Jogging in the morning or how to make jogging friends

The cherished dream of many of the fairer sex is to lose a couple of kilograms, others want to look fit and sexual... The best way to get what you want is to start running. You can run alone or in a company. You are not attached to either place or time.

The benefits of running

The benefits of running are undeniable. Regular exercise can do wonders. In addition, physical activity promotes the production of endorphins.

So, what are the benefits of running:

1. Improves the functioning of the heart, lungs and the state of the vascular system, strengthens the spinal column.
2. The function of the liver improves, in connection with this, the level of cholesterol decreases.
3. Running helps keep the body young.
4. With regular exercise, you can build willpower.

Running harm

Jogging benefits the body at any age. However, there are a number of health threats:

• Effects on joints and spine. Running is a sports discipline, so it is important to know the execution technique: how to place the feet correctly, when to lift the leg off the ground, how to put it back. Without knowing how to perform safe running, you risk causing damage to your joints and spine.
• Influence on female beauty. Jogging can lead to sagging bust and the appearance cellulite... Here 2 factors play a role: incorrect execution technique and incorrectly selected underwear. During jogging, the chest shakes, which leads to stretching and sagging of the skin. Therefore, work out in special underwear, which you can buy at any sports store. According to some studies, vigorous jogging can trigger the appearance of the "orange peel". But don't worry! Train in moderation and this problem will not affect you.
• Impact on life expectancy. If you regularly torture the body with enormous physical exertion, there is a risk of wear and tear of the body.
• Injury. Running is a sport, what sport can you do without injury? Learn the correct running technique, exercise only in special clothing - this way you will avoid injury.

How to run properly

Let's take a closer look at the running technique:

• Pace and speed. Find the right pace and speed for you, without causing fatigue. This sign indicates the need to reduce the intensity. Remember: overload has a detrimental effect on the body. Watch your breathing. Slow down if you feel short of breath.
• Intensity and volume. This item depends on your abilities and is calculated by the distance traveled. However, the duration of the run must be at least 20 minutes.
• Pulse. For beginners, the pulse should not jump over the 130 beats mark. Watch your breathing. Breathe through your nose while you run to prevent fatigue. At the end of the workout, check the pulse again: it should not exceed 100 beats 8-10 minutes after the end.
• Execution technique. Correct body position is very important. Do not bend your head too low - this interferes with proper breathing, but you should not lift too high. Direct your gaze in front of you at 15 meters. Keep the body straight, bend your arms at the elbow. Don't lift your knees too high, but don't shuffle your feet either. Fitting the foot is the most important nuance when running. Overweight women are advised to strain the foot when in contact with the ground, and put the foot roll from heel to foot.

When is the best time to run, in the morning or evening

In the morning, if the body has not yet fully woken up, you run the risk of overloading it. This approach can be detrimental to health. Running before bedtime knocks down the rhythm of the body, gives vigor, thereby contributing to a disturbance in sleep patterns and even to insomnia... Therefore, it is important to choose the right time for training.

For those who want to go jogging in the morning, you need to choose a time so that after waking up it will take about 3.5-4 hours. If you plan to go jogging in the evenings, then choose a time so that at least 3.5-4 hours remain before bedtime. And remember that from 6 to 8 o'clock in the evening, the cells heal and the organs are cleaned the fastest, jogging at sunset is effective for blood vessels.

How to start jogging in the morning

For a beginner who has not been involved in sports, it is best to run for 15-20 minutes, having previously done a warm-up. Warming up will prepare your muscles for intense exercise. For a start, running is best alternated with walking. We have selected an approximate jogging pattern for a landmark:

1. For the first month, it is enough if the training will last 20 minutes. During the first week, alternate between 1 minute of running / 2 minutes of walking.
2. In the second week, increase your running time to 2 minutes, alternating with walking for 2 minutes.
3. In the third week, increase the load again - 3 minutes of running / 2 minutes of walking.
4. In the fourth week, increase the load again - 5 minutes of running / 2 minutes of walking.

Running for weight loss: how much to run

In order to start jogging with the goal of losing weight, you will need to establish and strictly adhere to a schedule. To get started, start running 3 times a week for 25-35 minutes, gradually increasing the duration of your workouts to 40-50 minutes, adding another additional activity to your schedule.

Running for weight loss: reviews

The opinion of a fitness instructor. Running is recommended for people of different ages. It does not require any investment and does not take a lot of time. But if after jogging you feel bad, then it is too early to use this method of losing weight. Choose walking or cycling activities.

Running, as a way to lose weight, is also not suitable for you if you do it in a "voluntary-compulsory" manner. An occupation that does not bring you joy will not bring the cherished result either. Discover what you can love: dancing, swimming, fitness.