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The purpose of training is not achieving a certain performance, but making the process of adaptation that allows the physical support workloads gradually increasing, without any injuries and accidents. This is possible because the human body is able to react to external stimuli and self-modification in order to produce a more appropriate reaction. While training, so in order to get decent results must not fall below a certain value soglia.Se a part of the human body is stimulated to a greater extent than normal, overload occurs, for example, running the heart rate rises than at rest. The alterations induced by overload allow to train the body, improving the fit, once the body has adjusted to the new load, you should increase the effort made, increasing duration, intensity or frequency of training. You must then implement a progression, possibly in a phased manner to allow time and opportunity to the body to adapt to the overload.
Different types of training can also go to conflict with each other, interfering in the implementation of adaptation: if you want to train both strength and endurance, the effects will be rather smaller than would be lost if the two types of training would be carried out alone. The human body then reacts less effectively when subjected to different stimuli, as if the two types of training interfere with each other. Resistance training can interfere with training designed to increase speed and power. If the types of training are carried out in periods with each other in series (one after the other) can decrease or cancel the effect of interference, but unfortunately it triggers the opposite effect, ie the deallenamento of that type that is abandoned in favor of the new. The ability of the rider is able to discover what is the limit for which the exercise does not penalize the primary factor in the secondary.
This limit obviously depends on the characteristics of the athlete, but in the case of the beloved, even by the time available and its capacity for recovery. It's not only training, has also recovered. Who does not have sufficient recovery skills training should not put too harsh quality. It is quite useless to train hard three times a week if we need 48 hours to recover and be able to do a workout also light, thus avoiding exposure to accidents, almost always caused by training or racing in conditions of fatigue the muscle-tendon . The approach to the race, as with any other sport, must be gradual and slow. Here are some tips for beginners: it is better not to take when you are too tired, when he slept little during periods of convalescence or when suffering from even mild illnesses like colds and sore throats. Avoid too hot and sultry days that would lead to problems of dehydration and heat stroke, but also cold. Run on bumpy roads to avoid damage to ankles, to avoid the race continues on the asphalt, which often causes problems with tendons, and, if possible, run in circles not too polluted. Running on the track tartan causes excessive stress borne by the muscles and tendons, resulting in inflammatory disorders, and sometimes micro-fractures in the foot, well cushioned shoe, however, so use in training.

Exercise at least 3 times a week on alternate days to allow the body to recover, running with a slow pace for 5 minutes and gradually increasing both time and speed, perform stretching exercises at the end of the race. Each of us runs taking his own style, but at least try to run with the neck muscles relaxed and keep your head in a fixed location, not too forward or too far back. The shoulders should be unfolded, the leaning slightly forward to be able to run with ease. You should not run at high knees and toes, the pitch should not be particularly long and the foot must be kept as close as possible to the ground. Try to synchronize the movement of the arms, however, are required, with the legs. If you run uphill slightly change some details of the position. The head, shoulders and torso are slightly tilted forward to being able to move more easily and with less effort, the step becomes shorter than that carried out on the plain, goes on his toes, ankles leveraging. The descent is met with the head upright and relaxed, even with your torso leaning forward and avoid arching your back backwards, with the short wheelbase and the foot flat to the ground, avoiding running and jumping on heels, because that would entail damage to the knee and the Achilles tendon and arms that accompany the movement smoothly, without making them hang loosely by your sides. The correct position will certainly avoid some damage and pain in the limbs, but also those who run properly is not immune to some minor annoyances preventable with simple measures. Cramps, which often affect the calf, the back of the thigh and foot, caused by a lack of salt lost in sweat, can be avoided by making use of specific preparations and saline drinking a lot.

The Cool Down

Such as heating, cooling down is a fundamental aspect of the race. Although after a race you want to lie down on the couch, thank you later for having made a proper cool-down, which can reduce muscle aches and pains. The cool-down is to relax while jogging or walking after each race or workout for about five to ten minutes. In practice, the more vigorous the race, the more the body needs to cool down. There are good reasons to include the cool-down phase in their training.

Prevent dizziness: The main reason for the practice of cooling down is the fact that a slight jog gradually restores the heartbeat to a resting state. If you suddenly stop running, the muscles stop but the heart does not fit with the same speed. Continue to pump blood at a rapid pace, which will settle or concentrate in the legs, leaving other areas of the body, such as the brain, with an insufficient amount of blood. It is for this reason you may have dizziness after a long ride.

Reduce muscle soreness:The cool-down also counteracts the tendency to stiffen the muscles after exercise. In many cases, can reduce muscle pain that occur after the race, the phenomenon known as the DOMS (delayed onset muscle soreness.