do a long run is to improve fat-burning metabolism," says Scott Liegeman, a coach in Boulder, Colorado, and founder of Fast-Forward Sports. So going for a long run after 10 to 12 hours of fasting and just a small rerun meal is a good way to coax your body into burning fat for fuel. Morning is also the time when both core body and ambient temperature tend to be the lowest, so you're less likely to overheat if you have to be out there awhile, says Shawn Youngest, Ph.D.,barefoot free run an associate professor in the Department of Exercise Science at the University of South Carolina. And because most races happen in the a.m., it's the logical time for a dress rehearsal.

Run Hard in the P.M.
"A lot of data suggests that running performance, specifically over shorter durations, is superior in the late afternoon or early evening," says Youngest. Indeed, in his own research, Youngest found that swimmers performing all-out, 200-meter trials turned in considerably slower times in morning sessions compared with afternoon and evening sessions. Researchers have found that muscle power, reaction time, and aerobic capacity are all at their peak later in the day. Core body temperature also rises in the late afternoon, loosening up muscle fibers, which might leave runners less vulnerable to injury. Plus, Liegeman says,nike barefoot 3 the day's meals have replenished the carbohydrate stores necessary to fuel quick bursts at the track or the "comfortably hard" effort of a tempo run. If you can't swing late-day speed sessions, do them when you can: "They're going to have the same benefit for fitness and race preparation even if you might not be able to go as fast," says Youngest.

Stagger Quality Sessions
Different workouts tax different energy systems. Which means you don’t have to be completely recovered from say, spadework, before doing a tempo run? Generally, most runners can schedule dissimilar quality sessions two to three days apart. The key is to allow enough recovery time between similar workouts. According to Olympic marathoner Pete Pfitzinger, coauthor of Advanced Marat honing, seasoned runners generally need a minimum of five days between speed sessions, four days between tempo runs, and four days between long runs; less-experienced runners may need five to seven days between each. "People sometimes cram too many quality workouts without enough rest in between," says Fitzgerald. "Their bodies are in a constant state of borderline overtraining, so they don't adapt and they don't improve."air max 1 running shoes If for some reason you must do two hard workouts in a row, take two consecutive recovery days—cross-train, rest, and/or run easy, says Pfitzinger.

Take the Long View for Races
"It's a gradual progression, over weeks and months, where things get more difficult and more race-specific," says Fitzgerald. Build in a recovery week every three to four weeks, and avoid burnout by scheduling no more than four to six weeks of track sessions. Prior to event day, do your final long run seven to 21 days out   air max 90 running shoes (depending on race length) and your last race-specific speed workout four to 10 days out. The more experience you have and the loftier your time goal, the closer to race day you can do final key runs, says Liegeman.

Interval training program developed to consider the following points:

First, you need to improve what kind of physical fitness?

Second, how much time you have before the game?

Third, what venue with interval training (on the runway or highway)?

First, let's analyze, marathon running, the aerobic endurance 95%, our goal is to lay a good time in the game soon aerobic foundation. Therefore, in the beginning of training, usually three months ago, the type of interval training exercises should be aerobic endurance based. The general approach is to train for a long time, rest time is very short. Exercise and rest ratio should be 3: l, even without a break (this time should be called continuous training method). Long runs (middle leaving only drink a few times a gap) is the most effective training methods for the development of athletes is very good aerobic base. These exercises can improve muscle tissue aerobic capacity and cardiovascular respiratory system efficiency. In general, each training kept one hour at least, preferably more than two hours, the intensity should be relaxed in the case of personal feeling, you can chat in the running speed of the process to carry out. But more than two hours of training per week can not exceed twice, but to always observe the state of the body, to prevent training injuries, and requires a minimum of 48 hours of recovery time.

3 months before the race, usually 12 weeks, it should be shorter working hours and rest periods longer interval training, mainly for the development of speed endurance, - like training time and rest time ratio should be about 2:1. Training distance should not be less than 1000 meters up to 3000 meters. Speed ​​to be used to carry ten thousand meters race pace, jogging 400 meters can be intermittent. The benefits of this exercise are to increase anaerobic threshold, which is when the muscles begin to produce large amounts of lactic acid work intensity. Has trained athletes anaerobic threshold is higher, in the running high running speed can be maintained and will not produce more lactic acid. The low level of training of athletes may be due to lactic acid accumulation in the muscle prematurely slow down. Increase the anaerobic threshold may two factors: 1) high-intensity exercises enhanced ability to tolerate lactic acid; 2) high-intensity exercises to reduce lactate accumulation. In some literature, popular pyramid run method, to improve the anaerobic threshold also has a good effect. Specific approach is to use 1-2-3-4-5-4-3-2- training sequence 1, Run 1 minute, batch 1 minute, and so on. Run when you try, it should be 85-90% of the maximum speed, intermittent relaxation can be used when running the way to rest. According to their physical condition and training level, the running time increase or decrease the interval time. The method is best carried out in the playground, easy to record every lap time, used to control the time and intensity.

