Jogging

If you do sports, but always find an excuse for not doing so, the race walk is right for you. In fact you can run anywhere, anytime, at their own pace and at their own pace, alone or in company and with minimal equipment. And 'why running is so popular lately! Here are the basic rules.

The benefits of jogging

• Improves physical condition. Jogging is the ultimate endurance sport. Continuously urging the cardiovascular and respiratory systems, oxygenates the body, improves blood circulation and increases the ability of the heart and lungs. In the long run, delaying the aging process of muscles, increases bone density, stimulates the immune system and prevents arterial disease.

• Promotes weight loss. Running burns more calories than any other sport: about 500 kcal / ha with an average speed of 10 km / h. In addition, running at 10 mph, breathing with relative ease, it consumes about 30% fat in 30 minutes.
• Redraw the silhouette. Jogging, along with the swimming, the most comprehensive sports. All muscles are stressed: neck, back, arms, abdomen, buttocks, thighs, calves ... Keep your back straight when the basin fluctuates each stride is also good training for postural coordination.
• Make merry. Considerable physical effort, jogging relaxes, reduces stress and relieves anxiety and concern. Among other things, causes the secretion of adrenaline by the body and endorphins that support dynamic, pleasure and well-being, even euphoria.

The drawbacks

• The beginnings are difficult. When it begins, it is not easy to find the right rhythm. It's hard and is now out of breath. Consequently, the first races often result from such aches can no longer climb the stairs ...
• Rough with the joints. Each stride multiplies the impact with the ground. This affects tendons, muscles, joints and back. Beware of microtrauma, especially if you suffer from overweight.
• It can be addictive. When you run a certain level and with some frequency, you get used to the weight loss and beneficial hormonal secretions. May well give rise to a 'insidious addiction.

The rules for good practice it

• Invest, and buy good shoes! It is the most important thing to run! You should choose according to four main criteria: the shape of the foot (normal, flat or curved), amortization (front or back), safety (non-slip sole, strong materials) and comfort. Seek advice from a professional and try several pairs before choosing.
• Go to degrees. At first, better to go slow, do not step along the leg. You can start walking quickly, for example, or running for no more than 15 minutes. Need to increase the duration and intensity of racing as.
• Heated. The hard, cold muscles are more prone to trauma and injury. Before you start to run, walk fast for a few minutes while you're doing some exercise (heel / buttocks, knees leaps, lunges, rotations of the arms ...).
• Do not neglect recovery. This step avoids the famous soreness. The program: a progressive return to peace (few minutes walk), stretching targeted gentle and progressive and plenty of water.