Jogging – is one of the easiest, accessible and useful kinds of sports. Ex-coach in track and field athletics Armen Movsesjan told some facts about how to run correctly and restore your health, and not the reverse.
In order to understand what does jogging mean, at least once you should make yourself stand up from the sofa and go jogging in the open air. Minimally you will get pleasure from movement and unforgettable feeling of flight and freedom. Maximally – you will restore your health, not only physical.
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The scientists believe that with a help of physical exercises we can spend from 2000 to 3000 kilocalories a week. Most of all calories are burnt by jogging, skiing, rowing, rope jumping and sport rhythmical dance. Less calories – by tennis (especially small), swimming, volleyball, badminton, roller skating. For an hour of slow jogging we spend 700 kilocalories – it means that you should visit race track three times a week and train for an hour.
Below we cite some data of calorie consumption by activities during half an hour (person’s average weight is 65kg.)
badminton – 175
gymnastics- 220
jogging – 300
golf – 125
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Jogging and vessels of lower extremity
Varicose veins of the lower limb – isn’t a contra-indication to trainings, because cyclical exercises relieve venous drainage and improve peripheral circulation. Shin muscle spasm pushes blood toward heart and removes venous engorgement.
Advice. Before jogging, by acute form of varicosity, bandage the shin with elastic bandage. Before going to bed, lie some minutes with a little raised legs. In the presence of some complications, for example, by trombophlebitis, jogging is categorically forbidden. Active blood extrusion from inflamed veins can lead to thrombus dissolution or to pulmonary artery thrombosis. In the presence of inflammation, like induration, morbidity, intumescence, you should consult a doctor.
Walking and jogging are also efficacious by artery atherosclerosis of lower extremities in early cases. There is a normalization of vascular tone, lowering of peripheric resistance, circulation development passing over stenotic arteries.
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There are a lot of weightlifters, but making photos of different jogging competitions, I haven’t seen any person with an excess weight.
My private observations prove that if you want to lose weight you should run. So, gathering information from different forums, I would like to present such review.
With a help of jogging it is possible not only to lose weight. Regular jogging promotes the recovery of cardiovascular system, strengthening of immunity and stress reduction. It is managed to run away from your problems.
Jogging is a perfect exercise stress, which is foreseen by the nature (all our ancestors sometimes run away from dinosaur, sometimes after the mammoth).
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Jogging in the morning
Jogging probably is the easiest, quickest and cheapest way for women to be in a good form. You can jog alone or with a partner, it does not need special home gyms and you needn’t waste too much time. Three or four times a week for 20-30 minutes – is enough to feel like a million dollars. You can run at any time of day, but if you prefer do gymnastics in the morning, you are waiting for some problems. It is a question of how you can start jogging clearing these obstacles.
The FIRST obstacle: how to wake up early in a working day
It’s easy! Start with a weekend or holidays! Try to plan your first jogtrot on any free weekend. Wake up not early, but as usual and immediately, having yoghurt or some fruit, go jogging. There is no need to run at the beginning, for a start you can simply walk quickly the targeted route. At the same time you must dress so, as you do it for the regular jogs. When you come back home, look how long does it all take, including the dressing and shower. Next day, awakening and morning jog will not be so horrible.
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The first week
Walk with a rapid step one mile, every now and then passing on to jogging and run in 50 or 100 yards when you wish. While running do not slow down, but at the same time do not force yourself to keep speed immoderately. As a result of this – traumas and pains. Look around enjoying views. Learn your body afoot, feel deeply attendant feelings.
First, it will be difficult. Already after the first minute of running your cardiac beats will strongly increase and you notice deep and frequent breathing, because your body needs more oxygen in order it can meet the requirements that you have raised to it. Once your muscles begin to warm up, your skin get also warm, as blood circulation will increase, and you may feel some embarrassment in the chest because your muscles are stretched to give you an opportunity to breathe deeply and fully. The feeling may seem strange, if you have mostly slow-moving lifestyle, but it’s just a sign that your body reacts to the new circumstances, and you do not have something to worry about.
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According to German researches from Ulm University, jogging helps us to be concentrated and improves our visual memory.
They took 30 volunteers and set them a task: they had to run 30 minutes twice a week, after that did different difficult tests, which included answering the questions, the descriptions of things and analysis of words and images.
When they became the first test results, researchers divided volunteers into two groups: one continued run during 6 months, the other group only made tests.
There were not a lot of differences between these two groups. But result was obvious: runners made many fewer mistakes. Researches suppose, that running volunteers had high attention focusing, they remembered information much better.
For the present moment researches can not say exactly what is a reason. But psychologist Sanna Stroth suggested her own theory. In her opinion, physical activity, such as jogging, promotes new hippocampal cells and protects already existent.
Jogging is not very pleasant line of work. Moreover it needs stimulus.
The cause is above all.
It is practically impossible to start jogging without rhyme or reason. The stimulus and motivation are very necessary. What do think about following advantages? Jogging has a positive influence on cardiovascular system and on mental faculties, it is strengthens legs’ muscles and prevents depot fat. And you can get it only from twenty minutes of morning trainings. It is also an excellent way of relaxing and deliverance from negative emotions: in a way free psychotherapist! According to some researches, 15 minutes of jogging save from emotional stress more efficiently then 400 milligrams of tranquilizers. Impress! Running is also intensifies the entrance of endorphins to the blood, which produce the state of euphoria, or «runner’s syndrome»: the feeling of groundless happiness, the physical and mental well-being. And as a result – your mood will be sharply improved. At least, two hours after training you will be so happy like a child. For the sake of it there is no harm to jogging.
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There are few children, even who are go in for sports, can get pleasure from long-distance races. Perhaps runners or may be also skiers are impatient to get to the snow. If you want to make jogging like a habit or skill, there is one usual and only method: start jogging with a child as early as possible.
Mr. Doman writes that in the Philadelphia Institute children start jogging since one and a half years. To four years most of the students can run about 5 kilometers nonstop. Mr. Doman also gives an example how to start with 100 meters, within a year or two, get to 5 kilometers per day. Such a scheme can draw each parent, who has finished secondary school. The worst is, in the most favorable conditions or in the most beautiful park as well as in the softest weather, your child will not run WITHOUT YOU.
There is one more Mr. Doman’s common truth – «Prevent child from jogging – means break his brain’s development and formation». How many percent of parents encourage kid’s running? Walking is more boring than running: the cubs of different animals are running, instead of walking.
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It is possible to stimulate blood circulation and get rid of extra kilos with a help of simple jogging. It warms up excellent the body. As a result – cholesterol melts actively and excretes through sudoriferous glands from organism. Other residuary toxins, that are free from the cholesterol, wash out through the kidneys. During running we can ourselves regulate the loads in the event of some problems. By any body condition jogging must be health-improving, safety, long and pleasant.
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