Running Jogging is a very effective form of aerobic exercise for losing weight, improving fitness, and reducing the risk of cardiovascular disease, especially at moderate to high intensity.
Regular running promotes weight loss and can help you lose about 1 kg per week, as it speeds up your metabolism and therefore increases energy expenditure. However, the results may vary from person to person as it depends on the intensity, time and regularity with which this physical activity is performed. As well as the diet that the person follows, which should be balanced and healthy.
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Main Advantages
Some of the main health benefits of running are:
Protect yourself from diseases such as cancer and cardiovascular disease;
- improve the quality of sleep;
- fighting depression;
- Cut the risk of diabetes, heart attack then stroke;
- Stimulate the formation of neurons and improve memory;
- Brace muscles and bones and reduce the risk of osteoporosis;
- increasing daily readiness;
- weight loss by burning fat;
- improvement of physical condition;
- improved breathing;
- Increase self-esteem;
- Control blood pressure;
- increase muscle mass;
- Strengthen the abdomen and raise the backsides;
Increase Life Hope.
These benefits can be got by running alone or accompanied by a group of friends; On the other hand, there are great benefits when there is a higher level of running difficulty. However, at the beginning of training, you should start slowly, run short distances on a flat surface, and then gradually increase the length, for example, every two weeks.
Routine to Start Running
To start running and promote weight loss, it is necessary to establish a regimen for at least four weeks. The intensity increases gradually and on alternating days (for example, muscle building. The training program consists of
Stretching exercises must be performed before and after each workout to prepare the body and prevent injuries such as contractures or tendonitis.
Here’s How You Benefit From Running
To obtain the full benefits of running, you need to do it 2-3 times a week for 20-60 minutes each time. However, running more than 30 km a work week increases the risk of muscle and joint injuries; For this reason, people who course long distances duty be supervised by a sports professional to achieve their goals without harm to health.
Another option is running groups, where a professional regulates the volume of training and the biomechanics of movements.
Running for beginners
For those who want to start in succession, we recommend first consult your doctor to assess your health then general condition. Many gyms eat a questionnaire that must be filled out at check-in to determine if a being is at increased risk of a heart attack or stroke. For this reason, if you want to go on an unaccompanied hike, you should be screened in advance. Here are top tips to get started running and reap all the health benefits the sport has to offer:
1. How to Dress
To begin with, you should wear light clothing and appropriate footwear, always with stockings. Running without proper attire is uncomfortable. On the other hand, wearing low shoes puts more stress on the joints and increases the chance of spinal injury; Therefore, you should always wear suitable sports shoes.
2. Distance and Speed
The pace should be slow, and you should not run long distances at the beginning of the workout. It is best to set a limit of 2 to 3 km to get used to it gradually. If you can’t keep the rhythm on the run to the end, it doesn’t matter. You can quickly walk, catch your breath, and then continue running. The main object is not to give up on the first obstacle.
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Breath
Breathing is vital when running. To make your workout easier, breathe in through your nose and out through your mouth every two steps. Feeling short of breath during your first runs is normal, but it will get easier with time. In the first case, you should not talk while running to avoid pain in the ribs, which is very common in people who are not in good physical shape.
