Wanem ol gutpela samting bilong ran long Tredmil?

1. Ranning em i wanpela ful bodi eksasais we inap kamapim ritmik kontraksen na rilaks bilong ol masol long olgeta hap bilong bodi, skruim ol masol fiber na protin konten. Wok bilong kamapim ol masol em i wanpela mak bilong fitnes.
2. Ol bun i stap olsem fremwok bilong bodi na leva bilong wok bilong ol man. Ol tineja long gro na divelopmen step, bihainim long ran inap long mekim blut i ron gut, skruim saplai bilong ol nutrien i go long ol sel bilong bun, strongim gro bilong ol sel bilong bun, na long dispela rot i promotim nomol divelopmen bilong bun. Long ol lapun, ol samting bilong skin i no strong moa, na isi isi ol masol i save bagarapim ol bun, ol bun i save kisim ol senis i wok long bagarap, na ol sik bilong bun na join tu i wok long go bikpela. Sapos yu stap strong long ran, dispela inap strongim wok bilong bodi, na dispela inap daunim ol senis i save bagarapim ol bun, na dispela inap pasim ol sik i gat krismas bilong ol i go long krismas bilong ol -}rileit, na long dispela rot ol i ken surikim taim bilong go lapun.
3. Hat em i olgeta hap bilong blut saplai long olgeta hap bilong bodi na strong bilong laip. Longpela taim ran bai strongim masol bilong bel bilong yu na skruim mak bilong protin na Myoglobin. Aninit long X-ray fluoroskopi, yumi ken lukim klia olsem bel bilong man bilong pilai i bikpela moa long averes, wantaim bikpela lukluk na strongpela pulsesen. Jeneral bilong blut i save kamap long bel em 765-785 mililita, na ol lain husat i wok yet long eksasais inap i gat blut bilong 1015-1027 mililita, na hat bilong ol inap daunim 10-20 taim/minit taim ol i skelim wantaim ol manmeri i no gat sik, na long dispela rot ol i daunim hevi bilong bel wok. Long narapela sait, ran inap mekim bel i sanap strong. Olsem yumi olgeta i save, taim hat bilong man i winim 100 bit long wanpela minit, ol bai pilim olsem em i luk nais tru, na em i bel hevi, na em i krai sori; Ol longpela taim rana inap larim inap 150 bit long wanpela minit.
4. Ol wok bilong laip bilong ol man i no inap stap longwe long oksijen inap liklik taim, na pulim win i go insait long bel na pulim win kabon daioksait. Vital kapasiti na maksimal ventilesen kapasiti em ol bikpela indiketa bilong skelim helt bilong ventilator. Ranning i ken kamapim ol Masol bilong pulim win, apim Vital kapasiti long 1-2 lita, na apim mak bilong oksijen intake bilong ol spotmanmeri i kisim trening long 33-60% skelim wantaim ol manmeri nating.
5. Ranning inap mekim na bel i no wok gut moa, na dispela inap mekim na ol wara bilong daunim kaikai i kamap bikpela moa, na bai ol man i no ken kaikai gut na kisim ol samting bilong kisim wara, na long dispela rot laik bilong kaikai i go bikpela moa, na ol i kisim marasin bilong helpim bodi long kisim planti kaikai.
6. Ranning i ken helpim long stretim sik mun na daunim sik bilong ol meri. Wanpela dokta bilong ol meri bilong Amerika, em Shane Jiede, em dokta bilong karim pikinini, em i bin mekim wok painimaut long Mestrual saikel bilong 394 meri rana long 1979 Nu Yok Maraton, na ol i painim olsem 26% bilong ol meri i gat sik Mentrual i bin kirapim gen nomol saikel, na 17% bilong ol meri i gat amenorrhea i bin kirap gen long kisim sik mun. Dispela i kamap bikos taim man i ran i go antap, dispela i save helpim bodi long daunim kaikai na kisim ol samting, na em i stretim wok bilong ol nev sistem, na em i mekim wok bilong endokrin i kamap gutpela moa.
7. Ranning i save mekem tingting blong hem i kam strong mo i save stanap strong, i save leftemap strong tingting mo gat longfala tingting, i save mekem se man i save tingting gud, mo i save leftemap fasin blong jenisim envaeromen. Ol manmeri husat i strong long eksasais longpela taim i gat tripela bikpela pasin taim ol i pinisim wok bilong kwantitetiv: namba wan, ol i save mekim samting hariap; Namba tu, em i gat bikpela strong na em inap yusim gut wok bilong em long pinisim ol wok; Namba tri em i kamap orait hariap, na rausim les olgeta, na inap long kamap orait gen hariap i go inap long mak i stap isi.