The benefits of jogging, on the spot, interval, in the morning, in the evening, for the health of the body, up the stairs. Training program for women and men

Running for a person is the most natural kind of load after walking. It has a positive effect on all body systems, helps to achieve the fastest possible results. Women who run look and feel much better and have high self-esteem.

Running Benefits

In all sports, running is a mandatory means of physical fitness, as it:

• does not require additional investments;
• you can practice anywhere;
• no special training required;
• jogging can be done at a convenient time;
• the intensity of the classes is controlled independently;
• uniform weight loss;
• dries up muscles;
• tones the body;
• prevention of colds.

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The benefits and harms of running for women

The benefits of jogging for women are obvious, but it must be borne in mind that such cardio training is not allowed for everyone and can cause complications.

Contraindications for jogging

You should not go jogging without first consulting a doctor if you have:

• cardiovascular diseases;
• congenital defects;
• hypertension;
• chronic diseases during an exacerbation;
• insufficiency of blood circulation;
• musculoskeletal system injuries;
• oncological pathologies;
• diseases of the knee joints;
• thrombophlebitis of the lower extremities.

Clothes for classes

First of all, it is necessary to ensure that the clothes are appropriate for the season, are comfortable to the body, and do not hinder movement. It is also better to select models that hide figure flaws and emphasize advantages - then nothing will distract from classes.

In summer, clothes made from dark natural fabrics, or special synthetics for sports will be ideal. They will effectively absorb the sweat that has come out, will allow the skin to breathe fully, thanks to their elastic abilities, they will adapt to movement.

In winter, it is better to give preference to membrane clothing. It is a light frost-resistant material that will perfectly protect the body from hypothermia and excessive heating. He will not burden jogging, which will allow you to carry out classes as efficiently as possible.

Special sports suits have better wear resistance and a long service life. The price for such products will be correspondingly higher.

How to choose sneakers

Sneakers, like any other footwear, need to be chosen wisely. They must have a suitable last, cushioned insole.They should not be too tight or wide, and weigh your legs.

Shoes are selected according to the season. In summer, these are lightweight models with a breathable mesh, in winter they are warmed. Special running shoes have good cushioning, which saves knees and tendons from micro-injuries while running on asphalt.

If you are not sure about the choice, you should contact a consultant who will help you choose the right model.

When is it better to run: in the morning or in the evening?

Studies have shown that the difference between morning and evening runs is only a person's biological clock. Some find it difficult to collect their thoughts in the morning, while in the evening they have a surge of energy. Others, on the contrary, feel good when they wake up and can start training at the same time.

The benefit of jogging for women in the morning is that it gets the necessary load at the beginning of the day. It has been noticed that training in the morning gives extra strength.

The rest of the time a woman can devote to her business. It will be convenient for her to distribute, control meals in time, eliminating the risk of overeating.

The benefit of jogging for women in the evening is that it can relieve stress accumulated during the day. These workouts are more easily perceived on an emotional level and are suitable for shy women. Sleep will be sound if practiced a few hours before going to bed.

However, if a woman is tired, then the evening workout will most likely be canceled, while the morning workout is at its peak. This is the undoubted advantage of classes in the morning.

General guidelines for beginners

All beginners will have to face the main challenges of running. To avoid them, you need to adhere to some rules:

• warm up before jogging;
• start with small distances;
• control breathing;
• stop running if you feel unwell;
• increase the load every third lesson;
• the place for running should be psychologically comfortable;
• do a hitch.

For beginners, breathing control is the hardest part. If you breathe incorrectly, then a person quickly gets tired, and does not receive enough oxygen into his blood. In this regard, unpleasant tingling sensations may begin in the region of the heart, liver or spleen.

It is difficult to avoid this in the first workouts, since the body is not used to stress, and the internal organs do not cope well with the increased blood flow. Therefore, the rule of three steps should be applied when running. It will help to control the intensity of breathing, it is better to open up the lungs, and there will be a uniform supply of oxygen. The bottom line is that you need to stretch in and out in three steps. At first it will be unusual, but over time, when the jogging will enter the mode, such breathing will become habitual.

Don't look for a running companion. Practice shows that 80% of abandoned workouts happen due to the fact that the other person has insufficient motivation. He stops training for good reasons. And the woman who initiated joint activities also loses motivation.

If running alone is boring or awkward, it's better to get a player and practice with your favorite music. Additionally, you can train yourself to mentally count steps or the number of breaths in and out. After a week of jogging, the feeling of awkwardness will be forgotten.

