The contents
What is the use of running?
What you need to know about Jogging?
If you want to keep in shape but don’t want to spend too much time and money, you have a great way. And it’s called Jogging. You will be able to conduct training at a convenient time, and you don’t have to go to the gym and listen to all instructions of the coach. You can run both in the morning and evening. Place to run is also selected independently. This can be a Park or promenade, located with your home. Magicforum figured out how to run correctly.
What is the use of running?
Running can distract you from problemsand also give energy. While running, the body produces hormones of joy – endorphins. In addition, regular Jogging will benefit not only physical but also emotional health. After training, the person even feels the increase of self-confidence.
Jogging great effect on the whole body – it strengthens muscles, increases skin tone. But if the people involved in running, is able to breathe correctly, he can count on the fact that the body is actively enriched with oxygen. The last fact is important to support the work of the cardiovascular system, internal organs and strengthening the immune system.The right running technique helps protect the body from the possible appearance of cancer cells.
During the run to work involves almost all the muscles of the body. In addition, people can count on begin to clean his body, because sweat removes toxins.
The running helps to strengthen the cardiovascular system, helps to enrich the body with oxygen.
Jogging also has a positive impact on emotional health. As we have noted, many people run after to feel happy.
Running in the fresh air helps to harden the body.
Scientists who conducted the study, found that Jogging has a great impact on the indicators of the health of the body. For example, they proved that if a person at age 60 is running, the efficiency is approximately equal to the health of the 40-year-old man, who does not run.
In addition, Jogging helps to lose weight. For this we should learn the correct technique of running, and after a while you can enjoy the results. As you can see, to lose those extra pounds even without carrying out a grueling diets.
What you need to know about Jogging?
To begin with, we consider questions about what you need in order to start Jogging.
First, in order to start training, you need desire. Second, confidence in his strength of will. Because often the person is not so simple to overcome your laziness to do sport, to improve your body. He happily begins to find excuses, at least not to go Jogging after the first workout. But, if you decide to train, do not depart from the intended purpose.
You should make a schedule of your runs. Select the days of the week on which you will run. Enough 2-3 times a week. If you just started training, don’t overload your body. Better start Jogging in the mornings. Try to run at a slow pace. It all depends on your fitness. Without such training, you need to start exercising only at home. The duration of the first exercise is 1 minute. After a week, the duration increases by 1 minute. It will take a couple months before you will be able to train outdoors, for example, in the Park.
The running can be on speed and endurance. The first kind of training implies that you will run at a fast pace. In this case, you should know that the duration of the run should not exceed 12 minutes. The second type of training is a slow pace that lasts from 20 minutes to several hours.
In order to obtain good results, it is recommended to alternate workout for strength and endurance.
Before training to prepare your body for physical activity. Arriving at the stadium or in the Park, not in a hurry to proceed immediately to the run. Take the time to do a light workout. It will help to avoid injuries if not trained the muscles. Better disperse the blood, how to prepare to workout. Enough to walk at a rapid pace, to carry out flight exercises arms and legs, stretch the torso. You will need to gradually increase the load, but at the very beginning of employment it should be minimal. You can also warm up the muscles of the legs and back. This is necessary in order to avoid possible injuries during training and after it.
The correct running is impossible without shoes. The shoes should be comfortable, freedom of movement, do not RUB. If you feel pain in the feet, it is an indication that these shoes are not suitable for training.
A running session is best done away from the roads. This is because the body must receive pure oxygen, and is not saturated by toxic fumes. So you have to train in familiar places. Jogging can be enjoyed on the grounds.
Before you start training, you need to set a goal and every day to get closer to her. The purpose of the lessons, by the way, depends directly on the choice of equipment running.
Breathing technique while running
It is best to go Jogging 3 times a week. The duration of one training session should be about 30 minutes. Don’t worry about the speed of running. The main thing is to learn to breathe correctly.
While running, the breath should be deep and rare. If it so happened that bit out of breath, and you feel that it has become superficial, it means you should reduce speed. The breath should be done with the nose, but exhale through the mouth. Must follow the breath, because it plays an important role while Jogging. Otherwise, when you breathe incorrectly, you are putting the body of the risk of oxygen starvation. As a result of this training you will feel the fatigue and exhaustion of the whole organism.
As soon as you come home after a workout, be sure to take a shower.
Here such simple rules you should follow when Jogging.
Rules of Jogging
Those women who are worried about their joints and don’t want to overload them, you can do Jogging. This sport is called Jogging.
There also need to be aware of some things, including proper technique of Jogging. You have to drive smoothly – to put a foot on the heel, and then roll the entire foot. Running speed is approximately 2 times faster than during normal walking. When running hands should be bent at the elbow, the body should be smooth. As a result, the run should be similar to fast walking.
Running for weight loss
If you want to lose weight through training, you should start with small loads. Some women believe that the faster the speed, the faster they will lose weight. This is not so.
Getting to the workouts you have in mind to present your figure the perfect. So the brain will tune into the desired weight loss. It may happen that you will be hard to run. Then you should start with walking. And only after some time, you can go directly to training on the run.
To get the effect from the training, physicians are advised to run in the morning on an empty stomach. You need to Wake up, take a shower, drink a bit and then begin training.
Useful tips
Start training by running at a slow pace. To the extent possible and stamina of your body you can gradually increase your speed.
While running try to do as little as possible of unnecessary movements, because you will very quickly get tired. Should not be too hard to tilt your body forward because you shift the center of gravity. Easy enough to tilt forward.
Should not bounce up and down. Try to gently lower the foot on the heel. After an impact, you’re at risk of joint injuries.
In training, you should breathe through the nose. Of course, not everyone can breathe properly. Trainers say that if the person is breathing with mouth, he quickly tired due to lack of oxygen.
Deciding to go Jogging, is regularly to go to training. Otherwise, you can not expect any benefit for your body.
Hydrate after a run is possible by using a drinking glass of water. By the way, in any case, do not drink ice water. You will benefit only water at room temperature.
As soon as you finish your workout, don’t stop abruptly. You need to walk at a leisurely pace until your heart rate recovers.
In the initial lessons, you may feel pain in the lower leg. It means you have weak calf muscles. But the muscle pain suggests that of them gradually emerging lactic acid.
Especially the pain felt the next day. It may happen that you will begin to hurt the muscles. But you don’t have to worry or be afraid. The fact is that during the run to work involves all the muscles of the body. And if they get sick, it says on natrenirovannosti of the body.
Do not try to throw a workout due to pain in the muscles or shins. Just endure for a while, then you will feel better.
Regular exercise mean a gradual increase of load. When you need to increase the load, you will understand yourself.
In order to get the desired effect from your training, you have the day to go to the target. Some people want to lose weight, others to simply keep fit or to improve the body. Once you get there, don’t stop training, because otherwise all your efforts will go in vain. You must develop the habit of Jogging, and then running will become an integral part of your healthy life.
In summary, it can be noted that Jogging can be enjoyed by anyone. Mandatory conditions will be compliance with safety and monitoring his health. If you follow all recommendations then you will achieve good results.
Previously, scientists said that alcohol helps to run better.