What is the best way to jog? How to do jogging is the most scientific?

1.Running with a smile: This is the first thing to change your running attitude. A simple smile will bring you into a better mood and you'll be ready to take on the challenge of running. You'll let go of your hands and feet and enjoy running!

2.Think about the joy of your run: Don't think about how many minutes or how far you go. Let your mind run wild, think about the most enjoyable times in your life, think about the people you love, and dream of your dream vacation.

The biggest mistake when starting to run is trying to run very early in the morning, many people are not the morning type, running early is really hard for some people, and running in the evening is perfect for them. Personally, running in the evening releases the tension that has accumulated throughout the day, clears my mind, helps me overcome stress or any other negative thoughts that come into my mind during the day, and gives me the energy to spend the night with my family. You have to feel your body, find the ideal time for you to exercise and squeeze in the time to exercise.

Interval running, the shortest time and most intense way. Absolute fat burning. Method:

Warm up first, then sprint (full speed) for one minute, then walk for one minute, repeat 8 times. Some people think that jogging is better for recovery, but walking is actually better, you have to recover your strength so that your heart rate can rise quickly when you sprint. Eat an hour and a half before your run, and eat healthy foods for energy after your run.

Change the intensity of your run: 30 minutes of brisk running is better than 45 minutes of jogging** and building muscle. Eating a good meal after a workout is generally healthier than not exercising.

But be careful with the number of calories. If you exercise for less than 60 minutes, avoid carbonated drinks, as carbohydrates are stored in your muscles and liver for an hour, just drink water. You will be very tired after running, remember not to drink water immediately, and do not squat or lie down; Relaxation exercises should be done to help reduce fatigue.

Running is one of the most common forms of physical exercise, mainly because of the simplicity of running technique and the lack of special venues, clothing, or equipment. Running can be done on the sports field, on the road, or even in the fields and woods. Each person can control the speed, distance and route of the run.

For physical fitness!

1.Speed is not the speed of a sprint, but the speed at which you can breathe faster and sweat your body. This quickly burns off energy and builds stamina.

Method: Warm up for 5 minutes, then run at that pace for 20 minutes, and cool down for the last 5 minutes. Pay attention to your breathing, running fast is not the same as running in stride, and keep your stride within the normal range.

2.In mountainous areas, half of the training is sloping and half is regular. If you usually run 5 km, then there are km of sloping roads.

The uphill and downhill slopes make the force equal. That is, slow down and decrease your stride when going uphill, and increase your stride and accelerate when going downhill (but keep your speed under control). You may have to look down, but your head must be up, otherwise your posture will be incoherent.

3.Endurance, after the warm-up, continue to run for 60-70 minutes. If you usually run 5 km, then you have to run 8 to 10 km.

Maintain a comfortable pace. Burns fat and boosts stamina. Method:

Start at a slower than normal speed. If you feel a sudden sharp pain somewhere in your body, it's likely that your posture has been wrong, try to correct it, and don't focus on speed over technique. <>

Before jogging, do a few minutes of warm-up to get your muscles active to avoid sports injuries.

Jogging should be based on your physical condition to determine the amount of exercise, and you should run according to your strength. The daily exercise time is about 30 minutes, and when jogging, the breathing should be natural, the eyes should be level with the front, the arms should swing naturally, and the clothing should be loose and comfortable, so the correct jogging is beneficial to physical and mental health.

I am fifty years old and have only started jogging for two months. Tell me about my experience.

Warm up before running and stretch after running. Don't pursue speed, pay attention to posture, small strides, and gradually increase the amount. That's how I ran ten kilometers in two months. If you run more than 5 kilometers, remember not to run every day, but every other day or a few days off.

I now run every three days and walk five kilometers briskly. Before, it was just a brisk walk at night. I didn't think the amount was large, so I walked and ran in the morning. Brisk walking is another form of exercise for me. In fact, there is something in common between the two.

Warm up first and jog gradually! Pay attention to the coordination of the body, adapt to the person, and make the body sweat slightly! Run for about 20 minutes, then walk for about 15 minutes, and stick to exercise at least 4 to 5 days a week!

After half a month, you will feel extremely relaxed! There are fewer arrows on the medical examination report, and it has become "pretty"!

1. The running speed is from slow to fast.

This kind of time span from slow to fast does not mean that it is completed in one day or a few days, some people may reach the desired degree and intensity in the process, and some people may take a long time to complete their goals, but they are all slow and fast.

Some people have been in a state, five or three kilometers a day, without a gradient line, it is difficult to improve their running performance.

2. The stride length should not be too large.

In addition to the speed requirement that we have to achieve in the later stage, otherwise we can't stride too far, we often see some people injured their feet in running, this is because they have not mastered the skills of running.

3. Run as far as possible.

In other words, the distance to run is long, some people run three kilometers when they are in a good mood, and when they are in a bad mood, they run one kilometer and end hastily, or the weather also affects the distance of running more and running less.

Why run a little farther? Because in the process of running, the human body will consume the sugar in the blood in the body, and then consume the calories in our body, and this consumption in the process of running is the best way to reduce blood lipids and blood pressure.

Generally speaking, jogging is more than 40 minutes A little faster than brisk walking 40 minutes of running does not need to drink water while running Drink a small amount of water before running Rehydrate after running Four or five times a week is enough If you want to **, the amount of this kind of running is not enough In addition to eating less in terms of diet, running and exercising need more than an hour to have the best effect.

When jogging, we need to choose a pace that suits us, so that we don't get out of breath, can't breathe, or can't achieve the purpose of training. A pace of 6-8 km/h is ideal, while boys generally run faster than girls.

