jogging - is running at a calm pace with the speed of 7-9 kilometers per hour, which is slightly faster than an intense walk.In this stop running mostly relaxed "slap" on the surface, and the minimum period of unsupported state when one leg is pushed, the other already lowered to the ground.
When can jog
This aerobic exercise activates the muscles of the body, is used by professional athletes in the warm-up and cool down.In addition, regular jogging can be a great tool for wellness of people of all ages and all skill levels with no serious injuries and malformations of the cardiovascular system.
Adhering to a certain running technique, it is possible to re
duce the stress on joints, reduce the risk of injury and avoid fatigue.It is recommended to run on the ground instead of hard asphalt path, and push off the foot as much as possible, straightening the leg at the knee.You start with too wide a step, but it can be gradually increased during the workout.
Corpus keep straight and leaned forward slightly, arms bent at the elbows and passing "coordinate" their race.Breathing should be free, and shortness of breath or pain in the side indicates that it is time to slow down or go on walking.
benefits of jogging
light jogging is one of the safest types of cardio.Regular jogging support muscle tone, strengthen the heart and immune system, increase stamina and stress resistance of the organism.Jogging stimulate metabolism, reduce cholesterol, profilaktiruet atherosclerosis and osteoporosis.
giving uniform loading and training body, jogging provides intensive supply of oxygen to tissues and organs.In addition to accelerating metabolic processes, it is important for the normal functioning of the brain, which otherwise may suffer from oxygen starvation.Running a positive effect on memory, attention and activity of mental processes.Moreover, regular jogging provide invaluable help in the prevention of depressive disorders.
schedule and training program
Run is best in the open air, where the best possible access to oxygen and the most efficient operation of the muscles in the natural environment.Start the training program preferably with brief runs from 20 to 30 minutes, gradually bringing the duration of the session to 1-1.5 hours.Training should begin with a light warm-up warm-up and end with a complex jams stretching exercises.To achieve sustainable and optimal results it is necessary to train 2-3 times a week.
begin jogging can be brisk walking, so that the body used to the step motor activity and then move on to jogging.Further adjust the running speed, starting from their own experiences - gravity, shortness of breath or pain should not occur.Finishing run smoothly go to step.Avoid sudden stops and do not sit down immediately after the run: the cardiovascular system is harmful.