Jogging is also called "shuffling", "relaxed" running or "jogging" from the English. "Jog" - "jogging, push." If you look into Ozhegov's dictionary, the word "jogging" means a slow, calm run. Summing up, we conclude that jogging is a run at a leisurely pace, with a relaxed step. The average runner's speed is no more than 8 km / h, which makes it easy to withstand long runs.
Slimming
If you decide that jogging for weight loss will not help you achieve your goal, you are in a hurry to jump to conclusions! In fact, this is one of the best types of physical activity that allows you to quickly lose weight irrevocably. Of course, if jogging becomes a habit, and with proper nutrition. If you remember, when jogging, the speed in km / h is only 8 km / h, which means that the runner does not get too tired and is able to withstand a long workout.
Meanwhile, it is known that the first 40 minutes of exercise, the body draws energy from glycogen accumulated in liver cells, and only then begins to turn to fats. So, in order to lose weight, you need to run at least more than 40 minutes, and preferably an hour and a half. So it turns out that it is this type of running that allows a person to withstand a long time period under physical stress.
Pay attention that the process of losing weight quickly begins and continues effectively, it is important to control nutrition. Food should give you less energy than is required for normal life (in which, by the way, energy-intensive jogging is present). In this case, the body will start burning its honestly accumulated reserves - fats, and you will finally fit into your favorite jeans.
Exercise at least 3 workouts per week, keep it regular and drink plenty of water.
What is jogging and what is it for?
A little later, we will find out if jogging has any benefits or harms for men and women, but now, let's take a closer look at this concept and why it is so popular. So what are the defining characteristics of jogging?
- Runner speed - 6-8 km / h;
- Calm and measured pace;
- Average stride length - no more than 80 cm;
- The foot lands completely on the surface or rolls gently from heel to toe;
- The movements are light, springy, unhurried.
Such a run can hardly be attributed to a sports one - a person just runs for pleasure, without observing any special technique at the start, finish or in the process. During the race, the runner does not get very tired, enjoys the surrounding views, calms down emotionally, relieves the brain. It is an ideal antidepressant and a great way to relieve stress. In the morning, jogging will help you to cheer up and set you up for productive work, and in the evening, on the contrary, it will relieve you of all the worries and worries of the passing day.
To summarize the above: what it means to jog is to move slowly along the treadmill at the most comfortable pace at the same speed. If you still do not understand, watch the video "what jogging means", just type this query into the search bar of any video hosting.
How to run correctly: exercise technique
Let's take a look at the correct technique for performing this exercise, study in what position it is optimal to hold the torso, arms, legs and head.
In jogging, the execution technique is not at all complicated, it is devoid of strict requirements and restrictions - everyone runs as they please. However, there are general guidelines, adherence to which will help increase endurance and allow less fatigue.
- The body is held vertically, the head is straight, the eyes look forward;
- Legs spring softly during movement, steps are frequent, fast. As soon as one foot lifts off the ground, the other immediately lands. The legs land under the body, not in front of it;
- Above are the average movement speed, stride length;
- Breathe correctly: inhale with your nose, exhale with your mouth;
- The arms are bent at the elbows, lightly pressed to the body, moving slowly back and forth in time with the movement;
- The shoulders are relaxed, lowered (do not lift them to the neck), the hands are clenched into fists;
- The average workout duration is 60 minutes.
Do not forget to warm up before starting the race and never brake abruptly. Move smoothly to a fast step, breathe deeply while slowing down. Stretching and breathing exercises will be an excellent end to your workout.
If you are interested in how many calories the body burns while jogging, we will answer that the average energy consumption will be 500 kcal (by the way, you will spend about the same amount while doing the Walking with Leslie Sanson program). If you run uphill - 700 kcal.
By the way, jogging on the spot is no less effective than running in open areas, it's just more monotonous and boring. However, if there is no opportunity to go outside, feel free to get on the treadmill in the gym or practice home workouts.
Benefits, harms and contraindications
And now, let's look at the benefits of jogging at home and on the street, what benefits it gives to the body, female and male:
- Strengthens the cardiovascular system;
- Improves the strength of the immune system;
- Hardens the body;
- Increases endurance;
- Cheers up, invigorates and relaxes at the same time;
- Helps control vegetative-vascular dystonia;
- Improves well-being in case of hormonal imbalance;
- Improves blood supply, oxygen circulation;
- Promotes weight loss;
- Removes toxins;
- Has a beneficial effect on the endocrine system;
- Saves from depression;
- Tones up, improves skin condition.
Here are the muscle groups that work when jogging: gluteus, quadriceps femoris, biceps femur, lower leg, abs, shoulder girdle muscles, back.
As you can see, the benefits of jogging are obvious, but is there any harm? First of all, we will list the contraindications, in the presence of which, running, you will harm yourself:
- With severe myopia or glaucoma;
- With exacerbation of chronic sores;
- With diseases of the joints;
- If you have a cold or SARS;
- With bronchitis, tuberculosis, asthma;
- If you are over 50 years old, you can practice only after the permission of the therapist;
- If you have cardiovascular disease;
- During pregnancy;
- After abdominal operations.
So, if you have contraindications, you are prohibited from running, in all other cases, classes will not harm you. However, rules and guidelines should be followed.
What should newbies look for?
We found out what is the average jogging speed in km / hour for men and women (there is no difference), we studied its advantages and contraindications. To avoid the possibility of harm, the following rules should be observed:
- Pay special attention to the selection of a comfortable sportswear and, especially, sneakers. Choose a pair with a cushioning sole and tight lacing;
- Never run immediately after a meal or on an extremely fasting stomach. The best option if the last meal was 2.5-3 hours ago;
- Be sure to warm up and cool down;
- Eat a balanced diet, a sufficient amount of vitamins and minerals should be present in the diet;
- Drink enough water;
- For training, it is advisable to find a green park or a specially equipped jogging track, away from highways;
- Start running with short distances, gradually increase the load;
- Watch your breathing.
Learn the basic rules of jogging: how to run correctly, how to dress, how to eat, carefully follow all the recommendations - and you will be happy! For beginners, we do not recommend starting with joint jogging - first, work out alone to develop your own rhythm. If you are losing weight, forget about your jogging calorie burn - just enjoy the environment, feel how every muscle in your body is working, and imagine how it becomes more elastic and beautiful. Never go out on the track if you are depressed, sick, or feeling unwell. Jogging should be fun, otherwise it won't be of any use.
In conclusion, we recommend that you separately study the topic of breathing while jogging - the level of endurance and the correctness of the exercise technique depend on this factor. We sincerely wish that jogging becomes your favorite healthy habit! Be healthy!