We don't have to compare ourselves to anyone else when we run, we just need to listen to our own body. In the process of running, you can take 2 steps, exhale and inhale 2 steps, and keep the breathing rhythm stable for running exercise.

You can jog in the park or gymnasium around 7 a.m., and it is good to run for about 30 minutes.

You can jog in the park in the early morning, there are no passing cars, the morning air is fresh and cool, don't go too fast, and master your breathing.

This time I was running slowly and walking at about the same speed.

Before jogging, you must do warm-up exercises, and at the same time, you should also practice jogging step by step according to your physique, control your breathing rhythm, and slowly pat your leg muscles to let your legs get better relaxation.

The correct way to run is to run with your body straight, your toes on your toes light, your arms low and swinging forward, breathing naturally, and looking ahead. Keep it at a constant pace, jog for 40 minutes, and wear a running protector.

Running heart rate is controlled at = (220 - age) x 65 100.

First of all, jogging should not be carried out on an empty stomach or a full stomach (full meal), 2-3 hours after a meal is the most appropriate, and each running time is 30 minutes.

Jog for 7 km or 40 minutes. Keep it easy.

1 6 It is best to run in the morning, because the air is fresher in the morning, and the inhaled air*** will also make the effect of running icing on the cake, running in the morning is conducive to the discharge of metabolic waste from our body overnight, and promotes blood circulation and metabolism.

2 6 Running must first have a set of professional equipment, a pair of sneakers, and a pair of sportswear. Running in this way will not cause uncomfortable steps, or the body cannot be exerted, and some people run in jeans, which is the most wrong way and does not have the effect of exercise.

3 6 It is best to go to a place with a beautiful environment for running, as far as I am concerned, the environment of the university is good, there are trees, few cars, quiet, and there are many students who run, you can run with them for a while. You can also go to the park near your home, which is even better, because running also needs to be serious.

4 6 Running is important in persistence and persistence, I get up early every morning to run for 20 minutes, never more than half an hour, but I run every day, and the lasting effect is still relatively obvious. I'm afraid that you run for an hour a day, and then don't run for a few days, three days of fishing and two days of drying nets, maybe it's the reason why I run every day, my college body has always been the first to run.

5 6 In the process of running, you must learn the scientific and reasonable breathing rules, if you plan to run for more than 15 minutes, I suggest that you should take two steps and one breath, two steps and one exhale. If you are running for more than half an hour, change to three steps, one inhalation, three steps and one exhale, so that you can adjust your breathing and not divert your breath during running.

6 6 Finally, let's talk about how I do before and after running, because I belong to a moderately fat person, so I hardly drink water before running, so that I can effectively burn my fat, if I drink water, it will be used to sweat, I will not stop when the run is over, I will continue to do kicks, twist the waist, so that the tight muscles will relax.

First, the essentials of the action:

The body is forward, the body is upright (do not lean forward and fall backwards).

The toes land naturally and every movement is relaxed.

Lower your arms and swing them forward, and stretch your arms and shoulders back to your chest to ease your breathing.

Tuck your hips directly under your body (feel your hips roll under your body when running) and keep your head forward and just above your shoulders, not from side to side.

Second, the phased essentials:

Preparation part: Relax your knees and waist and start walking or jogging from the heels to the ground. Relax and be aware of the pressure on your heels.

Power part: After being aware of the pressure, push the ground in response to this pressure, and feel the same hip linkage, that is, the heel pushes the ground while the hip muscles tighten and the center of gravity rises.

Awareness part: Awareness of the passive extension of the knee joint and the tension of the muscles around the knee joint during this process, awareness of this tension does not give any feedback to it, and the attention is all focused on the linkage process of the foot and hip.

Pay attention to the haze weather do not go out for a run, jog for a period of time step by step, if you just start out do not exercise too much, pay attention to warm up before running, you can eat a little bit. Don't jog on the side of the road, that would be vacuuming.

Jogging is a moderate-intensity aerobic exercise designed to warm up or exercise by running a relatively long distance at a slower or moderate pace. 1. The way the foot lands on the ground, and the research shows that landing in the middle of the foot is a good way for junior and intermediate runners, which can reduce vibration and relieve the pressure on calf muscles and tendons. In addition, there are requirements for the hips, head and arms, and the knees should not be raised too high.

Hope it helps.

Aerobic breathing, I'd rather run slower than stop, exercise before running, stick to 30 minutes, and walk for 10 minutes after 30 minutes.

What is the best way to exercise jogging? Don't jog for too long, generally run for about 15 minutes, you can take a proper break, and don't exercise too much.

Jogging must reach the amount of exercise time every day, and it should be slightly longer, so as to achieve the purpose of exercising.

Jogging is to ensure that you are carried out at a constant speed, not too fast, otherwise it is not called jogging, jogging should be a little faster than usual.

It's better to keep it three or four times a week! 5 kilometers to 10 kilometers at a time, depending on the individual's physical condition! Warm up and stretch before running Stretch after running.

Keeping it in your heart when jogging, around 130, is very good for the body.

It's best to do how to exercise. It depends. Vary.

If the power is large. Can be suitable for jogging. Exercise consistently for a long time.

Very good for the body. It's also part of the exercise. So.

Your young master is an old man. Fit. Jogging.

Jogging is also based on the individual, to exercise the best, after all, everyone's physical fitness is different. The most important thing is to run and make the body hot to the depth of exercise. It's not about how long you run, it's not about how long, it's not about how long you run?

The main thing is that you feel that your body is sweating, and you can exercise and exercise to the extent that you are exercising.

What is the best way to exercise jogging? Jogging is good for lung capacity by first running slowly and then increasing the pace.