Pages

Thursday, June 16, 2011

Safe diet Jogging For Beginners

 
No wonder the so-called sport jogging a million people. Exercise of this one was much demand because they are easy, cheap, fun. Can be done by anyone, any age, and do not need skills such as tennis or basketball.

But most importantly, the benefits are not lost to other sports Jogging can strengthen your lower body and cardiovascular exercise, just like roads, but burn more calories.

Shoe
Do not use just any sneakers or shoes wear out, because in addition may have thin soles, size is no longer fit with your feet. Use a shoe that is specifically designed to run. Running shoes usually have a thicker sole at the heel and thinner at the front. Choose the right size, but still feels supple at the footpads. Importantly, feel comfortable when worn. Use the same socks that can absorb sweat.

Clothing
Join the trend of sports clothing is fine anyway, but make sure the clothes are comfortable to wear. If you oversleep or indeed bem'ialjogging daylight, use a hat to protect face. If you run at dawn or night, wear clothes that can warm the body but still able to absorb perspiration. Avoid clothing that inhibits the exchange of heat such as a jacket. If you are running at the time I rang the street lighting adequate, then use a light-colored sport shirt so you can easily be seen. Especially when running on the edge of the highway.

Place
Choose a safe track. Avoid busy streets and intersections. A good alternative is a complex area around your home. For first of all, look for a flat road. Only after stamina began to increase, do jogging in a slightly uphill. To be safe, avoid running alone, especially in areas prone. Invite your friends to accompany you practice. Besides you feel calm, it can also be used as motivation in the exercise. But not so busy gossiping and forgot to run, you know.

When practicing
Jogging can be done daily or at least 3 times a week. But do not forget to spend some time at least one day of rest. Combine jogging with a brisk walk During the first 3 to 4 weeks. Then gradually increase the portions until you can run during the entire exercise.

Do not be impetuous to run too fast, because it can cause injury. When you run with a constant step but still able to converse, then berarati you have practiced with the proper intensity.

Run with the consideration of prolonged exercise, not a long distance. For example, your target is to jog for 20 minutes instead of 3 miles, so you can vary the routes run without worrying how the distance traveled. Fit to progress, even when jogging look no more than 10% every week. For beginners 11.5 minutes per 1.6 km long 30 minutes will burn 240 calories cal.

Posture
Good running posture is the shoulder, back and head erect. Elbows bent 90 degrees, and let it swing free. In line with the increased stamina, long, move your feet and your hands stronger.

Run by setting your foot from heel to finger (heel to toe). When landing on the ground, use the heel pads and then 'roll' foot forward and push back with your toes. If you're jogging on a path slightly uphill, lean forward and use the power of upper body movement to help your feet.

Heating & cooling
Do not forget to warm up enough before. These activities can keep you from injury. Heating can be a brisk walk or jog slowly increasing until the desired speed. Similarly, when you've completed the exercise. Cool down for 10-15 minutes while the body is still 'hot'. Do not forget also the stretch for the entire body, con sentrasikan on the lower body, especially thighs.

Last but not least
Most importantly, listen to your body. If you feel too tired body, it's best not to practice first. But not too 'revenge' with extra long workout or run faster because they want to change the time left. Be patient and gradually increase the intensity of exercise. Drink enough water before, during, and after exercise. If necessary, bring a bottle of water when you jog and drink little by little as long as you run. That way, the body avoid dehydration.

No comments:

Post a Comment