entrenamiento running I choke in the first minutes of training

I choke in the first minutes of training
You can see the full article here http://www.operacionbikini.es/me-ahog...

you have already put to work, you have started to exercise, but when you do aerobic exercise, such as running, you encounter an unexpected obstacle in the first few minutes "you see yourself die," you have shortness of breath, you feel a great fatigue, you "point" hurts ... but why that happens, if you do not take or 5 minutes exercising?

Quiet, not to be a loose, there are even professional athletes used to train hard, they also have this feeling of drowning and being exhausted at the beginning of your workout, so ... how can you not going to happen to you ?, but quiet assure you that you can overcome and enjoy your workouts.

Going from a sedentary state to active starts a physiological process in which your body needs many resources, imagine resting're 70 beats, and start your aerobic training, for example you get to run, probably in a couple of minutes we are already at 120 or 130 beats, or even more, this change so abrupt and so quickly, we will breathe it costs us, we start running bad and make no mistake, we will surely demotivate.

What happens in the first few minutes of aerobic exercise:

Lively start, it may be too busy to go at a pace too high for you.
You begin to notice that muscles burn, I often notice an unpleasant tingling (which I know is going to happen).
You begin to breathe fast to try to increase the oxygen to your muscles.
Time seems to stand still, you take just a couple of minutes but your feeling is that take hours training.
Notes heavy legs and / or congested.
The heart seems to be out of the chest, have started to pump faster to allow more oxygen and nutrients are transported throughout the body occurs.
And once you've gone through all these symptoms .... Presto presto, as if by magic you begin to feel better, your breath will begin to be more stable and you can train and even enjoy much of your training 🙂

But why does this happen?

Our poor body, which was so comfortable doing nothing, is going to be overwhelmed and will delay in delivering the "fuel" that muscles need to begin to "run" a greater capacity.

I do not want to get technical, but for muscles to constrict, need energy in the form of ATP (adenosine triphosphate), and we only have available energy of this kind that allow us to make efforts about 10 seconds, and after this time would have to reloading.

How I can avoid choking feeling in the first minutes of training?

You know that this feeling of breathlessness occurs by changing the sedentary to an active state, so we can facilitate this transition period and thus avoid the discomfort.

It is important to do a good warm up for the body to make a smooth transition can not go from 0 to 100, you must go gradually heated for about 10 minutes, for example if you are jogging, begins for example walk a minute and running another until you complete the 10 minutes, you can also alternate small jumps on the site with jogs ...

If you heat in an appropriate manner to avoid further suffering of the first few minutes.

While I personally do not, to avoid these first minutes of breathlessness you can help with caffeine, you can have a cup of coffee (better if only), one and a half hour before your exercise will help you spend that "bad shot" start to start training.

You can see the full article here http://www.operacionbikini.es/me-ahog...

entrenamiento running I choke in the first minutes of training
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