Conducted before the batch number should be reduced interval training, so before the reduction. Reduction can sometimes asked to restore muscle tissue protein and glycogen reserves. If you do not Tapering, players participate in the competition when the body glycogen levels low. In this way, it will seriously affect endurance, so that players could not finish the course or fail to meet requirements of speed.

Many coaches athletes in training to increase the practice time to rest skeptical, they think that only allow athletes engraved constantly exercise to achieve the training effect. And increased time to rest the idea runs counter to current practice with them. However, it should be noted that the focus on the full restoration of the results precisely allows players to withstand more strenuous workouts. The results show that interval training can rapidly increase maximal oxygen uptake and maximal oxygen uptake in the movement speed.

Summary: In marathon training, interval training is to increase aerobic endurance, increase the maximum rate of oxygen uptake under running an effective way. Intermittent training, working time and rest time ratio should be gradually becomes 2:1 from 3:1. In order to obtain the maximum training effect, high-intensity interval training can only be carried out 6-8 weeks, in order to get the best functional state players before the game two weeks should reduce the total number of interval training, so athletes have time to recover.

1 Put your workout time control in 30-40 minutes.

While it is a kind of trend, some people are willing to spend a lot of time in the gym, but in fact, in the 30-40 minutes later, the effect of exercise on the bad. If you take a long time, you have to reduce the exercise intensity, which in turn means that you spend too much time on your workout. A better way is within a short period of time for higher intensity exercise.

2 high-intensity exercise

If you're just starting to practice, then the best you can start from a smaller intensity. For example, if you are running or cycling, then at least a month to exercise endurance, then higher intensity exercises. This means that you need to keep an appropriate frequency, that is, you can easily talk, rather than panting. Then, once you have the endurance base, then you need step by step to increase workout intensity.

3 proteins

Many people need protein for muscle rebuilding enough attention. Aerobic exercise and strength training all need protein to repair muscles. I recommend whey or soy protein shakes.

4 Water

A day should ensure that the water intake. Your body needs several hours to absorb moisture, so you can not just drink before exercise. You should cultivate the habit of drinking water anytime of day.

5 Sugar that is carbohydrate

Although there are other low-crab fans say, but the fact is that we carbohydrates an important source of energy for the body. If you prepared a drink, make sure to add a little sugar. Bananas are low in fiber, high-sugar carbohydrates fruits, can supply the needs of practice.

6 drinks before and after exercise

At the beginning of practice before the end of the exercise, you'd better drink a cup containing protein, carbohydrates mixed drinks. In practice before drinking during exercise can improve your muscle amino acid metabolic processes. In practice after drinking, you can help muscles recover. Meanwhile, in the 60-90 minutes after practice snacks would be better.

7 Slowly Weightlifting

Many people muscle contraction is no problem, but they relax too fast contraction. But if you are more slowly in both directions, then you can get better results. As possible in each direction for 5 seconds.

8. Increase the weight

A start, you'd better start lighter weight points, but you should pay more attention to how to maintain good action essentials. Do not sacrifice in order to increase the weight of the moving mass, this is tantamount to pick up and pound-foolish. Heft, reliable quality can make you get a windfall in a short time.

9 Mixed Training

You can compare a long time to exercise your muscles instead were a group exercise different muscles. Through some practice, you can get full body workout. Another benefit is that your muscles just like in real life together as a movement, not a single movement. Some good mixed training includes crouch, put the shoulder, morning exercises, lunges, pushups, bench press, push hard, boating, pull the horizontal bar and so on.

10 balanced workout

Relative to sitting, or other stable against the practice; standing, or use Bose ball will be more efficient. These exercises will force you to keep the balance in the weight, which makes your core muscles get exercise. It can make your body stronger, but also make you stick longer.

11 pick the one you like cardiopulmonary exercise program

If you hate an exercise, then the exercise when it is no fun at all. And you will not persist long. Pick the one you like - jogging, walking, swimming, cycling, walking, rowing, stair exercises and so on. After the initial adaptation phase, you will find yourself slowly develop a habit, and more and more like sports.

12 Cross-Training

Avoid prolonged use of a form of exercise, otherwise the body will be in a state of mechanical repetition, so exercise to lose the original meaning. For strength training, should be replaced every few weeks on a form.

13 good ways

For strength training, such as swimming, way is very important, but for other types of exercise is also very important. If you're doing strength training, you start from lightweight, so you can use your own way to practice. In the beginning of the month, if there is an experienced trainer guide, will be more efficient. For swimming, you need a coach to teach you pose.

14 Ramps

If you're through running, cycling or walking to cardio, then combined with the slope, the effect will be better (usually on the ground after the workout for a month or two.) This will make you stronger, but also make you a limited time to get better efficiency. Start when you can relax, but once you get used to the slope, you should use a more challenging pace or limit to do it. Select a mountain, or on a slope repeatedly forward.

15 cycles

A lot of people into a misunderstanding, that is, each section of an exercise without a break. This will not rest your muscles, which makes your workout results compromised.