Jogging: benefit
Jogging is a universal way to get rid of many problems at once. It strengthens the cardiovascular and respiratory system, enriches the oxygen in every cell of your body, helps to remove toxins together with sweat and promotes the body's health at all levels.
In addition, jogging has a strong fat burning effect, and this is the best thing you can do to get rid of excess kilograms in the abdomen.
In addition, almost all the muscles of the body are involved in running, and as a result of regular loads your body will look more beautiful and beautiful day by day. Buttocks will be elastic, hips - tightened, and torso - slim.
Jogging: Contraindications
Even in a sport as natural to a person as running, there are contraindications that need to be taken into account. In some cases, you just need to consult a doctor, and in others - and completely abandon the race in favor of any other sport. So, jogging is contraindicated:
- those who suffer from arthritis and other joint diseases;
- those with progressive myopia;
- people with varicose veins (due to shock loading);
- Persons suffering from chronic kidney disease;
- those who suffer from congenital heart disease and various types of arrhythmias or mitral stenosis;
- patients with glaucoma;
- people with high blood pressure;
- Persons who had previously suffered a heart attack or stroke.
If health jogging is not for you, but you want to deal with - consult your doctor: he will certainly tell you what loads are useful in your particular case.
Jogging: how to run properly
The technique of jogging is not a monotonous jogging at a constant speed. To achieve maximum effect, it is important to ensure that this indicator is constantly changing. However, there are a lot of subtleties, but they are very simple:
- For classes, buy good running shoes, which fix the ankle and are equipped with a good depreciation system - this is equally important for both the treadmill and street runs.
- First you need to start with 10-15 minutes of running and gradually move to 30-40 minutes (this is the optimal time for fat burning).
- Running is quite a monotonous thing, so make sure that you always have new, cheerful music in your headphones, and the route itself changes at least once every 1-2 weeks.
- Running, fold your hands into a fist, and bend your arms in your elbows and help yourself, just waving them as you move.
- Begin the run from the walk, then go to the quick step and only then start to run. Do not run at the limit of opportunities: it is better to alternate the measured run with jogging to acceleration and rapid step (the latter only in case of fatigue).
- Excellent if you are not running on the asphalt (harmful for the joints of the legs), and on the natural ground - a forest path in the park or a special coating in the stadium.
- Do not run with a hangover - it's very dangerous for the heart!
- For weight loss, it is best to start running in the morning, but not immediately after lifting, and after half an hour - after washing and a cup of coffee without sugar and cream, which will give strength and give an extra fat burning effect.
It is desirable to run 4-5 times a week. After 3-4 weeks of such classes you will notice that they began to feel great and look much better!