Having Jogging? Come on, Follow These Important Some Tips
Jogging is busy a leisurely run that is useful for body health if routinely carried out. Even though looks simple, jogging needs to be done correctly to reduce the risk of injury. For that reason, understand first the proper preparation and jogging technique before you run it.
Jogging is one of the good methods to build muscle mass, burn calories, reduce body fat tissue, and maintain a healthy heart. This sport is in fact is called more right on target in burning belly fat than lifting weight.
Liking Jogging? Come on, Follow These Important Some Tips - Alodokter
No only that, jogging also has various other benefits, namely:
Lose weight and prevent obesity
Increase stamina and energy weir body
Reducing cholesterol and keeping blood sugar levels and blood pressure consistent stable
Prevent diabetes, stroke and heart disease
Correct moods, relieve stress, and reduce the risk of depression
Improves energy memory and focus
Makes sleep more deep.
To receive the benefits of jogging optimally, there are two important things you need to observe, are:
Preparation Before Jogging
good could support your comfort and motivation during executing jogging. Here are are some things that need to be prepared before jogging:
1. Running shoes that are comfortable on the feet
Before jogging, it is important to choose running shoes that fit with your foot size and feel comfortable on your feet when stepped on. Except of comfort, choosing the fit shoe can also can reduce the risk of injury.
If you have been used to jogging, it is important to pay attention to the situation of the shoes worn. If had tasted not tasty applied, not ideal, or torn, therefore it is time to change to new running shoes.
2. Cloth comfortable sports
Except shoes, the selection of clothes that ideally is also important to maintain comfort when jogging. Choose sports clothes with materials that are easy absorb perspiration, such as spandex, cotton, or polyester.
You can choose a relaxed shirt, such as a t-shirt, jogging pants, or shorts, for running. For women, there are leggings and special sports bras that are comfortable to wear when jogging.
3. Determine the location and time of jogging
Determine a location and a convenient route for jogging, such as a park or sports arena. Choose a route with a road or jogging track that is flat, not slippery, and safe for running. You can also can change the route so that consistent motivation and not get bored.
4. Meet the intake of nutrition and strength
Jogging requires quite a lot of power, especially if you want to {execute|run| do this exercise in more than 60 minutes. Therefore, consume nutritious foods that contain complex carbohydrates and protein at least 3 hours before jogging. Avoid consuming foods high in fat and fiber before jogging.
Except eating, also make sure you drink enough water before and during carrying out jogging so that don't get dehydrated.
Method Correct Jogging
So that you can can get the benefits of jogging optimally and reduce the risk of injury, follow the following signs of running and jogging:
1. Warm up before jogging
Warming up before jogging is really important important to reduce the risk of injury, sprains, and muscle cramps. Before doing jogging, try warming up for 5-10 minutes. Some model warm-up before jogging that you can do namely:
Stand on one leg, swinging the other leg back and forth for some minutes, then switch to the other leg. Afterward that, move the leg in a circle, as a stretch for the ankle.
Take a leisurely walk, then every 10 steps, jumping in area from foot to foot until knees at waist level. Do this jump for 5-10 seconds, then continue walking leisurely again. Repeat this movement up to 4 times.
Walk with your knees raised to waist high. Do up to 10 times on each leg.
2. Jogging technique
If you are a beginner, recommended to implement jogging with system combining running and walking. This system aims to so the body can adapt, not fast exhausting power, and preventing muscle and joint injuries.
Start by walking for some minutes, then start jogging with short distances and durations. Suppose, the ratio of duration applied i.e. 1:7, i.e. 1 minute running and 7 minutes walking .
3. Body stature and breathing when jogging
Lean forward slightly with fists clenched. The position of the head must always be upright when running, not looking down or looking up.
During jogging, use the breathing technique with system inhaling inhaling through nose and mouth, then exhaling through mouth. This is useful to fulfill the body's needs of oxygen when jogging and reduces the risk of cramps in the abdominal muscles.
4. Cooling
Like warming up, cooling movements also need to be done after jogging. The trick is by walking leisurely for 5-10 minutes, then stretching on parts of components of the body, such as the feet, hands, and neck.
After cooling down, your body will feel more comfortable, your heart rate and breathing will also return to normal. To replace body fluids that are lost when jogging, drink enough water after running cooling down.
5. Frequency and duration of the right jogging
Jogging not should done every day. It is also important to rest the body in the pause jogging schedule. The frequency of jogging that is recommended is 2-3 times per week with a perfect duration of jogging approximately 1-2,5 hours per week.
The benefits of jogging can you find as long as jogging is done regularly. It would be even better if jogging combined with other sports, such as swimming, cycling, yoga, pilates, or lifting load.
If implemented good and correctly, jogging has little risk of causing injury. Although however, in the beginning-beginning of jogging, you may enjoy muscle pain in the thighs, calves, and back. You can also feel this when you start jogging again after a long time not running.
This pain will subside and disappear after your body gets used to running jogging. If the pain such a thing {doesn't subside for days or just gets worse, you should see a doctor.
Reviewed by: dr. Kevin Adrian
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