The benefits of jogging
1. Consumption of calories.Depending on the weight of human weight, the calories consumed for an hour of jogging are also different.But you need to persist, and you can help the human body consume calories more efficiently for a certain time.
2. Enhance muscle and muscle endurance.If you want to enhance the incentives and muscle endurance, you may wish to try uninterrupted jogging.At the same time, motivation and muscle endurance can exercise our ability to maintain work and emergency response.
3. Improve cardiopulmonary function.Persevere jogging will shrink the heart.At the same time, increase blood output, reduce the heartbeat rate when quiet, reduce blood pressure, increase the cholesterol content in the blood, and improve physical fitness.
4. metabolism detoxification.The regular jogging can speed up the metabolism of the body, delay the aging speed of the cells in the body, and promote the replacement of cell renewal.And discharge toxins in the body by sweating and breathing.
5. Reduce psychological pressure.The competition in society is too fierce, so people need a certain way to excrete the inner pressure. If possible, try to try to slow down to help people relieve fatigue and maintain a good physical and mental state.
6. Improve the quality of life.Nowadays, many people are in sub -health, and jogging can help people improve their psychological quality. With a good body, we can help us improve our quality of life.
What equipment should I wear jogging
1. running shoes
A pair of light running shoes is essential. Good running shoes can allow you to enjoy the fun of Running, and it can have a good buffering effect on your ankle and paint joints.
2. sportswear
When Running, the human body will excrete a lot of sweat, so you must wear a good breathability.
3, towel
When Running, bring a towel with you so that you can wipe sweat anytime, anywhere.
4, others
sports packs, MP3, headsets, etc.Because many young people like to listen to song while Running, wearing a arm bag with mobile phones or MP3 inside, so that they can listen to music with them.
The best speed of jogging
Jogging is just a relative concept. According to personal physical condition, age, etc., I generally use jogging to reduce fat. Calculate the heart rate according to age, generally (220-age)*0.64 or 0.76. You can also simply calculate and multiply 0.6 by 0.6Or 0.7, a Running speed corresponding to the range of heart rate is the most effective fat -reducing Running speed.If you have nt exercised before, the heart rate is too fast or uneven, the body often has a cold, the knee joint or ankle joint pain, poor sleep, especially lack of deep sleep, or in other cases, appropriately reduce the scope of heart rate. Generally, every situation is reduced.5-10 times of heart rate, and gradually increase the heart rate to the range of fat-reducing heart rate.
Jogging time
Generally speaking, jogging for half an hour is the best.The jogging should be at 7 to 8 o'clock in the morning. The air is the freshest. The sun has just risen and the air has been exposed to ultraviolet rays.If the exercise time is too early, there will be impurities in the air.Poor respiratory system.And people who just woke up, the blood glucose concentration in the blood is very high, and the elderly can easily cause cardiovascular and cerebrovascular diseases.Because the air quality is not very good at night, it is not recommended to exercise too late.
It's better to jog a few times a week
Generally speaking, it is maintained for 30-40 minutes or 6-8 kilometers every Wednesday.
Can you lose weight if you jog?
Jogging is the simplest and most effective way to lose weight. It is suitable for all types of people. Whether it is young people, office workers, or older friends, you can achieve the role of strengthening your body and lose weight by jogging.
Will jogging make the calf thicker?
Whether it is jogging or fast Running, muscle soreness will occur after Running.Therefore, after Running, you need to do the exercise of stretching of the leg muscles, otherwise the calves will become thicker.
The correct posture of jogging
1. Place of foot
Some people think that when Running, use the front palms to the ground, and some people think that they should follow the ground.We recommend to contact the ground with the middle part.Studies show that a good long -distance runner is usually on the ground.The jogging is followed by the foot and the foot, and the place of the fast runner is higher than the jogou.We believe that only sprint players and middle -range sprint players are suitable for the past.Some people may be exceptions, but it is a good way to use junior and junior -level runners in the middle.This can reduce vibration, relieve pressure on calf muscles and foot tendons, and prepare for the next step.
2. The posture of the hips and heads
This is more difficult to imagine: When your feet are on the ground, where is the position of your hips? Some people suggest that your feet should be at the end of your center of gravity when you are on the ground, that is, the head, hip and feet three o'clock.Keep your head straight and look directly in front of him.When turning your head, you need to be careful. Usually you turn from above the neck to avoid the body's twisting and avoid instability when traveling.
3. The posture of the arm
When Running, your arm movement helps to advance forward. At the same time, your arm movement will help minimize the trunk rotation.Keep your elbow bent about 90 degrees.Relax your arm as much as possible during the Running process, while maintaining the consistency with the movement of the legs.During the Running process, swing your arm up or down, swing your hands up to the position of the Smooth position with your sternum, and swing down to the Belt position.Keep this sport, don't be too high or too low.
4. The posture of the knee
Do not lift your knees too high when Running long distances.Only sprint players or we need to raise their knees when we go uphill.
precautions for jogging
1. precautions for jogging
(1) Small steps: reduce muscle strength, prevent muscle fatigue and strain.
(2) Do not bow your head when Running, look up, and at the same time look ahead, maintain the correct Running posture, which will not cause damage to the cervical spine.
(3) When Running, the whole body is naturally relaxed. Do not hold the fist too tightly. At the same time, you can also try to put your hands out.
(4) Both feet should be brisk. If the landing is too heavy, the burden on the Bone will be increased. At the same time, when the ground is on the ground, the knee joint should be slightly bent.
(5) Concentrate to prevent accidental obstacles from accidentally.
(6) Generally, there must be a correct way to breathe. It is advisable to breathe four steps and try to maintain this rhythm.At the same time, the breathing of the nose and nose can be mixed.
(7) At the beginning of the long -distance Running, due to the insufficient oxygen supply and the needs of muscle activity, there will be phenomenon of sinking legs, chest tightness, asthma and other phenomena. People who do not exercise often feel stronger, but this is a normal phenomenon.Just stick to it.If you feel uncomfortable, don't force yourself, walk for hundreds of meters, and take a combination of Running.
2. precautions after Running
(1) Do not stop immediately after Running.After Running, the human body gets activity on the whole body. At this time, you need to relax your body. Don't sit down and rest immediately.It is recommended to walk slowly for hundreds of meters after Running. After the body is relaxed, do some stretch movements and relax the tight muscles.
(2) After Running, do the leg stretching movement. The purpose is not to make the muscles of the calf more strong, stretch the muscle lines, and make the muscle lines slender.There are many ways to stretch the leg ligaments. You can do a bow press, or practice a leg stretching movement such as a split. You can also relax the calf muscles.
(3) During Running and after Running, pay attention to appropriate undressing and adding clothes. Do not minus a lot of clothes because of sweating a lot, and do not get off the cold and cold colds due to too much clothes.
(4) Replenish water in time.What needs to be remembered is not to start drinking drinks or ice drinks when you rest.Generally, there is a certain time for rest. After the heartbeat returns to normal, add a little boiling water or light saline.
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