What is the effect of jogging?

Jogging, also known as jogging, jogging, or jogging, is a moderate-intensity aerobic exercise designed to cover a relatively long distance at a slower or moderate pace in order to warm up or exercise. Jogging has a positive effect on maintaining good heart function in middle-aged and elderly people, preventing the decline of lung tissue elasticity, preventing muscle atrophy, and preventing coronary heart disease, hypertension, arteriosclerosis, etc.

At the same time, it is also necessary to pay attention to some details such as jogging shoes. It can accelerate fat burning to achieve the purpose of rapid **. It can also strengthen one's own physique and improve resistance.

When jogging, the muscles of the whole body should be relaxed, the breathing should be deep and long, slow and rhythmic, you can take two steps and one exhale, two steps and one inhale, or three steps and one inhale, it is advisable to use the abdomen to breathe deeply, puff out the abdomen when inhaling, and close the abdomen when exhaling. When jogging, take a brisk stride and swing your arms naturally. Jogging is a good amount of exercise for 20 to 30 minutes a day, but it must be consistent for a long time to be effective.

Jogging can be divided into running in place, free running, and quantitative running. Running in place is a jog that starts with 50 100 steps at a time, gradually increasing until 4 to 6 months, increasing to 500 800 steps each time. Running with high leg lifts can increase the intensity of the exercise.

Free running is a way to change the speed of running at any time according to your own situation, regardless of distance and time. There is a time and distance limit for quantitative running, that is, to run a certain distance in a certain amount of time, from less to more, and gradually increase.

Exercise time: The time of jogging depends on how well the jogger is trained. For beginners or those who have taken a break from sports for a long time, it is best to start with no more than 10 to 15 minutes per exercise, with a slow walk in between.

The jogging time can be gradually increased to 20 minutes over a month. Jogging is all about consistency, and it takes an average of 3 times a week. If you keep doing it, you can run a marathon after 4 to 5 years.

Most joggers are accustomed to training in the morning because the endorphins secreted by the body after running can give a pleasant feeling and make the day feel good. But according to experts, the best time of the day to run is between 5 p.m. and 6 p.m., as this is the time of day when the body temperature is highest.

Jogging is a very good and effective way of fitness, the most important thing is perseverance, jogging has a significant effect on improving cardiovascular and cerebrovascular diseases, and enhancing bone strength.

Essentials of the movement: When you hear the premonition to "run", quickly make a fist with both hands (four fingers curled, thumb on the first joint of the index finger and the second joint of the middle finger), raise the waist, about the same height as the belt, the center of the fist inward, and the elbow slightly inward. After hearing the order to "go", <>

Running is the most economical exercise.

The upper body leans forward slightly, the legs are slightly bent, and at the same time, the left foot jumps out about 85 cm with the kicking force of the right foot, the forefoot touches the ground first, the center of gravity of the body moves forward, and the right foot moves in this way; Keep the upper body straight, swing the arms back and forth naturally, swing the arms forward, the big arms are slightly straight, the elbows are attached to the waist, the lower arms are slightly flat, slightly inward, and the inner sides of the two fists are about 10 cm away from the buttoning line; When swinging your arms back, place your fists against your waist. The marching speed is 170-180 steps per minute.

Hear the command to "stand", run two more steps, then land on the ground with your left foot half a step forward (two fists at your waist and stop swinging), bring your right foot close to your left foot, and lower your hand at the same time to establish a straight position.

The first step of running must be to jump out, and adjust the landing posture according to the actual situation during the running process (forefoot running, full-palm running, and hind-foot running); When standing, pay attention to the consistency of leaning on the leg and putting the arm.

Running is a science, and the most scientific exercise method can achieve the best results.

Jogging is also very helpful for our neck, shoulders, and spine. The correct running posture requires the back to be straight and relaxed, and long-term persistence will greatly improve the discomfort of the cervical spine and shoulders.

