Jogging is not only one of the best ways to burn fat and lose weight; it also makes your heart and lungs stronger. Jogging, what are the health benefits and how to get started? You can jog almost anywhere and just about any time you want, making it very convenient to do. This is why there are so many people who do it.
The trouble that most people have in the beginning is not knowing how to get started properly and they usually end up doing it wrong. This has prompted scores of people to quit doing it before it has had enough time to do them any good.
Let’s take a look at some things that may make it a little easier to get started on a jogging routine without running yourself into the ground.
The first and probably the most common mistake people make when starting a jogging routine is that they start out too fast. They go out and pace themselves much to fast and end up huffing and puffing out of breath after 5 or 10 minutes.
This is an instant recipe for failure and many people quit within a few days.
Performing regular jogging gives better physical condition and other health benefits. Jogging also gives physical and mental pleasure.
THE HEALTH BENEFITS OF JOGGING
Jogging on a regular basis give a distinct good effect upon the general health, provided it is not over-done. The effects are:
- Jogging makes the heart stronger.
- It increases the capacity of the blood circulation and of the respiratory system.
- Will speed up the digestive system and helps you get rid of digestive trouble.
- It counteracts depression.
- Increases the capacity to work and lead an active life.
- Jogging makes you burn fat and thereby helps against over-weight.
- If you suffer from poor appetite, jogging will improve your appetite.
- Jogging will strengthens the muscles of your legs, hips and back.
- However you will not get very big muscles from jogging.
- Jogging makes you sleep better.
THE PLEASURE OF JOGGING
Some of the health benefits of jogging is it gives you physical and mental joy, provided you do not exhaust yourself. When jogging is done correctly, you will actually feel less tired when you have finished jogging than before you began. A nice benefit of jogging is you get nice feelings in your muscles during the jogging and afterwards.
Another benefit is you will feel the wind blowing around your body. Finally, you will hear the birds singing, the music of running water in the streams, or the sound of waves dashing towards the seashore. During the jogging you will also get a euphoric mental feeling after some time.
CLOTHES AND SHOES
The type of clothes you were must be suited to the weather conditions. In warm weather, shorts and a t-shirt is enough. However, it may be useful to carry along an extra piece of clothe in a light back-pack if you run out on a long route, in case the weather aggravates. In colder weather you must add more layers of clothes. In either case, the requirements for the clothes are:
You should use light and soft clothes without any sharp sutures, hard edges or massive folds. They should sit fairly close to your body, but not so close that you feel squeezed, trapped, or so that your movements are hindered.
The clothes should give good ventilation for moisture and sweat and perspiration through the fabric. The fabric should ideally hold water totally out from the outside, but this requirement is difficult to achieve together with the requirement of good ventilation.
You should use fairly soft shoes, but with a good shape fitting the anatomical shape of your feet. The soles should easily bend during the normal movements of your feet, but support well against the ground. The underside of the sole should give friction against any type of grounds, so that you do not slide during jogging. The soles should buffer well against each impact from the ground.
JOGGING ROUTES AND SESSIONS
Jogging may be performed in a lot of ways, it is advisable to vary the type of jogging from day to day. Then the jogging gets funnier and you get a variable type of training.
HOW TO PERFORM A JOGGING SESSION
You should move slowly with little efforts the first few hundred meters to warm up your muscles. Then you gradually increase your muscular work and speed. When you have done half the route, you can take a speedy spurt using most of your capacity. If the route is long enough, you can take two or three spurts using nearly full capacity.The last hundred meters you gradually slow down again.
STRETCHING YOUR BODY BEFORE AND AFTER EACH SESSION
It is advisable to stretch out both before and after each jogging session, and not only the muscles in your feet, but your whole body 2 minutes before and 3-4 minutes after the session. When stretching out do the following movements:
- Bend forward and touch your toes.
- Kneel down on one of your feet, and stretch the other out backwards.
- Bend your body to both sides.
- Stretch out an arm, grab something, and turn your body round so that your arm is bent backwards.
- Shoot your abdomen foreword, so that your spinal column is stretched into a bow.
- Place your hands behind your neck and stretch your arms backwards. Then twist your body to left and right, also bend to each side.
After the jogging it is sometimes best to wait for some minutes before you stretch out, so that the worst tiredness has gone away first.
A frequent error that joggers or runners make is that they become so preoccupied in their physical activity that they fail to be alert and pay attention to their surroundings.
The following are a series of personal safety tips for joggers and runners:
- Jog or run with a known companion.
- Jog or run in a familiar area.
- Do not jog or run in a heavily wooded, poorly lighted or secluded area, particularly if jogging or running alone.
- Don’t wear radio or recorder earphones.
- Do not jog or run after dark.
- Do not jog or run near bushes, which can provide concealment.
- Wear bright colored clothing to improve your visibility.
- Vary your route and pattern of jogging or running.
- Carry pepper spray or high decibel battery powered personal alarm device when you jog or run.
- If followed, go to the nearest residence, open business or group of people.
- Carry your motor vehicle and/or home key with you.
WHEN AND HOW OFTEN
If jogging is the only sport activity done, a jogging session every second day is ideal. This is enough to give all the health benefits and increase your condition and endurance gradually, but without wearing yourself out. If you combine jogging by other types of sport activities, 2 times a week may be enough.
You should not be too hungry before jogging, but it is not advisable to take a jogging session straight after a big meal. The time of the day does not matter, but your jogging should not be the first thing you do in the morning.
HOW TO BEGIN
If you are not accustomed to physical activity before you start jogging, and to get the best health benefits of jogging; it is advisable to consult a doctor before you start.
Some people who are a little more resilient may keep going for a while thinking that if they just stay with it long enough, it will start to get easier.
Usually what happens is it gets harder because even though they might be getting in better condition, they continue to push harder along the way so it seems that there is no progress.
When you are about to set out on a jogging routine, the best thing you can do is buy a heart rate monitor before you ever jog your first step. With one of these, you can set up a pace that is comfortable for you and you can keep within that level throughout your jog.
You will not have to “guess” about your the pace. And you will not have to feel like your lungs are on fire when you are finished.
The key here is to always jog between 50% and 70% of your maximal heart rate.
This is easy to do with a heart rate monitor because you can keep a close check on your heart rate as you go. You can speed your pace up if it goes a little low, and slow down if it goes a little high. You can even slow to a walking pace if your heart rate goes too high. And resume a jogging pace once it goes below 50%.
Staying within the limits of your heart rate, you will begin to add time and miles to your jog. And, as you go and jogging will become something you look forward to instead of something you dread doing.
Exercise is good for the health. Everyone is encouraged to jog. Just remember all the necessary precautions not only to maximize you jog; but also to stay safe and healthy.