Regular physical activity is good for the body. Jogging, or jogging, is one of the most accessible activities for everyone. It does not require any simulators, projectiles or particularly outstanding physical data. All you need to run is desire, time, fitness and space to run.
What is jogging
Jogging is jogging at a calm pace at a speed of 7-9 kilometers per hour, which is slightly faster than intense walking. With such a run, the foot mostly relaxed “slaps” on the surface, and the period of unsupported state is minimal: when one leg is repelled, the other is already lowered to the ground.
When to jog
This is an aerobic exercise that engages the muscles of the whole body and is used by professional athletes to warm up and cool down. In addition, regular jogging can be an excellent health remedy for people of all ages and levels of fitness, without serious injuries or defects of the cardiovascular system.
Jogging technique
By adhering to a specific running technique, you can reduce stress on your joints, reduce the risk of injury, and avoid fatigue. It is recommended to run on the ground, not on hard paved paths, and push off as much as possible with your foot, straightening your knee. You should start with a not too wide step, but you can gradually increase it as you train.
Keep the body straight and slightly move forward, bend your arms at the elbows and simultaneously "coordinate" the run with them. Breathing should be free, and shortness of breath or pain in the side indicates that it is time to slow down or start walking.
The benefits of jogging
Light jogging is one of the safest types of cardio workouts. Regular jogging will maintain muscle tone, strengthen the heart and immunity, and increase the body's endurance and stress resistance. Jogging stimulates metabolism, lowers cholesterol levels, and prevents atherosclerosis and osteoporosis.
Giving a uniform load and training the body, jogging provides an intensive supply of oxygen to tissues and organs. In addition to speeding up metabolic processes, it is important for the normal functioning of the brain, which may otherwise suffer from oxygen starvation. Running has a positive effect on memory, attention and mental activity. What's more, regular jogging is invaluable in preventing depressive disorders.
Schedule and training program
Running is best done in the open air, where the best oxygen supply is possible and the muscles work most efficiently in the natural environment. It is advisable to start the training program with short runs, from 20 to 30 minutes, gradually increasing the duration of the session to 1-1, 5 hours. The workout should begin with a light warm-up and end with a set of kneading stretching exercises. To achieve a stable and optimal result, you need to train 2-3 times a week.
You can start jogging with vigorous walking so that the body gets used to the motor skills of stride, and then move to slow jogging. Adjust the further running speed, starting from your own sensations - there should be no heaviness, shortness of breath or pain. Finishing running, smoothly move to a step. Avoid sudden stops and do not sit down immediately after running: this is harmful to the cardiovascular system.
