Everyone knows the benefits of jogging. In the process of running, almost all the muscles of the body are trained, the joints work. With the help of running, you can lose weight, as there is active sweating, which also helps to cleanse the body of toxins. And of course, running is great cardio workout. Improves the work of the cardiovascular system, blood circulation. And if you jog in the fresh air, you help to harden the body and saturate the body with oxygen (of course, in this case, it is better to run in the park to breathe clean air, and not exhaust gases).
Instructions
Step 1
First, decide on a running schedule and when you will run - in the morning or in the evening. Remember that running on an empty stomach in the morning, immediately after waking up, is not recommended, since the work of all body systems at this time is slowed down, and not only will you not help your heart, but on the contrary, you can cause serious harm to the body. After a light breakfast, you can go jogging no earlier than 40 minutes. Therefore, if in the morning you do not have enough time, it is better to postpone your workout in the evening. If your goal is simply to keep the body in good shape, three runs a week are enough. If you want to lose weight, try to run at least 6 days a week, giving yourself one day of rest.
Step 2
Don't skimp on good running shoes, especially if you're running outdoors. This will keep your spine, feet, and knees safe from injury. Clothing should be loose, lightweight natural materials that allow the body to breathe and absorb moisture, preventing the body from overheating in hot weather and protecting from hypothermia in cold weather.
Step 3
Before starting a run, you must definitely do a warm-up in order to warm up your muscles. For warm-up, you can walk quickly, perform several squats, bends, jump in place. If possible, it is good to do some stretching exercises for the leg and back muscles.
Step 4
You need to start jogging at a low pace, do not start abruptly right away, otherwise you will quickly fizzle out. Try not to make unnecessary movements so as not to overload the body. While running, tilt your body forward slightly to shift the center of gravity. The foot should be placed gently, resting on the ground with the entire surface of the foot, and then making a smooth roll onto the toe. Harsh blows to your heels can damage your joints and spine.
Step 5
You need to breathe while jogging with your nose. If you start breathing through your mouth while running, it means that the body is experiencing a lack of oxygen - it's time to take a break. Take a step, walk, in no case stop abruptly. After breathing is restored, you can go back to running.
Step 6
The length and speed of running depends on your physical fitness. If you work out in the gym on a treadmill, then the duration of the workout should be brought to 40-45 minutes. When running on the street, the body receives a more intense load, since you will need to overcome uneven terrain, changing weather conditions. Normal outdoor jogging is 25-30 minutes.
