Jogging is an excellent way to incorporate some physical activity into your daily life. Jogging can be done almost anywhere, at anytime and will cost very little. Exercise is crucial for health and well being.
Healthy jogging ensures that your heart becomes stronger. This is the reason that jogging is considered cardiovascular exercise. Your heart becomes stronger because like any muscle, using it makes it stronger. Healthy jogging also raises the heart rate and makes the heart and lungs more efficient at using oxygen. This in turn lowers the risk of heart disease and stroke.
The heart rate, which is the number of beats per minute, is very important during jogging and any kind of exercise for that matter. This is because it shows how effective your work out is and ensures that you do not over-exert your heart, which may lead to injury or death. A healthy jogging heart rate will depend on your level of fitness. The fitter you get the lower your heart rate and the harder it is to get to your maximum heart rate.
Generally speaking, a healthy jogging heart rate should be between 60 and 85 per cent of your maximum heart rate. A doctor can help you determine what your maximum heart rate is and this is one of the reasons people are advised to consult a doctor before beginning an exercise routine.
When you start your healthy jogging program it is important to start out slowly so that your body has some time to acclimatize to physical exertion. Starting out too fast can lead to injury and cause you to have to discontinue your exercise program. You should start by jogging slowly before moving on to a faster jog. A healthy jogging speed is dependent on fitness level. For cardiovascular health however, you need to raise your heart rate to a particular level and this will help determine the speed at which you need to be jogging.
As a general rule, a good jogging speed should allow you to talk, and this is referred to as the talk test. However, it should not make you huff and puff and be completely out of breath as this means that you are over-exerting yourself.
Another important consideration is the jogging distance. A healthy jogging distance will again depend on your fitness level. The distance also depends on how fast you can jog. However, for a beginner, it may be a good idea to start off by running about a mile at a modest speed and then increasing the distance and the pace gradually.
Healthy jogging also requires that you take some days off for recovering. Otherwise you will overwork your muscles and make yourself more prone to injury. You can jog 4 or 5 times a week and take the other days off for some strength training.