Jogging And Running Preparations

Here are some reminders and facts one should keep in mind when you choose to make running as an exercise regimen.

VARIETY

Because your body adapts, no one exercise will affect all the muscles of the body, engage in several different types of activities.

SLOW PROGRESSION

If you’re out-of-shape, gradually build up.

PROPER WARM-UP

To minimize injury and unnecessary muscle strain, warm up before strenuous exercise.

TRAIN, DON’T STRAIN

Exercise within your tolerance. Don’t overdo it!

COOL DOWN SLOWLY

Walk or stretch to ease the transition between activity and rest.

TIME OF DAY

Choose whatever time works for you. Just make it regular.

MUSCULOSKELETAL PAINS

These happen, usually, when you’re out-of-shape, or when you

have improper running shoes, an improper running style, or weigh too much.

RUNNING STYLE

1) Keep your body straight (don’t lean or bend)

2) Look 20 feet ahead

3) Keep the arms at a 90-degree angle, relaxed, and don’t cross them in front of the body

4) Land almost flatfooted with weight back towards the heel then thrust off toes.

5) Breathe through mouth and nose.

6) Avoid wasted action.

7) Overall—be loose, natural yet poised.

CLOTHING

Loose, comfortable clothing is needed. You don’t have to invest in a jogging suit. Women may want to use supportive bra for comfort.

MEAL TIMES

The limits are two hours after, or one hour before vigorous activity.

RUNNING SHOES

Invest in a good pair—padded, arched, and durable. This is a must if you are serious about not injuring yourself when you are jogging.

WALKING

Walking briskly up and down hills is best.

INDOOR EXERCISE EQUIPMENT

Skipping rope is a good alternative, but reserve this only for days when you can’t get outdoors.

EFFORT

If you’re going to sweat, huff, and puff at 70 percent maximum heart rate, you have to exert effort. If you’ve been out of it for a while, it’ll take six to eight weeks before you enjoy regular exercise.

COMPETITION

It is more important to

compete not with others but with yourself.

REST

If you exercise, you must rest. Exercise tears down and rest builds up. This means that when you exercise you will need your full eight hours of sleep.

WATER

Sweat must be replaced. Exercising people need at least eight glasses of water a day.

DIET

Use fresh, natural foods. Avoid overeating as a reward for exercise. (you burn 100 calories per mile of running)

ENJOYABLE

In regular, aerobic exercise discipline helps make the learning process enjoyable.

DURATION

Exercise is something that you should plan to begin now and keep up for the rest of your life.

MEDICAL EXAMINATION

Check with your doctor first before starting any exercise program, especially if you are over 30.

THE LAW OF USE

If you don’t use your body, it breaks down.


 



Article Written By Athena

Freelance writer since 2007 Content Provider Musician Educator Homeschooling WAHM

Last updated on 28-07-2016 3K 0

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