We tell about the pros and cons of the cheapest form of physical education - jogging.
DICTIONARY
Jogging (from English jogging) is a training or health jogging exercise to maintain physical fitness and promote health.
In the spring and summer, city parks and squares are flooded with fighters for health and a slender figure. No matter how healthy the fitness instructors and the owners of the heaped up health centers are, nothing is more accessible and useful than the banal jogging has not yet been invented. Why is he so attractive?
Jogging, or jogging, is the best way to strengthen health, lose weight and bring the body to shape. It helps reduce cholesterol and sugar in the blood, normalizes weight, improves metabolism, trains the cardiovascular and respiratory systems and even improves skin condition. Plus magically affects the lower body. So if you want to get rid of cellulite in a matter of months, tighten the stomach, make the buttocks elastic, and thighs - chiseled, pull on sneakers, put on headphones with incendiary music - and forward into fresh air. The optimal duration of training depends on your goals and level of preparation. If you have not gone to the gym for a long time, start with 10 - 15 minutes of easy running. Panting? Go to walking.
For those who are friends with physical culture for more than a year, you can practice jogging for 30-40 minutes.
Speed and route
In general, running is considered a fairly monotonous workout. In order not to die from boredom, do each jog unlike the previous one. Try to change the route more often. If you run in parks and squares, master new paths and paths that your foot has not yet stepped on. Do not be frightened by hillocks and descents - in such areas, muscles are included in the work, which are usually not involved.
During training, do not be lazy to change the tempo. For example, overcome the main part of the distance with a moderate speed. And every 5 to 10 minutes, accelerate - run small segments at the maximum rate. Work on the limit for 10 - 30 seconds, depending on how you feel. To increase the load, you can periodically run with a high hip lift or do a backward sweep, trying to get a heel to the buttocks.
Having sharpened the technique and gained speed, arrange marathon races, work for endurance. Each time increase the duration of training for 3 - 5 minutes, and very soon you will easily overcome the distance of 5 kilometers. You'll see, in another month or two you'll easily run through all ten.
Jogging in the morning: "for" and "against"
Many still adhere to the opinion that you need to go out for a run no dawn. True, doctors and trainers have not yet developed a consensus on this issue. On the one hand, morning workouts on an empty stomach contribute to the effective burning of fat. On the other hand, they overload the body, which worked all night at a slow pace.
The main thing that you can advise larks: do not load the heart immediately after you have jumped out of bed, allow the body to swing. Do not be lazy to do morning exercises, several stretching exercises, take a contrast shower and drink a glass of water.
Right Sneakers
In fact, the sneakers in which you need to run along the street, almost do not differ from those that usually buy for classes in the hall. Modern models of professional, and semi-professional running shoes have excellent cushioning and sufficient durability. Therefore, they can be worn both for training under the roof, and for fresh air. True, in the latter case they will serve you less.
Another thing, if you intend to exercise, winding miles across rough terrain. In this case, choose sneakers with a special, more aggressive drawing of the sling - it gives an excellent grip on the surface.
SAFETY TECHNIQUE
Who is contraindicated in jogging
Jogging is contraindicated for those who suffer from arthritis and other joint diseases, as well as varicose veins, since it gives shock loading.
Before starting workouts, it is necessary to consult a doctor also for those who suffer from congenital heart disease and mitral stenosis, various types of arrhythmias, high blood pressure, chronic kidney disease, glaucoma and progressive myopia, and those who have had a heart attack or stroke.
BUGS MISTAKES
They forget about the warm-up.
Running is as serious a training as any other. Therefore, in no case do not neglect the warm-up. Before the start, be sure to stretch large muscle groups, otherwise injuries are inevitable.
Take the wrong pace.
Do not start training at high speed. Stick to the scheme - first walking, then smoothly go to easy running and gradually increase the speed.
Do not measure the pulse.
Running in the park, you need to carefully monitor your well-being, as well as in the hall. Therefore, from time to time, measure the pulse, watch the breath. Remember, the most effective fat is burned when the heart knocks at a frequency of 60 - 70% of the maximum (the maximum heart rate is calculated by the formula: 220 - age). Prepared runners can be strained slightly more so that the pulse is 65 - 75% of the maximum heart rate.
Do not follow the technique .
There is an opinion that it is more effective to run a broad step than a small step. It is a myth! Excessive step width increases the impact load, leads to overstrain of joints and ligaments, and consequently, to injuries.
Overextended.
In pursuit of a quick result, you overload the body and quickly get tired of exhausting workouts. And not only physically, but also morally. As a result, the lessons acquire an immature nature, and physical education quickly becomes boring. Try to observe the sense of proportion, do not forget about unloading days and at least 1 - 2 days a week leave for a rest.
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