What are the benefits of regular jogging? Jogging speed, best jogging time and correct jogging posture

Jogging (English: Jogging or Footing), also known as slow walking, jogging or jogging, is an aerobic exercise that aims to run a relatively long distance at a slow or moderate pace to achieve the purpose of warm-up or exercise.

Jogging has a positive effect on maintaining good heart function, preventing lung tissue elasticity decline, burning calories, strengthening muscles and muscle endurance, improving cardiopulmonary function, and detoxification. At the same time, we must also pay attention to some details of jogging posture and breathing method.

Benefits of regular jogging

Burn calories

The calories consumed in one hour are 420 calories (if you weigh about 120 pounds) for easy exercise; 588 calories (if you weigh about 150 pounds).

Improve muscle and endurance

Regular and uninterrupted jogging can enhance motivation and muscle endurance, which are our ability to maintain work and cope with emergencies. Jogging is one of the best choices.

Improve cardiopulmonary function

Persistent jogging will increase the blood output of the heart contraction, reduce the resting heart rate, lower blood pressure, increase the high-density lipoprotein cholesterol level in the blood, and improve the body's working capacity.

Metabolic detoxification

Regular jogging can speed up the body's metabolism, slow down the aging of body functions, and excrete toxins and other excess substances from the body through sweat and urine.

Reduce psychological stress

In a highly competitive environment, if you don't eliminate tension, mental and psychological pressure, you will always be at a disadvantage. Moderate jogging can reduce the psychological burden and maintain a good physical and mental state.

Improve quality of life

Health is the foundation of everything. The first condition for improving the quality of life is to have a healthy body, and regular jogging activities are the only way to promote physical health.

Suitable people for jogging

Obese people, sedentary office workers, and middle-aged and elderly people. Jogging has a positive effect on maintaining good heart function for the middle-aged and elderly, preventing the decline of lung tissue elasticity, preventing muscle atrophy, and preventing and treating coronary heart disease, hypertension, and arteriosclerosis.

Best time to jog

Jogging for half an hour should be done between 7 and 8 in the morning, because the sun has just risen and the air is freshest and has been exposed to ultraviolet rays. Exercising too early will cause impurities in the air. The blood concentration of people who have just woken up is very high, and the elderly are prone to cardiovascular and cerebrovascular diseases. The air quality is not very good when exercising at night.

Exercise time: three times a week, 30-40 minutes each time or 6-8 kilometers.

Exercise taboos: Do not force yourself to exercise when the weather is too cold or when you are sick or have a cold. Rest appropriately.

Correct breathing method for jogging

When running slowly, use the breathing method of exhaling once every three steps and inhaling once every three steps (suitable for long-distance running over 1,600 meters).

It is not advisable to breathe only through the nose when running. When running, the body's need for oxygen increases. If you only breathe through the nose when running, it will not meet the body's need for oxygen. At this time, it is bound to force the respiratory muscles to strengthen their activities and speed up the breathing rate to increase the lung ventilation to meet the body's need for oxygen. As a result, the respiratory muscles will fatigue quickly, which will affect the supply of oxygen. Therefore, people often pay attention to mastering the rhythm of breathing movements when running, and open their mouths appropriately to assist nasal breathing.

According to research, breathing through both the mouth and nose can increase the lung ventilation volume from 80L/min when breathing only through the nose to 173L/min, and because the breathing frequency is not too fast, the fatigue of the respiratory muscles is delayed. The mouth can also help dissipate the heat generated by the body during exercise. However, when running in severe winter, be careful not to open your mouth too wide. In this way, the inhaled cold air can be warmed when passing through the mouth, thereby reducing adverse stimulation to the respiratory tract and lungs.

Correct jogging posture

When jogging, keep your upper limbs relaxed and your lower limbs flexible to prevent injuries. You don't have to be as strenuous as a professional athlete when jogging. Just exercise at a relaxed speed without any strain. Relax your shoulders and avoid hunching your chest. Swing your arms naturally, breathe evenly, and breathe in and out every two or three steps, which is good for regulating lung function.

The body should be leaned forward in a natural and comfortable range. If you lean forward too much, it will increase the burden on the back muscles; if you lean back, it will cause excessive tension in the chest and abdominal muscles.

Don't let your torso sway side to side or rise and fall too much. When swinging your legs forward, naturally push your hips forward, paying attention to the rotation and relaxation of your hips.

Swing your legs and knees forward and straighten them, rather than lifting them up. Lateral movements can easily cause knee injuries. The calves should not be crossed too far to avoid straining the Achilles tendon due to excessive force. Pay attention to the cushioning of the calf muscles and Achilles tendon when landing. When landing, use the forefoot to land gently.

Misconceptions about incorrect jogging postures

Misconception 1: Landing with the entire sole of the foot .

Many people are used to landing on the sole of their feet when running. Coach Liu said that this landing method is actually incorrect. Because there is no cushioning and transition when landing, it is easy to "squat" and easily hurt the cervical spine, especially when running on hard ground such as asphalt roads.

Misconception 2: Taking too big a stride .

When people first start running, they like to increase their stride length to improve the exercise effect. In fact, increasing the stride length will inevitably result in a longer air time, greater fluctuations in the center of gravity, and heavier landing force, which will increase the vibration to the human body.

Misconception 3: Legs turned outward or backward .

Many people have "splay feet" when walking daily. If the legs are still turned outward or backward when running, the knees and toes cannot remain in the same direction, which will increase the burden on the knee joint and easily cause damage to the knee joint and other parts.

Misconception 4: Swaying left and right .

Some people shake their bodies left and right when running, which increases unnecessary physical energy consumption and affects speed and results.

Things to note when jogging

Jogging is effective no matter when you start. You can run less at first, or run every other day. After a period of training, you can gradually increase to 3,000 to 4,000 meters a day. When jogging, your movements should be natural and relaxed, and your breathing should be deep and rhythmic. Don't hold your breath.

The running speed should not be too fast, do not sprint or sprint. The amount of exercise should be gradual, you can take the method of jogging and walking alternately, and the distance should not be too long. After a period of training, the body gradually adapts to jogging, and the walking can be reduced until all jogging. Maintain a uniform speed, so that you do not feel uncomfortable, do not breathe heavily, do not blush, and can talk in a relaxed atmosphere while running.

Objectively, the heart rate should not exceed 180 beats per minute minus the age when jogging. For example, the heart rate of a 60-year-old person when jogging is 180-60=120 beats per minute. The running speed of patients with chronic diseases can be appropriately reduced and the distance can be shorter. After exercise, you should stretch your body and do sufficient relaxation activities. Use hot water to wipe your body, not cold water.

Jogging Safety Tips

Choose a flat road surface, do not wear leather shoes or plastic-soled shoes. If you are on asphalt or concrete roads, it is best to wear thick-soled rubber shoes. Walk for a while before running, take a deep breath, and move your joints. If you are on the road, you should pay attention to safety and try to choose the sidewalk. If you feel loss of appetite, fatigue, dizziness and panic after jogging, it may be that the amount of exercise is too much, and you must adjust it or get the doctor's guidance.