Jogging is the most accessible form of physical activity. To practice, you need a minimum of components - free time, suitable shoes, a treadmill (preferably in a park).
Exercise activates the entire body, while simultaneously using the muscles of the legs, back, abdomen, neck, arms. Running is a versatile exercise for getting up in the morning or recharging in the afternoon.
Determine the level of physical fitness
Jogging is suitable for absolutely all people, regardless of the level of physical fitness. The only difference is the frequency and duration of runs.
To determine your physical condition without consulting a specialist, it is enough to conduct a small test.
Walk up to the fourth floor and assess your condition:
- Your condition has not changed, there is no shortness of breath, heartbeat is normal - an excellent result. The maximum load is permissible for you.
- You feel mild shortness of breath, your heart rate has changed - an average result.
- Severe shortness of breath, palpitations are signs of low physical fitness.
Having determined your level of physical condition, you can calculate the allowable load.
For beginners
Every beginner is faced with a problem when, after a few days of training, enthusiasm subsides, laziness overcomes and no longer wants to go jogging. In my head, an unobtrusive voice undermines from day to day: “Why do I need this? Most people live fine without running. "
In order not to quit what you started on the achieved result and achieve great personal success, follow these simple rules:
- Think of yourself as motivating. If you have a clearly formulated goal, you will not think about skipping classes. Each workout will bring you one step closer to completing the task.
- Get into the habit of running. Scientists prove that if you do the same thing every day for 21 days, a stable habit is formed. Test the theory of scientists for yourself.
For beginners, it is better to start training with 5-7 minutes of jogging at a slow pace, it is possible to alternate running with brisk walking. After 1.5-2 weeks of regular training, you can increase their duration.
The intervals between classes should be within 48 hours. This is the minimum time for an unprepared body to rest and recover.
Do not forget to monitor the general condition of your body. Monitor your heart rate and blood pressure. Follow the general rules of running:
- When running, breathing only through the nose is permissible. If it becomes difficult to breathe through your nose, then the first signs of shortness of breath have appeared, respectively, the chosen pace is difficult for you. It is necessary to reduce the load.
- After exercising, check your heart rate. If your heart rate is less than 120 beats per minute, then the workout is of no benefit. If more than 160 beats per minute, then such training is harmful to your health.
- After a healthy workout, your overall well-being should improve. Sleep, mood, blood pressure and other health indicators are normalized.
- You should not continue the exercise through force. Stop running at the first sign of shortness of breath, dizziness, fatigue. The resumption of training is possible after full recovery of the body.
You can determine the level of loads through experimentation. Try different combinations. It is convenient to run once a week - gradually increasing the duration. There is no way to run for long - increase the number of weekly workouts, but for short distances.
Do not stop at the achieved results, move on. Set new goals and objectives.
Seasoned athletes
If you want to do jogging not for general health, but professionally, then follow these rules:
- Watch for correct breathing. Breathing is deep and rhythmic through the nose.
- Choose the right footwear for your specific needs.
Shoes vary:
- training and competition; k
- summer (well ventilated) and winter (warm and waterproof);
- sneakers for running on asphalt and for running on rough terrain;
- depending on the running technique.
- Start training gradually.
- Warm up before exercising.
- Follow the rules of running.
For those who want to lose weight
Jogging is a good way to lose weight. In combination with a protein diet, you can achieve significant results. You need to adhere to the same rules that are prescribed for beginners and experienced athletes.
There are many different running techniques that lead to weight loss. They can be conditionally divided into three categories:
- The first category is for people over fifty years old who are very overweight. The bottom line is a gradual increase in pace from 80 to 100 steps per minute, the duration of classes from 30 to 60 minutes.
- The second category is for people who are not overweight and do not have a disease, who want to keep fit. The bottom line is to gradually increase the duration of your runs. Start by running for five minutes. Add ten seconds with each lesson. Suitable for people who have completed classes in the first category.
- The third category is for those who have successfully reached the 25 minute run in the second category. Go for interval running. Run for 3 minutes at your usual pace, 10-30 seconds with acceleration. Start with 10-15 minutes of running with acceleration, gradually increase the duration to 20-25 minutes.
Optimal number of running sessions per week
Each jogging session should start with a 15 minute charge. It is necessary to affect all muscle groups, from the cervical spine to the feet.
Give an unambiguous answer to the question "How many times a week should you run?" impossible. The number of classes depends on the goal you want to achieve.
Here is the minimum number of weekly classes:
- To maintain general tone, it is enough to jog every other day (3-4 times a week);
- To lose weight, you need to load the body more significantly, at least 5 runs per week.
Tips on how to switch from running once a week to daily training
Increasing the pace and intensity of training is individual. The number and duration of training should be increased gradually, once a week. For example, the first week you run one kilometer, the second week - one and a half kilometers, the third - two kilometers, and so on.
The training frequency increases weekly. So, in the first week, you can go jogging on a weekend, in the second week, allocate two days of classes and so gradually increase the number of classes until you switch to daily ones.
It is worth remembering that every day you can exercise for people who get enough sleep, eat right, do not engage in other physical exhausting workouts, do not have problems with joints, and are generally healthy.
The main thing in classes is that training is regular, with equal intervals of rest. It is optimal to run 1-3 times a week for 30-60 minutes. More intense exercise can lead to overwork.
No matter for what purpose the decision is made to run, in any case it will only bring positive moments into your life. As you run through the park area, the body relaxes, thoughts take on a structured basis. It is possible that it is at this time that you will find a solution to a problem that has long tormented you.
So, for successful classes, you need to set a goal, gradually increase the pace, choose shoes, time and place, monitor your well-being. By following simple rules, success awaits you.
