Much has been written about the beneficial effects of slow running on the body. Health jogging is the simplest and most technically accessible type of cyclic physical exercise. This simple way of exercising allows you not only to burn calories, but also to improve your health. Regular jogging and reaching a certain level of stress normalize sleep, mood, and increase efficiency.
Running, a person consciously fights for his health and purposefully achieves the desired result. Running, a person not only learns self-control, but masters an active, offensive position and becomes an assistant to the doctor. Medicines teach passivity in anticipation of the effect of their intake, and this does not always contribute to a speedy recovery.
Also, it is an excellent means of defusing and neutralizing negative emotions. Running not only improves sleep and well-being, but also reduces blood cholesterol and triglycerides. This type of exercise is an effective way to reduce body weight due to the activation of fat metabolism. After the end of the run, the working muscles continue to consume more oxygen for several more hours, and this leads to additional energy expenditure. Evening jogging is especially useful. It is allowed, and even recommended, to alternate between running and walking.
| Speed, km / h | Body weight, kg | |||||||||
| 50 | 55 | 60 | 65 | 70 | 75 | 80 | 85 | 90 | 95 | |
| 7 | 5,3 | 5,8 | 6,4 | 6,9 | 7,4 | 8,0 | 8,5 | 9,0 | 9,5 | 10,1 |
| 8 | 6,2 | 6,8 | 7,4 | 8,1 | 8,7 | 9,3 | 9,9 | 10,5 | 11,2 | 11,8 |
| 9 | 7,1 | 7,8 | 8,5 | 9,2 | 9,9 | 10,7 | 11,4 | 12,1 | 12,8 | 13,5 |
| 10 | 8,0 | 8,8 | 9,6 | 10,4 | 11,2 | 12,0 | 12,8 | 13,6 | 14,4 | 15,2 |
| 11 | 8,9 | 9,8 | 10,7 | 11,6 | 12,5 | 13,4 | 14,2 | 15,1 | 16,0 | 16,9 |
| 12 | 9,8 | 10,8 | 11,8 | 12,7 | 13,7 | 14,7 | 15,7 | 16,7 | 17,6 | 18,6 |
It is important to remember that it is better to start jogging after consulting a doctor or a specialist teacher. Energy consumption when running at a speed of 10 km / h increases by 62 times compared to the state of rest. To lose weight, it is best to use a slow, long run.
You need to start training from a distance of 500-600 m (frequency of 120-130 steps per minute), increasing the distance by 100-200 m every week. The optimal distance for women is 2-3 km, 3-4 times a week. In winter, it is better to go skiing instead of running. It’s more interesting and more emotional. The distance can be gradually increased to 10-12 km or more.
Energy consumption (kcal / min) when using recreational running (running at a speed of 7-12 km / h) is presented in the table, multiplying the running time (min) by the corresponding value from the table, we will get the desired result.
If we use a simplified version of the calculation, it turns out that when running, 1 kcal is needed per 1 kg of body weight per 1 km of distance, that is, a runner with a weight of 70 kg spends 70 kcal per kilometer of running. But it should be noted that this calculation does not take into account the terrain and other conditions (descent / ascent, running technique, etc.).
Jogging is undesirable. This is running at a speed below 6 km / h. When jogging, there is the possibility of leg injuries, and the cardiovascular and respiratory systems are almost not strengthened.
People who regularly go in for jogging improve their health and work capacity. Also, often a person enjoys the very process of running. After the end of the run, the working muscles continue to consume more oxygen for several more hours, and this leads to additional energy expenditure. Evening jogging is especially useful. It is allowed, and even recommended, to alternate between running and walking.
Walking and running are the most preferable means of recreational physical education, given their advantages in a number of positions:
- the movements that a person makes are the most natural for him, and therefore they are not and more simple and generally accessible;
- walking has a minimum of contraindications, and if running is preceded by walking, then it will have almost the same minimum;
- running and even more walking does not require frequent medical supervision;
- they can be practiced almost anywhere and not far from home;
- walking and jogging can be carried out in any tea that is most convenient for a given person; at any time of the year, any weather;
- these activities do not take extra time (for travel, preparation, etc.);
- a high health-improving effect is achieved, and with the most productive use of class time;
- jogging and walking are the cheapest types of recreational physical education, since they do not require expensive equipment, equipment, clothing and the purchase of season tickets to visit sports facilities.
Walking and running can be considered as a health tandem, in which walking will be the leader at the first stage, and running at the second.