Althea In fact, jogging is more difficult than imagined, so people who are just starting to jog are best to combine walking and jogging for easy exercise. If you can walk easily for 40 minutes to an hour, jogging won't put a burden on your heart. You can first do walking exercises exercise Physical strength and leg muscle strength before starting to jog. At the beginning, if you still feel strenuous after jogging short distances in a short period of time, don’t force yourself to continue running, switch to walking immediately, and adjust your breathing before running again.
If you want to lose weight through jogging, it is best to run 3-5000 meters every day. Just run as normal without running on the balls of your feet. After running, you should perform muscle stretching exercises for about 15 minutes (leg press, chest expansion and arm extension, shoulder, waist and knee circles, neck circles, in-situ bounce, etc.) Over time, you will have beautiful muscle lines!
Be prepared before jogging
Before doing aerobic exercise, fully adjust the body's potential heat energy to a ready state, which is conducive to the adjustment of body functions, stimulates the GHRELIN hormone in the body, and promotes the development of learning areas in the brain. nerve Cells can improve memory to a certain extent.
◎You need to know how to prepare before jogging! Stand with your hands on your hips and move your ankle joints alternately.
◎Reduce psychological stress: If you continue to be in a highly competitive environment and do not eliminate tension, mental and psychological stress, you will always be at a disadvantage. Moderate jogging preparation can reduce the psychological burden and maintain a good attitude.
◎Practice flash point: Warm-up exercises can increase muscle temperature, making muscles soft and less likely to be strained.
The time and speed of jogging depend on the pace and posture during jogging. Generally, the time for aerobic exercise is 20 to 30 minutes. If the time is too long, it will cause muscle fatigue and is not conducive to exercise. healthy。
◎Speed exercises require mastery. When jogging, first raise the legs alternately to move the hip joints, and then gradually increase the speed. It is better to touch the upper abdomen with the knees as much as possible. Swing the arms back and forth. When running, the forefoot touches the ground first, and then transitions to the whole foot touching the ground.
◎Improve cardiopulmonary function: Persistent jogging will cause the heart to contract, increase blood output, and reduce restlessness. heart rate , lower blood pressure and improve the body's health index.
◎Practice flash point: It can speed up blood circulation and increase muscle oxygen uptake, but the speed should not be too fast. Control the aerobic heart rate at 60%
