Jogging Introduction & Notes & Security tips

Jogging has swept the world and was praised as "aerobic exercise" king of metabolic, practice, beneficial to health.
Suit a crowd: the elderly. Jogging, to keep the good old heart function, prevent lung tissue elastic recession, prevent muscle atrophy, prevention of coronary heart disease, hypertension, atherosclerosis, with positive role.

[Note]

Whenever began jogging, are beginning to run, run, or every other day, after a period of time after the exercise every day, then gradually increase to run 3,000-4000 meters. Jogging, relax, and your breathing will naturally be meaningful and rhythmic, don't count. Running speed, don't run so fast unfavorable or sprint. To maintain the speed of uniform, with subjective feel worse, not breath, not flushed, can run while speaking relaxed atmosphere is advisable. Jogging every minute when objectively rate than 180 subtractive ages for degrees. For example, 60 jogging every minute when heart to 180-60 patients with chronic = times, running speed can also reduced, distance can also be short.

[Security tips]
Choose the pavement, don't wear flat bottom shoe leather or plastic, if in the tar or cement road surfaces, had better wear thick bottom shoes. Before the race, should go first, take some deep breaths. As in the highway, should pay attention to safety, try to select pavement. If after jogging in appetite, feel weary burnout, dizziness, may be palpitate exercise too, will have to be adjusted, or a doctor's supervision.
1, what is jogging
Jogging jogging
Easy pace of running.
Since the 1960s, in the United States estimates that about 700 ~ 1000 million jogged, aims to promote and strengthen physique health, weight, and body fat and prevent graceful and mood. Jogging every minute consumes 10-13 calories per minute (tennis consumed 7-9 calories). In 1967 BaoErMan coach of the university of Oregon research and track the heart with the physician Harris, jogging book greatly promote the popularization activity jogging. Medical experts think, jogging exercise heart and body is good method. Jogging usually in their are advisable. In the hard ground surface jogging every mile to 600 feet shock, some 75 times to think, jogging can cause physicians arches sinking, tibial, sweat rash and Achilles tendon injuries, feet swollen knee back pain and trauma. So be ready for action before jogging, jogging shoes to wear suitable clothes and wide, running to correct, but need to general good health and a clear objective.
2, jogging pace
Jogging, muscles will relax, and your breathing will significantly, and rhythmic, but two step a shout, two-step, a three-step a shout, steps, appropriate USES a belly breaths, inhale drum abdomen, abdominal exhale. When jogging pace to light, natural swing arms. Jogging exercise daily ran 20 ~ 30 minutes advisable, but must insist for a long time can work. Jogging can be divided into place to run, run and quantitative run free. In-situ run that freeze on jogging, begin each can run 50-100 steps, the gradual increase gradually, and lasts 4 ~ 6 months later, every can increase to 500-800. Carried high intensity can increase legs running. Freedom is run according to the change from time to time running speed, unlimited distance and time. Time and distance running quantitative restrictions on certain time, which run from a distance, and gradually increase the.