Aerobic exercise King jogging introduction

Jogging swept the world, was hailed as the "aerobic exercise King", the correct practice, good for your health.

Characterized on the beauty of women in terms of adhering to jogging can also play the role of the body shape.

Notes:

1 start jogging whenever you have the effect, in the beginning can rarely run some, or every other day to run once, after a period of training, then gradually increased to 3000 to 4000 daily runs.

Jogging, actions to natural relax, breath should be deep rhythm, not suffocating. Running speed is too fast, do not run or Sprint.

2 to maintain uniform speed to subjectively not feel uncomfortable, not out of breath, not in the face, ran speak easy atmosphere.

Objectively jogging every minute heart rate is not more than 180 minus the number of degrees of age. For example, the 60-year-old man of the heart rate when jogging to 180 — 60 per minute = 120 times in patients with chronic diseases run speed can also be appropriate to reduce the distance can also be shorter.

Safety tips

Select flat pavement, do not wear shoes or plastic shoes, if in asphalt or concrete pavement, it is best to wear thick-soled shoes.

Run before a paragraph, do breaths activities at the joints. If, on the road, should pay attention to safety, try to choose the sidewalk. If you jogging after loss of appetite, tiredness, dizziness nervous fatigue, excessive physical activity may be, must be adapted or obtain a doctor's instructions.

The concept of jogging

Easy pace of running.

From the 1960s onwards, in the United States is estimated at 700 ~ 1000 million people insist on jogging, aims to promote health and enhance physical fitness, weight loss and fat and seeking elegance and ease.

Jogging 10 per minute of consumption of calories ~ 13 card (to play tennis every minute consumption 7 ~ 9 calories).

In 1967, the University of Oregon track coach package Kalman and specializes in heart medicine home Harris Bogadek "jogging" a book publishing, contribute significantly to the popularity of jogging activity.

Medical authority believes that the jogging is exercise good heart and body. Jogging is usually carried out by the next day.

In the hard ground jogging per mile than two feet to 600 ~ 750 times, some scientists believe that jogging can cause foot arch subsidence, outer shank clamp, sweat rash, Achilles tendon strain, leg contusion and knee back pain.

So be ready before the jogging, jogging is to wear suitable shoes and clothes, Pinus relief method to run correctly, and required general good health situation and clear purpose.

The rhythm of jogging

Jogging, the muscles to relax, breath to deep, gently and with rhythm, to two steps of a call, two steps of a ceiling, a three-step calls, third step a suction, expressing a deep breath, breathe in the abdomen drum, exhale shoufu.

Pace to light when jogging, swing-arm nature.

Jogging exercise to run every 20 to 30 minutes, but can be long.

Jogging can be divided into staying away, free running and quantitative runs, etc. Staying the race that is staying with jogging, start each time you run 50 ~ 100 step, step by step, gradually increased, going 4 ~ 6 months later, each time may be increased to 500 ~ 800 step.

High lift leg running can increase the intensity of exercise.

Free running is depending on your situation at any time to change the running speed, distance and time. Quantitative run time and distance limitations, that is, at one time, ran a certain distance, from more to less, and gradually increased.

(Practice editing: what Chris)