Jogging
Jogging is a type of activity, that anyone can cultivate. Regardless of age, sex, body type or condition. The most important thing is that we start slowly, remembering, above all, common sense. Such training gives the body many benefits, strengthens our circulatory system, lowers the pressure, improves the respiratory system while increasing the capacity of the lungs. It improves physical fitness, in addition, it reduces body fat by burning calories. It is the perfect complement to weight loss programs.
Jogging is one of the simplest forms of training. It's just running. We can train whenever we want (although it's best to run in the morning if you want to burn fat) and wherever we like it. By doing this systematically in addition to burning calories and losing weight, we significantly lower blood pressure, thereby increasing the level of good cholesterol. We can run alone, or with friends, in the park, on bicycle paths or in the forest. Remember, however, that hard surfaces such as : pavement or street have a bad effect on our joints, burdening them too much. It's best to run along forest paths or in the bosom of nature on soft grass where the ground is soft 🙂
We start running slowly (gradually {usually after a week} increasing the distance), without forgetting the important rest. Initially, the training time should not exceed 30 minutes. In this way, we will prevent painful injuries. They will still be at home before going to training, let's remember to supply mineral water (preferably non-carbonated).
It is also worth doing before the run 10 a minute warm-up by stretching the leg muscles.
During the run, our silhouette must be upright, and shoulders relaxed, we breathe rhythmically, never holding my breath. Our shoes should be adapted to running, in stores you can buy footwear intended for this purpose.
The best training plan is to combine walking and running. i After a week, we shorten the walking time to extend the run. We gradually increase the running time until we are able to cover the designated distance all the time running. Best to sacrifice 4 jogging days a week. So let's go!
Standard training:
1 week
run 2 minutes, spacer 4 minutes
(repeat 5 times)
2 week run 3 minutes, spacer 3 minutes
(repeat 5 times)
3 week run 5 minutes, spacer 2,5 minutes
(repeat 4 times)
4 week run 7 minutes, spacer 3 minutes
(repeat 3 times)
5 week run 8 minutes, spacer 2 minutes
(repeat 3 times)
6 week run 9 minutes, spacer 2 minutes
(repeat 3 times)
7 week run 9 minutes, spacer 1 a minute
(repeat 3 times)
8 week run 13 minutes, spacer 2 minutes
(repeat 2 times)
9 week run 14 minutes, spacer 1 a minute
(repeat 2 times)
10 week run 30 minutes
Your comments
super!! I have to practice a little haha!!
May I find so much strength in myself,because it sounds attractive…
We can run on “bicycle paths”? This is probably some kind of misunderstanding!
calorie spa with a 10 minutes of jogging?
jogging ha ha ha
A bicycle path is not the same as a bicycle path, You have bicycle paths in the forest where the ground is soft, and the CYCLING ROAD is paved with asphalt
I already started from 1 April !!!!!
I start running tomorrow!I swear!!!
I was afraid and ashamed of aerobics, however, there is no time to look at someone's ass there,So I'm going to run in the woods:) great site
I have almost 40 on my back and running 5 times a week 30-40 minutes. I recommend it to all interested, handset in the ear, the radio plays, fresh air. The mood improves, not to mention the condition.
wake up at 6:15 and the first day of training ;]
Jogging…it's great for fat burning,I recommend:)I have been running systematically for 2 years,i.e. start at 5.00am:)
I feel great,I don't remember the last time I was sick:)
Besides, my body looks completely different to how I started…calves,stomach…just a revelation:)So I encourage everyone,because you can only benefit from jogging…!!
I highly recommend this training after 3 months I was already running for 1 hour. The results are awesome the man feels better, he plays the leg better and the body is stronger 🙂
Greetings
Hey from 2 I run for weeks every day, but I don't know how much time I should spend on it…I'm running now 7 minutes are not enough???
10 minutes of running 1 week later, only more works ;)and the most important thing is persistence and the results will come after a month and of course we do not eat after 18 Good luck
And I also pour one sachet of L-carnitine into my mouth before each trip (Direct, in powder) and thanks to that, the condition is better, and combustion is at all;) I recommend!
Hello runners:D I started running in December and at the beginning it looked terrible but now it was two months and I flew like crazy almost everyday (at least 5 days a week) after 7km and one day after work I went out to run at night and suddenly something hurt around my ankle (Achilles tendon) I thought that nothing would happen and on the second day I did not get home anymore and I barely made it, so learn from the mistakes of others and remember to warm up 🙂
I let my boyfriend talk me into running every day. I wanted to take it seriously, I am looking for good running shoes, so as not to hurt yourself from the very beginning. You can advise me, what's the best way to run?
If you really want to take up running seriously, and at the same time while running, reduce the load on the key leg muscles and run really comfortably, then we recommend Reebok ZigTech. Reebok engineers have created a revolutionary sole in the shape of a zigzag, thanks to which you will be able to train more effectively and reduce the risk of overload and injury.
I'm running from 3 months ... the beginning is a macabre,I read to run a minimum 30 minutes,po 4 minutes I fell exhausted by Fr. 30 not dreaming .. after 3 I'm already running around the bellows 40 minutes without a problem,the ground is systematic ... I feel better,I lost weight,and overall development of the organism on + ^^
I just want to start , I live in the countryside, so there is no problem with the green area ^^
only now it's winter and I think I'll start with spring ; )
what do you think ?
I don't want to sweat in my jacket and hat .; (
I have already tried to start several times, but I always got discouraged after a few days, but that's what limits me the most, that I live in the countryside and I am terribly embarrassed by the curious glances of people, so I was running ,, in the rear” but it still didn't help… now I'm going to start over from spring (I wonder if I will work) 🙂
Cool, I have to jog too 😛