2:58 PM
health advice
Jog your joints hurt less than a sprint, but for strong bones, heart, lungs and the burning of calories it is useful, no less. At the same time it is relatively heavy shock load, is not very suitable for people who have problems in the knee or ankle joints.
With age, naturally decreases the density and bone strength, and thus increases the risk of degenerative changes (eg, osteoporosis) and fractures, especially hip and spine.
Useful than jogging?
- Good for the heart, lungs and circulatory system- Helps you lose weight- Increases strength of bones of the lower body- Increases muscle tone lower body
This is an effective way to disappoint the muscles and strengthen bones of the lower body: each step in the race - this is an additional burden, which leads to increasing muscle mass.
At the same time this kind of stereotyping is fraught with tension in these injuries. Not for nothing, even professional runners often complain of pain in his knees and shin-splints. Long running on hard ground, you increase the risk of developing degenerative joint disease, particularly osteoarthritis, or arthritis. It is therefore particularly important comfortable, stable, shock absorbing shoes. If you regularly run, update the shoes once a year, preferably six months.
Ready!
Before the races do not forget how to warm up and stretch. If you've never ran or simply are in bad shape, increase the load very smoothly. Start with a vigorous walk, including in it a minute of this run. With the improvement of forms gradually change this proportion, alternating walking with more long-run.
Breathing should attend (we are talking about aerobic workout), but the race must not interfere with chin-chin. If the air is not enough, then you took too fast. Slow down or go to the step until otdyshites, then gradually accelerate to optimum speed.
Be realistic
He started jogging, do not expect that in two months will be able to overcome the marathon. First of all, model the correct technique, and only then accelerates and duration of runs. Put in front of a real purpose: even small victories - a great incentive to continue training and development success.
In diabetes, chest pain, angina, asthma, epilepsy, hypertension, consult with your doctor before you do jogging. This also applies to pregnant women and people who have recently undergone surgery. If you have painful joints (especially knees), do not run on hard ground - asphalt, concrete, pavement.
DID YOU KNOW THAT ...- Physical examination and radiography of the hip joints of more than 4000 men showed that the jogger bone density on average 8% higher than their peers who suffer from physical inactivity.- There is a direct dependence of the strength of the skeleton on the frequency of jogging. In men, running at least nine times a month, bone density by about 5% higher than in those who train less.
Technology jogging
1. Warm up first brisk walk, and then gradually increasing the speed, go for jogging in a comfortable pace.2. Put your foot on the heel, and are repelled from the ground with the toe. The back should be straight, his shoulders straightened. Relax your hands, waving them in the opposite moving his feet, putting out the inertia of the body.3. By the end of the workout gradually slow down, moving a step. Keep going until the respiration rate and heart rate did not return to the level of rest.While the muscles do not cool down, do stretching, with particular attention to the calves.
To give such a combination of walking with jogging for 10 minutes with an interval of 1-2 days, gradually increasing - each time by about 10% - duration of the actual race.This will prevent you from overloading and injury.
Posted in 
No Response to "Jogging as a healthy lifestyle"
Post a Comment