Notes on jogging

Jogging is a very simple exercise, as long as you want to run at any time can be carried out, but also can bring people like fitness and weight loss and other benefits. But there are also places that need attention, otherwise it will also cause harm to the body. What are the precautions for jogging?

Pick the right time to jog

The best time to jog is usually 2-3 hours after a meal. The food has been initially digested, so that not only provides energy for running, but also does not damage the stomach and intestines when running.

Pay attention to the warm-up 5-10 minutes

Warm up before exercise is something we all know. Warm up the body, to a certain extent, to ensure that the later exercise will not cause damage to the body's functions. For example, before jogging stretching exercises, high leg, leg press, etc., are, can give the body to play the role of warm-up. And to play the role of full warm-up time is about 5-10 minutes.

Jogging 3-5 times a week

Generally run three times a week or more will allow you to gradually improve your cardiorespiratory function and play the effect of fitness. But not the more times the better, it is best to control within 5 times a week, because more than this range may unknowingly accumulate bone and joint fatigue, on the body instead of causing harm. Therefore, it is best to run 3-5 times a week.

Pay attention to the running posture when jogging

Use the correct running posture to be able to achieve the effect of running. When running, the upper body is straight, the lower body is relaxed, the eyes look ahead, do not lower the head. Hands naturally relaxed, palms naturally clenched fist is good, do not clench too tightly. Each stride is relying on the force of the body leaning forward to lift the leg forward, rather than stirring the ground forward.

Pay attention to the breathing rhythm of jogging

Generally jogging is the use of general three steps a breath three steps a suction, for deep breathing, to ensure the full exchange of oxygen in the lungs, but also easier to match the pace frequency.

Jogging to maintain a uniform speed

In jogging, it is best to use an even running speed. This will allow you not to be too tired and have your own running rhythm.

Jogging needs to be consistent

The effect of jogging is not something that can be seen by running once, it needs to be done consistently for a long period of time. And in jogging also need to have strong endurance, can not say run a little tired to stop and rest or walk a little. Because you from running state to go or rest after the body and then back to running, will cause the accumulation of metabolic substances, and more likely to feel fatigue.

Relax your body after jogging

After running, do not immediately stop to rest, because the muscle suddenly stop movement will prevent blood flow back to the heart, and cause brain ischemia. Do some relaxation activities, such as slow walking, bouncing legs, squatting, turning waist, chest expansion, etc.. Wait for the body temperature and heart rate to basically return to normal before returning to the room.