Fitness Fundamentals: Running, Strength Training, and Anatomy

Effective Training Techniques

Running Tips for Proper Form

• Control your pace using beats.
• Do not let your heart rate exceed 170–180 beats per minute.
• Maintain a regular and comfortable breathing rhythm.
• Run on soft ground, such as grass, and avoid areas with high pollution.
• Use music for a more enjoyable race.
• When you finish running, perform stretching exercises so your muscles recover and to avoid muscle soreness.

Strength-Endurance Circuits

This involves performing a circuit consisting of 8 to 12 strength exercises. Each exercise should be performed for a specific number of repetitions or for a certain time (20–60 seconds).

Upon completing an exercise, pause briefly to maximize recovery before the next set. The entire circuit can be repeated 2 to 4 times, depending on the difficulty of the training and exercises. Rest between sets for 3 to 5 minutes.

Recommendations for Stretching Exercises

• Begin stretching cautiously, gradually increasing practice as you become familiar with the movements and notice improvement.
• Perform movements gently.
• Maintain the correct position for 10–20 seconds.
• Stretch both sides of the body equally; do not forget any part of the body, especially parts that feel contracted or tight.
• Breathe slowly and relaxed; this helps perform the work with ease.
• Use soft background music to make the work more pleasant.
• Develop your own exercise routine and practice it regularly.
• You can use any time of day you need to relax for a few stretching exercises.

Foundational Physical Concepts

The Importance of Warming Up

A warm-up is the set of activities performed prior to sports or physical activity. It is fundamental for optimizing performance and preventing injury.

Resistance and Flexibility

Resistance and flexibility are key capacities at your age, as they aid growth and help your heart, lungs, and circulatory system develop properly. Maintaining these will ensure a healthy body throughout your life.

Human Anatomy Reference

Major Bones of the Skeleton

• Skull, Clavicle, Sternum, Rib Cage, Humerus, Radius, Ulna, Pelvis, Hip, Femur, Patella, Fibula, Tibia.
• Spinal Column: Cervical Spine, Scapula, Thoracic Spine, Lumbar Spine, Coccyx.

Key Muscle Groups

• Occipitofrontalis, Sternocleidomastoid, Pectoralis Major, Biceps Brachii, External Oblique, Tendons of the Fingers, Adductor Longus, Quadriceps, Tibialis Anterior.
• Trapezius, Deltoids, Triceps Brachii, Latissimus Dorsi, Gluteus Maximus, Hamstrings, Semimembranosus, Gastrocnemius, Achilles Tendon.

The Respiratory System

The respiratory system is responsible for bringing air into the body to extract oxygen and eliminate carbon dioxide. It is composed of the lungs and alveoli.