Running will give you a strong heart and cardiovascular system. While increasing the maximum oxygen uptake, the amount of oxygen delivered to the various organs of the body is greatly increased, and the quality of work of each organ is naturally greatly improved. In addition, middle-distance running will speed up blood circulation, so that the coronary arteries have enough blood to supply the heart muscle, thus preventing various heart diseases.

Through the movement of the lower limbs, venous blood flow back to the heart is promoted and intravenous thrombosis is prevented.

If the goal is **, then you should continue to jog for more than 40 minutes, if you run in sections, the effect will be greatly reduced.

The most appropriate time to run depends mainly on the purpose of the exercise:

Running regularly for more than 20 minutes can improve the health of the cardiovascular system; If the goal is **, you need to jog for more than 40 minutes, because it is generally after 20 minutes before you start to supply fat energy, and you can run about 4 to 5 times a week.

If you can't hold on for 40 minutes, you can walk briskly for a while. If 40 minutes is too easy, then you can do high-intensity aerobic interval exercise. 20 minutes of high-intensity aerobic interval exercise is equivalent to 40 minutes of traditional aerobic exercise (e.g. jogging).

In addition, running on an empty stomach in the morning is the best, but it is not recommended to run on an empty stomach for a long time, as long-term fasting may lead to stomach problems, and it is not suitable for people who have a bad stomach.

Running is one of the sports that we are exposed to all the time in our daily lives, so if you want to strengthen your body, immunity and resistance, running is definitely a good choice, especially jogging. Since jogging is so good for the body, how can running be more effective? Next, let's take a detailed look at the skills of jogging, only by mastering the skills of jogging correctly can you run a healthier body.

1. The benefits of jogging

1. Exercising breathing function is a solid foundation for doing other sports.

2. Strengthen heart function, which is good for cardiovascular work, and can mobilize 60% and 70% of the muscles of the whole body.

3. Improve venous blood circulation.

4. Burn fat and control weight. After about 40 minutes of running, the body starts to burn up to 400 800 calories per hour.

5. Body shaping, improve leg and buttock muscles.

6. Improve sleep, sleep more soundly after jogging.

7. Relax and delight the spirit. Even breathing can combat nervousness, and if you keep jogging for a long time, it will promote the brain to secrete a substance similar to morphine, which makes you mentally excited and happy.

8. Strengthen the body and not be easy to get sick. Running is one of the sports that we are exposed to all the time in our daily lives, so if you want to strengthen your body, immunity and resistance, running is definitely a good choice, especially jogging. Since jogging is so good for the body, how can running be more effective?

Next, let's take a detailed look at the skills of jogging, only by mastering the skills of jogging correctly can you run a healthier body.

2. Jogging skills

1. Spiritual pleasure

Initially'10 minutes may be the hardest, be sure to adjust your physical condition, try to make your body feel refreshed and relaxed. Determine the speed according to your own situation, and be able to talk easily while running.

2. Head

To be upright, you can choose a point on the horizontal line as the focal point of your gaze to prevent your body from leaning forward.

3. Breathe

Breathe naturally, not just through your nose, but especially into your chest cavity.

4. Back

Stretch your back and lift your chest and hips as you breathe.

5. Buttocks

Flex slightly, but don't tense the muscles, let it swing naturally with your body.

6. Shoulders

Stay flexible and relaxed, and swing naturally on the axis of your body.

7. Feet

The ball of the foot touches the ground, the movement from the heel to the toe. Don't just run on your toes, it's not good for your calves and will make your body swing a lot.

8. Pace

At the beginning, you can run for a while, walk for a while, slowly increase the running time, and decrease the walking time. In addition, you can choose a location with a lot of terrain to exercise, and the slopes are better than the flat roads.

9. Fork gas

It may be caused by breathing too much cold air or diaphragm spasm, press your hands on your chest for about 10 seconds, breathe deeply, and relax your body.

10. With a watch

Keeping an eye on the time at all times can give you positive encouragement and get your mind running for a little longer.