Train Without Overstrain in Jogging

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Tips to Start

It is best to start running on the grass, because it softens pushes, that is not indifferent for big people. Our legs are working hard and before adaptation they merit rapt attention. Trainings on the grass give muscles and joints the chance to strengthen and to develop. Moreover you must strengthen your will-power in order to show it in first difficult period, when in future you will be faced to unexpected pains and blisters.

Alternate jogging with walking

Remember one old Chinese proverb: «One step – it is a beginning of long journey». Start your journey to the healthy heart.

jogging training

jogging training

The longest step that you can do is equal around to one meter. Now run 25, 50 or 100 meters. Any of these intervals can become your first distance. If previously you have never trained, start with 25 or 50 meters. After you have run the chosen distance, walk it three times. Go fast, breathe deeply, with head erect and with straightened shoulders, waving your hands. Deep breathing is very important. Remember that you go in for sports, in order to give heart more oxygen.

If you run every day, continuous blood pressure on the vascular walls gives them elasticity, increasing their ability to shrink, and therefore allows to increase the stream of blood. A simple thing, but it is a major step toward getting rid of unnecessary excess cholesterol.

One heart authority in London told me, that any person, who will run 15-30 minutes each day during the year, can expect to double the volume of main arteries. This is a way for a strong heart.

Breathing activity (during walking, running, etc.) requires more energy. The body creates this energy, burning food, with the assistance of oxygen. Organism can store food, using it of necessity, but it can not store oxygen.
Most of us create enough energy to perform routine daily work, but when loads are increasing, the body can not cope with the overload. The reason is that funds for the delivery of oxygen are limited. That’s exactly what separates the health from ill health.

Healthy heart

Running requires large quantities of oxygen, which body takes to all cells. Even if you are not active and weak, simple walks and light exercises will help you improve blood circulation and to ensure more vigorous consumption of oxygen.
Healthy heart is like a good car: you can drive it far and fast without breakages, but you need periods of rest and preventive check. Just as repaired car needs correct operation, then heart requires good conditions at any age. I run every day, and my heart becoming stronger and stronger. I start my daily program with 100 – meter, and then I walk this distance. After warming up, I run 200, then 300 and 400 meters. Always after jogging, I walk the same distance. Thus, I never overload my heart.

The secret of a strong heart – is a good blood circulation.

When some part of circulatory system is weaken, billions of cells of the body deprived of oxygen and nutrition. With the end of feeding these cells will be automatically destroyed. This can happen in heart, in brain, in lung, kidney, skin and in other parts of the body.

Remember, you lose those cells of the organism that are inactive.

Read more on jogging:

No. Too Much Jogging Probably Won’t Kill You – Forbes

Jogging Rules or 7 Useful Tips for Healthy Running

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It is possible to stimulate blood circulation and get rid of extra kilos with a help of simple jogging. It warms up excellent the body. As a result – cholesterol melts actively and excretes through sudoriferous glands from organism. Other residuary toxins, that are free from the cholesterol, wash out through the kidneys. During running we can ourselves regulate the loads in the event of some problems. By any body condition jogging must be health-improving, safety, long and pleasant.

Jogging rules

1. For forming a habit at the beginning of the trainings make yourself jogging every day in a fixed time in any weather. Order yourself and run!

jogging

jogging

2. Your jogging must be relaxed. Run as slow as possible, keeping your strength and shorten a stride. You will want to run more quickly, but try to restrain yourself. Your task is to warm up, running longer but not faster.

3. Avoid extremes. Listen to your body, do not exhaust it excessive, stretching muscles and jogging with a harmful for the heart pace. Remember that in first months you have to do physical exercises with a help of will-power. Try to dress yourself warmer, in that case you will sweat more quickly and more effective. The process of your cleansing and healing will depend on the intensity of sweating. jogging

4. Relax after jogging. You should rest lying, putting feet above the level of the heart. It is an excellent heart attack prevention. During running, when circulation of the blood is maximum and blood vessels are dilated, the heart experiences huge loads. And it should pump over 70% of blood that is below of it.
If you will lie with raised legs then heart can get rid of excess load. It will recreate itself and you avoid troubles.

5. With time do not restrain yourself, concentrate only on more efforts and distances. Gradually increase the load. First do trainings in the morning and in the evening for 10 minutes, running short distances, and then bring time and load into the compliance.

6. You do not observe how tens of kilometers will be within your power. The marathon race will not be unattainable any more. But even in that time when you feel that you can run hundred kilometers marathon, remember, that your aim is a health-improving run, as well as relaxed and pleasant. Do not try to gain speed. You can even simply walk

women running

women running

some distance, and lie making physical exercises. If you feel seedy, then stop jogging.

7. If you want to have a snack during running, then take with you some vegetables, fruits or juices. It is categorically forbidden during jogging eat products containing proteins and carbohydrates!

If one person says that housekeeping does not give him opportunity to make running, it is more likely an excuse. Where there is a will there is a way! Especially because it is not difficult to find half an hour in the evening to cleanse your bowels, steam some medicinal herbs in thermos and go jogging at least not far from the house.

Is there a difference in the load between jogging in the open air and indoors on a treadmill?

