Jogging, jogging or "shuffling" running is running at a speed of 7-9 km / h. What gives such a run and what is its benefit? It strengthens the most important muscle of our body - the heart; muscle fibers become more elastic, the left ventricle increases, the force of heart contractions becomes more powerful, the walls of blood vessels become more elastic, the blood supply to the body is noticeably improved. With each breath, more oxygen enters the lungs and is carried through the organs and tissues.. Thanks to jogging, excess weight is dropped, joints are strengthened (with a weight of 90 kg, the load on the feet and joints when running per kilometer is 120 tons). Those who do jogging have no problems with digestion, they have a good, good sleep, many of them quit smoking.

Technique of jogging When jogging, it is desirable to adhere to a certain technique that will reduce the load on the joints, avoid unnecessary movements and, as a result, overwork. Before running you need to warm up your muscles by walking.. Running should be easy and free.. To run on your fingers - you can not. The foot should be placed on the ground, on the heel, followed by a smooth roll on the entire foot.. This movement will protect the muscles of the anterior surface of the lower leg.. Do not throw your legs apart and do not pinch your knees.. Some women have a bad habit of running, spreading their legs wide apart and wide apart. If you cannot overcome this habit, your run will be ineffective.. The step should not be too wide, it can be increased as the pace increases. The body must be kept straight, slightly bending forward.. Arms should be bent in elbows at an angle of 90 degrees and move forward and backward.. Breathing should be free. If during a run, you can talk without breathlessness, it means that the pace is chosen correctly. When jogging responds to pain in the side, then you need to reduce the pace or go to fast walking.

When running well, the pulse should be no more than 180 beats per minute.. For beginners to study at the age of over 30, it is suggested to calculate the maximum pulse according to the rule: 180 minus age in years. There is also a special test (known as the Harvard Step test) that allows you to determine a beginner’s readiness for jogging.. Place your right foot on a low bench and then your left foot next to it.. Standing with both feet on the bench, lower the right foot and then the left foot to the floor. Repeat the ascent and descent to the bench 24 times per minute for three minutes.. 5 minutes after the end of the test, count the pulse. Based on the results, determine physical fitness: 75-79 shots - very good, 80-94 shots - good, 95-119 shots - medium, 120-129 shots - weak, 130 and more - bad.

Contraindications for jogging As we have said, when running a person receives a rather large load, so there are contraindications for jogging. If you have limited cardiac activity (congenital heart disease and mitral stenosis, a stroke or myocardial infarction, surgery, high or low blood pressure), varicose veins or a large loss of vision, it is better to restrict walking, and slow running only as a small increase loads.

Asthma, pulmonary insufficiency and other diseases of the respiratory system are also contraindicated.. Diseases of the endocrine system, kidney stones, in the spleen, inflammatory processes in the urogenital system also limit running. Chronic kidney disease, thyrotoxicosis and diabetes, not controlled by insulin, become a serious obstacle to this sport.. Refrain from running if you are worried about any medical conditions, including colds.. Jogging is strictly contraindicated in cases of recent spinal injuries. It may seem strange, but doctors do not advise people who suffer from flat-footedness to run, who are recommended to walk in special medical sneakers with a microporous orthopedic insole..

Jogging for recovery Running - natural tranquilizer. Experienced runners talk about the feeling of euphoria that appears during classes - a feeling that is not always clear to beginners.. Negative emotions disappear, the hormone of the pituitary endorphin (“the hormone of happiness”) is released into the blood, which causes a feeling of unreasonable joy, allows you to overlook the feeling of hunger and pain. However, the newcomer has to deal with a completely different feeling: pain in the legs, increased shortness of breath, heart palpitations. Such a feeling of discomfort in the initial phase of training in sports is called the "dead point". Forcefully compel yourself to keep running at the same pace..

According to experts, at a running speed of 1 km in 7–8 minutes, the dead center period will remain 7–11 minutes.. Then the “second wind” will open - shortness of breath, fatigue will disappear, it will become easy to run, mood will improve, the pulse rate will start to decrease. Keep this pace further, do not increase the load, it is in this slow run on the second breath that its therapeutic effect is concluded. The regularity of runs is very important.. You must run at least 3, and preferably 6 times a week for at least 20 minutes (but no more than an hour and a half at a time to prevent the onset of chronic fatigue).

If you are a lark, and it is easy for you to wake up early, and, getting out of bed, you feel quite vigorous, it is better to conduct classes with 6. 30 to 7. 30, when the body best perceives the load on the muscles. In the morning, the nervous and cardiac systems are strengthened.. Since the body has not yet entered the daily rhythm, it will calmly take the load, and the silence around will have a beneficial effect on the nerves. If you are not able to run in such early hours, or your body does not have time to wake up by this time, then go jogging in the daytime, from 11. 00 to 12. 00.

In the daytime, muscle tone is involved, you are already sufficiently warmed up to the beginning of classes, and running will only reinforce the load on your muscles.. The third peak is between 16 and 18 hours.. On the eve of the evening, along with a decrease in solar activity, there is a maximum decrease in muscle mass, t. the body has already managed to burn some calories and will spend those that are deposited in adipose tissue. Thus, evening jogging will be especially useful for people concerned about being overweight..

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