Jogging is a slow form of running. It means a smooth easy running movement, which involves the movement of the arms also. The entire body including the jaw, neck, shoulders and arms must remain loose and relaxed.
Effects of jogging
a) jogging the slow form of running results in an increased heartbeat and this strengthens the heart.
b) the increased heartbeat improves the circulation in the body, strengthening the arteries, and veins and creating new capillaries to reach the muscles. This reduces blood pressure and the hardening of arteries and atherosclerosis.
c) since jogging strengthens the heart, it is one of the best ways of preventing heart attacks.
d) the increased heartbeat during jogging results in increased respiration and this results in a greater intake of oxygen into the lungs.
B) advantage of jogging over other forms of exercises
a) jogging directly strengthens the muscles of the leg
b) jogging doesn’t require the booking of a swimming pool or a gymnasium in advance.
c) jogging doesn’t require any expensive equipment.
C) Requirements of jogging
a) a nice, strong, comfortable pair of shoes perfectly with a soft upper and a padded sole with Cushioning in the heels.
b) A loose salwar kameez or light and loose tracksuit is advisable for ladies.
Medical check-up before jogging
Before embarking on a jogging program, if over the age of 35, the first step is to consult a physician. This a routine medical checkup and the physician will advise jogging for its therapeutic effect on the body. This medical checkup will also isolate cases of heart problems. This is done under strict medical supervision in the presence of both doctors and the coach. It involves starting very very slowly so that the heart gets used to the exercise.
Times for jogging
Jogging can be done at any time but the best time would be early morning or late evening. Jogging should not be done soon after meals and also on empty stomach. A light stomach is best for jogging.
Period for jogging
The best way to start is by covering a period of approximately 10 to 20 minutes by jogging and walking. Instead of running a distance such as 1 or 2 kilometres, it is more convenient to run for a specified period and as fitness improves, to increase the pace of running within the allotted time and only thereafter increase the distance also. Jogging is at a pace that is slightly faster than walking. The entire process from starting jogging to running continuously for 20 minutes will take three months and it is not advisable to rush into running continuously earlier.
Jogging continuously is certainly the ultimate form of jogging fitness.
Limitations for jogging
Where the pulse rate is going beyond 150 beats per minute, it means the runner has certainly exercised himself. For a person below 30 years old, the pulse rate can go up from 170 to 180 beats per minute. For those who are above the age of 40 years, it is not advisable, nor it is necessary to increase the heartbeats beyond 140 per minute to keep in mind the biofeedback of the human body. If the joggers feel sick, giddy or excessively fatigued, it indicates that the body has been overworked.
Benefits of jogging
1) it helps in losing weight
2) it makes feel better
3) improve lungs function
4) it increases self-esteem
5) it improves sleep better
6) no expensive equipment is needed
7) strengthen the joints and bones
8) keep mind sharp
9) cardiovascular health
10) reduces stress
11) release endorphins
12) strengthen the immune system
Running is one of the best solutions to a clan mind.
Aches and Injuries with jogging
The starting point of any new activity will result in aches and pains since the muscles involved have not been used earlier. This is a healthy pain and the best way of relieving it is, to continue jogging and exercising systematically. Other pains and injuries connected with jogging are shin splints, heel pains, Achilles tendon pain, ankle sprain, knee pain etc. The inevitable blisters can be avoided by using socks and jogging shoes with soft uppers.
Muscle injuries because of tears or strains in the muscles occur mostly in active competitors. The best remedy for this is to rest and medication.
On alternate days, jogging is advocated and since jogging is a cardiovascular exercise that strengthens the heart, lungs and muscles of the legs, some other strength-building systems for the upper body( weight training) on an alternate day are advocated. If one does not have to go to a gym or decides to jog every day, a series of push-ups and sit-ups at the end of each session take care of strengthening the muscles of the upper body. Three sets of 10 push-ups and three setups of 15 sit-ups along with 20 minutes of jogging constitute an almost perfect fitness program.
If coupled with a few loosening and stretching exercises before or after the session.