Where to begin

In order to start running you must:

1. Prepare mentally.

Visualization is a powerful engine. Many developmental trainings are devoted to the impact of visualization on the world around us. Just imagining a future run will be enough to be successful.

2. Select route and time.

Running will be beneficial if you choose your training location carefully. While women often learn about cardio in the gym, many professional runners find that jogging is much more fun and easier to do outside.And the desired effect from them is achieved faster.

In big cities, these can be stadiums or parks. If there is a sea or lake not far from the house, it is better to run along the shore - the air there is cleaner and saturated with oxygen.

It is not recommended to run along the carriageway because of the strong gas pollution and dust, which instantly sticks to the skin. The release of heavy metals in the air can build up in the body and lead to a weakened immune system.

3. Moderation.

You should not try to run as much as possible, otherwise the feeling of overtraining and emotional exhaustion will not keep you waiting. At first, it is worth practicing until you feel a slight feeling of fatigue, even if the run lasted only 10 minutes. Then endurance, "second wind", skill will come, you just need to wait.

4. Drink water.

During exercise, water evaporates from the body along with sweat and breathing. It is necessary to replenish its loss by drinking a few sips every 7 minutes of running.

If you do not replace the lost moisture, you can get overheating of internal organs, as well as contribute to the accumulation of salts in the kidneys, liver and gallbladder.

5. Distribute food.

After a run, you can eat, although you usually don't feel like it. But before training, an hour before the workout, it is necessary to make a light snack in order to prevent feeling unwell. Do not give preference to fruits: because of them, it can begin to prick in the liver.

How to run properly

For healthy running without harm to health, you must adhere to the rules:

1. It is advisable to start jogging at a slow pace, accelerating as the muscles warm up.
2. The back is straight, the shoulders are straight, the chest is slightly forward.
3. It is necessary to help the inertia of the movement with the hands. They should not move from side to side, only back and forth. Palms or clenched fists should not be held above heart level.
4. The knees should be bent, the foot smoothly transition from heel to toe.
5. Three steps - inhale, three steps - exhale.

Weekly program

Any cardio workout without weights uses the muscles only while it is being performed. Therefore, jogging, if time permits, can be done every day.

If muscle pain appears after training, then you need to give the body a rest for at least 48 hours - this time is necessary for muscle fibers to recover after receiving microtraumas.

Beginner Workout Plan To Increase Endurance Weekly Running / Walking Steps:

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Jogging for weight loss

Any minimal physical activity that goes beyond a person's comfort zone becomes the reason for an improvement in appearance and loss of extra pounds. The first noticeable results of your runs will appear in a month.

Then you can speed up your weight loss by introducing interval running into your training plan. It raises your heart rate and cortisol levels, which help reduce fatty tissue.

You need to alternate running at your maximum capabilities with jogging. If the classes are held in the gym, then you can set up the treadmill, and she will change them herself.

Interval running workout plan for a week of minutes of fast pace / minutes of jogging:

Typical mistakes

The wrong approach to training can slow down the pace of results, or even lead to unexpected consequences.

Therefore, be sure to pay attention to the following errors:

• Failure to warm up before jogging can lead to muscle, joint and tendon injury.
• Too intense and quick onset will cause a feeling of overwork, which is why most girls stop running.
• Trying to breathe with only your mouth or only with your nose may be the wrong approach.You need to carefully monitor your condition, and if both types of breathing are not suitable, then you can alternate inhalation through the nose and exhalation through the mouth.
• You should not hope for a quick result when losing weight. The maximum weight loss during jogging without nutritional correction is 1 kg per week. It must take at least three months for the result to become apparent.
• Wrong position of the hands (hands dangling, palms or clenched fists are above the level of the heart) causes rapid fatigue and malfunctioning of the cardiovascular system.
• Ignoring the feeling of thirst while running can lead to dehydration.
• Improper nutrition can invalidate the results obtained.

Motivation

Most girls lack the motivation to keep running.

This is usually due to the preferences they make to themselves:

• set a goal to lose 5 kg / before summer / new year;
• start because running is fashionable;
• too high expectations;
• study through force.

You need to understand that cardio is essential for health, pleasure, and mood improvement. You can quickly get in shape and correct your condition, and just as quickly lose the results.

To prevent the disappearance of motivation, you must:

• remember and apply visualization;
• live not in the past or in the future, but now;
• change the route and time of training;
• listen to inspirational music;
• praise yourself for any accomplishments.

Running will bring undoubted benefits if the girls will consciously approach the classes, and will not ignore the ailments during training.

Author: Diana T.

Article design: Mila Friedan

Running video