In the previous article, we talked about the benefits of running 10 minutes everyday. Today we'll talk about what 30-minute regular jogging will give a person.
Slimming
If you do half-hour jogging 4-5 times a week, then it is quite possible to lose weight. However, one should not forget that the body tends to adapt to any type of physical activity. Therefore, in the first month of such training, with a high degree of probability, you can lose from 3 to 7 kg of excess weight. But then the body can get used to the monotonous load, find reserves in order to save energy. And the progress in losing weight can not only slow down, but also stop.
But there is a way out. First, proper nutrition will speed up the process of losing weight. Secondly, you can increase your speed without increasing the running time. And it's best to run a fartlek.
In addition, any physical activity makes the body learn to work faster with substances and energy. Accordingly, the metabolism improves, which means that it will be easier to lose weight.
For health
Running has many benefits... But it has one big drawback - it has a strong effect on the knee joints. Unfortunately, it is almost impossible to completely get rid of this minus. Unless you always run around the rubber-covered stadium. But few people have such an opportunity.
Therefore, before running, get a shoe on a good cushioning surface and learn the issue of setting the foot when running... This will prevent injury. And, in principle, if you run correctly in good sneakers, then there will never be problems. They usually arise due to some kind of force majeure and from overtraining.
But if we talk about the health benefits of 30 minutes of running, then it is colossal.
Firstly, this is an improvement in the work of the cardiovascular system. Nothing trains your heart like running regularly. If you run for 30 minutes 4-5 times a week, even at a slow pace, then there will be no heart problems. The tachycardia will go away in a month. And when the main muscle of a person is in excellent condition, then the whole body feels much better.
Improvement in lung function is also guaranteed with such regularity of running. Shortness of breath will be a thing of the past if you start running seriously several times a week.
More articles that will be of interest to novice runners:
1. Started running, what you need to know
2. Where can you run
3. Can I run every day
4. What to do if the right or left side hurts while running
Strengthening the muscles of the body and joints. Of course, any load puts pressure on the joints and muscles. But running is good because this pressure is small and even, therefore it trains the body perfectly and eliminates the possibility of strain. Legs, abdominals, and back abs are the main muscles that are involved in running. Unfortunately, running does not train the arms. Therefore, to strengthen the shoulder girdle, you need to do extra.
For athletic performance
Running 30 minutes a day, even if you run every day, will not allow you to reach any heights in sports. The maximum you can count on is 3 adult category at the middle or long distance distance.
However, if you turn running into a fartlek and add to your workouts general physical training, then you can reach any heights.
Run, because this is the easiest and most affordable way to keep your body in good shape.
