Fitness and health >>>> How to do jogging without harm to your health?
How to do jogging without harm to your health?
There are many benefits to physical activity such as running. But the loss of health with intense jogging can become a barrier to exercise. How to do jogging without harm to health?
When doing jogging, the main load falls on three body systems: musculoskeletal, cardiovascular and respiratory.
Fitness lovers usually jog. This type of running allows you to train the heart muscle, keep the muscle apparatus in good shape and lose excess weight.
It is possible to run with obstacles (on rough terrain, with jumping boulders, fallen trees and similar natural obstacles, descent and ascent along the slopes of ravines in running).
You can alternate jogging with accelerated walking. For example: 2 minutes of running and 4 minutes of walking.
They do running loads, like any fitness workouts, every other day, so as not to overload the musculoskeletal system and not to provoke muscle soreness.
You can not start running without first warming up the muscles. Warming up the muscles allows you to avoid tearing the muscle tissue when it is abruptly stretched and prepares the articular apparatus for stress.
When jogging, it is recommended to control the pulse - this is the main indicator of the effectiveness of jogging for the correct functioning of the heart. The pulse should increase, but not go beyond the normal range (the maximum heart rate range is 220-226 beats per minute, which changes with different intensity of the load). And at the end of classes, the pulse should come to an equilibrium state (as during rest) after a short period of time. Then it is considered health. But if after running you cannot calm down your heartbeat (pulse), then you should reconsider the loads and consult with a cardiologist about whether running exercises are as useful for you as you think it is.
In case of violations of cardiac activity (defects, arrhythmias and other pathological conditions of the myocardium), it is contraindicated to run (and even walk at an accelerated pace).
In case of joint diseases, jogging can be replaced with an accelerated step.
In case of respiratory disorders, accelerated walking is contraindicated.
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