Choosing Jogging - Strengthening Health

Running is an effective tool for physical development and health promotion. It activates the activity of respiratory and cardiovascular systems, promotes stimulation of all physiological processes in the body. Those people who have been running for a long time have strong health, they have high working capacity, and even at a respectable age they remain active, cheerful, rarely sick.

In addition to independent races at different distances, jogging in the fresh air deserved special popularity. Classes with a recreational purpose differ from sports in the technique of performance and the amount of physical activity. During the health run, a uniform, easy pace is set, a little faster than walking.

The required speed and length of the distance are determined during the training process, taking into account the advice of the trainer and the doctor. Starting regular classes, one should adhere to the principle of a smooth transition from easy to difficult. The first time the load should be increased by increasing the distance without increasing the speed. Then, after a few months, an increase in the standards is allowed, and jogging is allowed for several kilometers at a selected pace. Positive changes in the body come after long and regular lessons.

For the beginning of trainings it is necessary to prepare an organism, carrying out walks. When the body gets used to the stresses and gets stronger, you should switch to alternating slow running and walking. For example, 100 meters of running, 500 - walking.

Preparatory period of the body to run in people is different, and in no case can not independently increase the pace of classes. Starting jogging, at first it is necessary to perform training on level ground, maintaining the pace of 140 steps per minute. To begin with, it is recommended to run for one or two minutes not more than four times a week.

Before jogging, you need to do morning exercises and walk for 5-10 minutes. Walking should also finish training. With good health after several classes, you can increase the running time to 5-6 minutes for men and 4-5 for women.

If jogging causes severe fatigue, weakness, embossing in the chest, unpleasant sensations in the side, you need to reset the pace or even go for walking. Brokenness, lethargy, reluctance to engage in talking about the fact that the body is overloaded. In this case, it is necessary to reduce the weekly number of classes, to shorten the mileage or to temporarily replace the run with ordinary walks. If the improvement does not occur, you should consult a doctor.

For those people who feel good and for whom the benefit of jogging is obvious, you should gradually increase your speed and add 2-3 minutes to the duration each month. As a result, after 3 months the time of continuous running should be 10 and 15 minutes for women and men, respectively. Some are trained for up to half an hour, but this applies to young, healthy people. It is enough to perform daily physical exercises, walking and jogging - the benefits and health-enhancing effect of all these activities will not take long.

You can take a run at any time, but it's better in the afternoon. Higher loads need to be postponed for the weekend or the end of the working day in order to have a better opportunity for rest and recovery.

During training, it is necessary to breathe deeply rhythmically. Usually runners with experience take three deep breaths, and the next three steps - exhale.

If jogging is performed on rough terrain, the following rules must be adhered to. On the sand go to a small step, up the hill should tilt the body forward, from the mountain you need to put your foot on the heel and slightly deflect the body back. The forest requires special attention so as not to damage the legs and eyes of the branches and branches of trees.