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February 2015, № 2 (177)



Simonenkov V.S. RUNNING AS A MEANS OF INCREASING THE TOTAL ENDURANCE OF UNIVERSITY STUDENTS Physical health of modern humans depends on several factors, such as abiotic, genetic, lifestyle, environmental conditions, especially industrial activity. Harmonious development of the physical person — it is quite socially regulated process, where with the help of well-chosen exercise, work and rest, balanced diet can be wide enough to change the parameters of health, physical fitness, improve the work of the various systems of the body (nervous, cardiovascular, respiratory). Students with low levels of training must start training with distance, then move to alternate with jogging, and only after a preliminary preparation you can start jogging. The first classes are advised to carry out walking 30–40 minutes, the tempo — 90–110 steps per minute. In good health after two weeks you can increase the duration to one hour, increase the pace of walking. Frequency of sessions — 3–5 times a week. With a weak level of training walking is an effective means of improving aerobic endurance. Minimum intensity on heart rate, which gives training effect for persons 20 years — 134 beats/minute. For 20-year-olds involved in the optimal zone will have a range of heart rate 150–177 beats/minute, a zone of heavy loads — 177–220 beats/minute. The more intense the load, the quicker the training effect. For starters healthy students are allowed daily intense but relatively short-term load. Low-intensity, but prolonged exercise can be done in a day (but no more than 3 lessons per week).Key words: aerobic and anaerobic exercise, overall endurance, running.

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Year: 2015


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Sergey Aleksandrovich
MIROSHNIKOV

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