Jogging and Fitness
Jogging and Fitness
Jogging is one of the easiest and best ways to get and stay fit. It does not require much in the way of equipment, just some well-fitting clothing and proper running shoes. Jogging and fitness is possible because this activity not only improves cardiovascular fitness as well as aerobic fitness, but it also improves your physical stamina. This is because it is more strenuous than walking and therefore improves your muscle conditioning.
Jogging and fitness is a cardiovascular exercise as it strengthens the heart, which is a muscle, just like it strengthens other body muscles. When you jog, the heart is forced to work harder to pump blood throughout the body and to the muscles to provide much needed oxygen. This is why the heart rate increases. Because it is working harder, it becomes stronger.
To be taking part in jogging and fitness, you need to jog regularly and consistently. It is recommended that you jog 3 or 4 times a week for at least 30 minutes. If you are a beginner, you may not be able to cover that kind of indurance but you should try to jog for at least 15 to 20 minutes and aim to increase this duration.
Even if you are jogging for fitness and not for weight loss (or training for a marathon for that matter), you should jog like competitive runners do and keep certain things in mind. Here are some jogging and fitness tips:
Draw up a training program – The program simply sets out your aims and goals. It may include the time of day you will jog, duration of your jogging session or distance to be covered each session. When beginning a jogging and fitness program, you will probably start off with small aims which get progressively bigger with time.
Pace yourself – It is crucial to start slowly and build up from there. Doing too much too soon may lead to injury or cause you to get discouraged and quit.
Warm up and cool down – Warming up prepares your muscles for physical activity and therefore reduces the chances of muscle soreness and injury. Warming up also raises the heart rate. Cooling down is done so that the muscles relax after physical activity and brings the heart rate down to normal. Warm up and cool down should be done for at least 5 minutes.
Vary your jogging route – You should try to run on different terrains to avoid boredom from creeping in. Jogging on a hilly place challenges your body more and may get you fitter faster.
Before taking up a jogging and fitness plan, it is best to consult a doctor who should determine whether or not you should take up jogging exercise or not. The doctor may also be able to recommend the frequency of jogging and the intensity.