How to perform a jog?
It would seem, well, what rules can there be? He went out into the fresh air - and run to your health. In principle, it is, but there are several points that should be taken into consideration in order for it to be more effective.
Probably the very first question - when is it better to run: in the morning or in the evening? It turns out that in the morning for running men are adaptedmore than women. In women, hormones that are responsible for physical activity begin to work better by evening. So, it's easier to run far after noon. Before the morning jog, do not eat or drink anything. But something easy before the evening run can be a snack. This will remove the feeling of hunger, and help the body burn fat, not tissue.
From that, what results do you want to achieve by jogging, depends on time, your speed and distance. Sometimes the runners, whose goal is to lose excess weight, raises the question: why, every day running for 10-20 minutes, there is no reduction in body weight? And all because we are arranged extremely wisely and interestingly.
When jogging the body receives energy from glycogen - this, according toessence, easily assimilated sugar, which is in the cells. The body very quickly restores the lost glycogen, and it again goes to cover energy costs when running. This action is repeated "in a circle" for 40-50 minutes, and only then, when the cells cease to produce enough glycogen, the body is taken for fatty tissue.
What do those who want to do get rid of a few pounds of fat, but does not want to spend an hour on it for the race? Interval running will help you. This alternation of running at the maximum effort and rest. The option is this: 100 meters you pass the usual step, then 100 meters - jogging, and another 100 meters - a sprint with maximum speed. So, after the sprint, the blood flow to the fat cells increases significantly, so they are burned, and not glycogen. The only thing is that if you have an interval run, the cardiovascular system is under high pressure and if you have problems with the heart or blood vessels, it is better to consult a doctor beforehand.
Running, watch the rhythm of breathing - it should not be too frequent, trydo the maximum full breath and the same exhalation. Approximately in the middle of the run - for training the lungs - try to read aloud about two stanzas of a poem or two verses from a song, try to speak as clearly and clearly as possible, without hesitation or delay. To determine the moment when the jog is completed, note when you begin to suffocate, that's when you finish, do not exhaust yourself.
Running is better not on dusty streets and not near a road, but in a park or a place densely planted with trees - there is more oxygen. Choose not asphalt tracks, and the paths, moreover, are not even, but withswings, slides, descents - this will cause the respiratory system to work more actively, the endurance of the heart will increase. In the work included muscles that do not work when running on flat surfaces, well, respectively, burns more calories.
There is a variant of running (where would you think?) in the entrance, namely on the stairs on the stairwells. The result will be three times more than with normal running, but also harder, of course. At first it will be difficult to run up higher than to 5-7 floors, then you will run higher and faster. Such running extremely effectively burns fat on the legs, thighs, buttocks. Make the load increasing, do not run until you drop, take care of your health.