Surely. But amount of this difference depends first of all on prescribed pace. The faster you run, the higher is it. Thus, according to American researchers, at a speed of 10-14 km / h outdoors, you’ll expend energy about 3-5% more than on the treadmill, and at a speed of 16 km / h – already at 10%. The fact is that modern professional treadmills make trainings easier – they help move legs back. Moreover by trainings indoors you will not have to overcome wind resistance, and as a result you will burn less calories.

Want To Lose Weight? Go Jogging

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The scientists believe that with a help of physical exercises we can spend from 2000 to 3000 kilocalories a week. Most of all calories are burnt by jogging, skiing, rowing, rope jumping and sport rhythmical dance. Less calories – by tennis (especially small), swimming, volleyball, badminton, roller skating. For an hour of slow jogging we spend 700 kilocalories – it means that you should visit race track three times a week and train for an hour.

Below we cite some data of calorie consumption by activities during half an hour (person’s average weight is 65kg.)

badminton – 175
gymnastics- 220
jogging – 300

jogging health

jogging health

golf – 125
cycle racing – 330
rowing – 420
windsurfing – 250
canoe rowing – 115
water skis – 240
roller skating – 200
volleyball – 175
swimming – 175
rope jumping – 400
skittles – 135
surf-riding – 250
equestrian – 175
squash rackets – 300
cricket – 120
tennis – 220
athletics (running) – 450
fencing – 150
skiing – 300
walking – 175
table tennis – 180
field hockey- 250
sailing – 200

Jogging and walking

Among physical exercises jogging is the most powerful, universal and natural way of recovery. Jogging, by good intension and duration, has a beneficial impact on cardiovascular system, muscular system, respiratory apparatus and metabolism.

The cholesterol level in blood is decreased and the liver function is improved proportionate to jogging duration. Jogging not only protects from atherosclerosis, but helps by cancer precautions and its treatment. At that, the earlier are started running exercises the more resistant is body to cancer diseases.

The New York Academy of Sciences admitted jogging as the best way of overweight reduction. Three hours of running a week are equal to daily hunger with a body weight loss. Dr Pollock specifies, in order to grow thin, you should train at least three times a week for 30 minutes with heart rate 60-80 from highest possible, spending 300 kilocalories for one exercise. Ten or twenty-minute jogging will give you nothing except of pain and exhaustion.

Take notice that regular jogging slows down ageing process to 10-20 years. There was an interesting inscription on the rock in Ancient Greece 2500 years ago: “If you want to be strong – run; if you want to be healthy – run; if you want to be clever – run!“

How much should we run to be healthy?

joggers correct weight loss

joggers correct weight loss

Cardiologists advise to run 30-40 kilometers a week. E. Milner considers, 60-80 kilometers a week – it is a maximal load. By bigger loads there is a risk of musculoskeletal traumas. Jogging once a week is even unhealthy, less than three times a week is ineffective. Therapists give some recommendations to beginners: two kilometers a day is enough. They warns that it cannot be allowed to rapid pulse more than 150 beats per minute. Young and healthy people have double pulse, elderly – higher than 50-70%. Some of them advice in order to gain maximum courage and health, it is desirable to run every day 15-20 minutes to 3-4 kilometers, trying put the leg on the ground with a whole foot on the heel.

In any case you should start train gradually. G. Gilmor writes, for untrained runner five minutes around the house is a sufficient time for a start. A. Mikulin is more cautious: at first day walk 10 fast steps, then bend arms at elbows and run 5-10 steps. Arthur Lydiard advises to stay always within yourself and never run with younger and stronger amateurs. The Academician N. Amosov has a single meaning: « If up to now you do not die with your diseases and paunch, so you can wait with recovery of good shape – only gradation.

jogging shoes

jogging shoes

Dr. Cooper, the famous American scientist, has proposed a control system for a number of physical activities. He called the system of exercises – aerobics («aerobic» means «with oxygen»). These exercises promote increased oxygen consumption by human body. They also give health-improving effect. The simplicity and availability of these exercises allow people of different ages use aerobic system. The carefully developed tables and tests give a chance to control independently the level of your physical preparation.

And now there are some tips before start.

– Aged up to 30. You can start trainings if you have done examination within a year and doctor did not find any contraindications.

– From 30 to 39. Do medical supervision three months prior to trainings. It includes also electrocardiogram in quiescent state.

– From 40 to 59. The same as for the previous group, but with some additions. A doctor should make ECG during exercises, at that your pulse must be the same as by aerobic exercises.

– Elder than 60 years. The same as for the previous group, besides it is important to see a doctor before starting the exercises.

girl jogging park

girl jogging park

Walking can be recommended almost for everybody. More intensive exercises, like jogging, are strictly forbidden for people with following diseases:

1. Heart diseases, which proposed minimum activity.
2. Recent heart attacks. You should wait for at least three months. But later your exercises should be controlled by a doctor.
3. Serious heart failure as a result of rheumatic disease. It is desirable even not to use brisk walking.
4. Certain types of congenital heart defect.
5. Heart, hypertrophied as a result of high blood pressure.
6. Serious cardiac arrhythmia
7. Certain types of diabetes accompanied by
fluctuation of blood sugar.
8. High blood pressure which is resistant to therapy.
9. Obesity. At first you should get rid of excess weight, do walking and only then set about jogging.
10. Some infectious diseases at the exacerbation stage.

Reference:
http://sportswebsites.org/jogging-to-lose-weight/