Jogging is a relaxing running activity that is beneficial to your body’s health if it is routinely undertaken. Although simple, you need to do it right to reduce the risk of injury. Therefore, understand the right preparation and techniques before you do it everyday to get the benefits of jogging.
This is a good way to burn calories. Also, reduce body fat tissue, and maintain heart health as long as you are not tired. Even believed to be more effective in reducing belly fat than lifting weights.
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Health Benefits of Jogging.
If you jogging regularly but not too much, it will provide benefits for your body everyday, including:
- Jogging can ward off depression, improve blood circulation and your respiratory system.
- Have problems with digestion? Jogging might help because it speeds up the system and gets rid of your digestive problems.
- Keep you active and increase your capacity to work.
- One of the activities effectively burns fat and reduces excess body weight.
- Jogging can increase your appetite and make you sleep well at night.
- Train your leg, hip, and back muscles to be stronger but not to get big.
- Change your mind into healthier, increase confidence, and enhance immunity.
Equipment for Jogging.
You really do not need anything other than clothes, shoes, and fitness trackers if necessary. Choose the type of clothing that is adjusted to the weather conditions. For example shorts with t-shirts when the weather is warm. When facing cold weather, wear light and soft clothing without making you feel trapped and hampering your movements.
No less important, choose clothes that provide good ventilation because air circulation is needed by your body so that sweat comes out through the sidelines of the fabric. For shoes, use soles that are not too hard, give friction to all types of surfaces, and use the right shape to fit your feet.
Jogging Routes and Sessions.
You can do this in various ways to get the benefits of jogging every day. If you want to run 6 to 20 km, use medium speed on the track level. When using a short distance of 3 to 6 km, run at high speed. Unlike if the terrain you take is hilly or uphill, adjust your speed to avoid the risk of injury.
How to Do a Jogging Session?
To warm muscles, move slowly for the first few hundred meters. Then gradually, increase your work and speed of movement. When you reach halfway, use your full capacity to explode 2 or 3 times. Until finally when it will finish, lower your speed and slow down like the beginning.
To avoid cramps and relax your muscles, stretch 2 minutes before and 3 minutes after a jogging session. Also, do not lie down when you finish jogging. Better to wait a few minutes until the fatigue disappears first.
How Often Do You Jogging?
Although it’s okay to jogging every day without fatigue, it’s good to do 4 to 5 times a week if this is your only exercise. That’s enough to give you all the overall health benefits. But if you have priority training, 2 times a week is enough. Also, try to eat, and don’t let your stomach go hungry while jogging. But don’t immediately take a session when you’ve just had a big meal.
When is the Best Time to Jogging?
#1 Benefits of Jogging in the Evening.
To get the benefits everyday from jogging, the best time to do it is in the afternoon or evening. This time is considered ideal because the core body temperature is reaching its peak. In the time between 4 and 5 pm, this is your core temperature reaches its peak.
This opinion was obtained from a study of Circadian Rhythms that to provide more effective results, do exercise in the afternoon. When an increase in core temperature occurs, your body will increase energy metabolism and muscle capacity to adapt during jogging.
This will help your body burn calories. While good muscle adaptation will make your muscles more alert and ready for all-terrain changes. Other research also shows that in the afternoon, your lungs work better. That means oxygen absorption is far more maximal.
This will maximize your running when it explodes and makes your eyes more focused. Besides, jogging done late at night will encourage your body to release endorphin hormones that can make your body relax and improve liver alignment. This will make you sleep faster and more soundly.
#2 Benefits of Jogging in the Morning.
Early in the morning is synonymous with exercise. whether you do it inside or outside the room. One that is often the choice for regular exercise every day is jogging or running. Actually, exercise in the morning as good as the afternoon. However, your core body temperature is at the lowest point at this time. Therefore, you need more time to warm up so that your body is ready.
The advantage of jogging in the morning besides being able to enjoy cleaner air. It can also help increase metabolism and help your body to burn more calories throughout the day. The morning run can also make your exercise schedule more consistent. Taking time to exercise in the morning is much easier because it will not be impeded by other activities.
Tips Jogging on a Busy Schedule.
Making time for exercise may be difficult for those of you who are busy with your daily work. The following are tips that you can join to be able to jog in the morning or evening.
- You can jog if the distance from your home to your workplace is close. This activity will make you fitter
- Instead of using private or public vehicles, this activity can make you avoid traffic jams.
- If you want to do morning jogging, set an alarm early before doing your main activity.
- Take time to go to the gym 2 to 3 times a week at lunchtime, if possible.
Doing jogging still gives your body health and fitness, whenever you do it. The tips above are not mandatory rules for you to follow. So adjust your body’s schedule and condition before starting any sports activity.
Jogging is the easiest, cheapest and can be done anywhere with a myriad of benefits. Many people like it because it is not necessary to spend. Also, you do not have to bother preparing a variety of sports equipment, just the right clothes, and shoes.
If you want to start, do it slowly. When comfortable, increase its intensity to get the benefits everyday from jogging. Finally, to maintain your safety. Be sure to be careful and obey traffic signs if you are running on a busy road.