Running is a great way to improve health, tone up the body, get rid of depression, and develop all muscles. At the same time, improper jogging can lead to fatigue and pain, and in some cases to serious injury, and as a result to the rejection of this wonderful type of aerobic exercise.
Instructions
Step 1
Warm up before jogging. If for very young people a warm-up can be uncritical, although it does not bother them to warm up muscles and joints, then from the age of 25 it is imperative to warm up so as not to get injured. At the same time, the warm-up should not be too long and tense, walk to the stadium with a brisk step, stretching, actively waving your arms, turning your torso, and we can assume that you have coped with the warm-up.
Step 2
There are two main ways of running - vigorous interval jogging and long jogging. Everyone chooses a type based on their own preferences. Interval will allow you to lose more calories in less time, jogging takes more time, but it is suitable for people who want to not only burn fat, but also relax.
Step 3
You should jog at such a speed that your heart rate is in the cardio zone, that is, it is in the range of 60 to 70 percent of the maximum frequency. In this case, jogging should last at least 40 minutes, only then will the fat be broken down.
Step 4
With interval training, you alternate between rest, medium exercise, and maximum exercise. Everyone chooses the intervals for themselves, but in general, the following scheme can be proposed - 100 meters running at maximum speed, 100 meters jogging, 100 meters walking.
Step 5
While running, it is very important to maintain uniform breathing, run with a straight back, bending forward slightly, hands should walk in a plane perpendicular to the body.
Step 6
If you start running, start eating according to your new lifestyle. The fact is that running forces the body to expend much more calories, and if there is insufficient nutrition, depletion of the body quickly begins. Instead of feeling fresher and stronger, as numerous articles glorifying aerobic exercise promise, you may, on the contrary, experience a constant breakdown. In no case should you combine jogging and low-calorie diets, you should eat healthy, but high-calorie food.
