What is the main purpose of jogging?
Jogging is a form of running at a slower pace, with a focus on feeling relaxed and comfortable. It is an unrestricted and enjoyable form of running. The exercise intensity of jogging is slightly higher than brisk walking, and it requires a more suitable exercise environment and atmosphere. Jogging is not typically a part of daily life. It is a simple and accessible fitness activity that can be maintained in the long term once it becomes a habit. Proper posture should be maintained during jogging to prevent various injuries caused by incorrect form. The speed of jogging is generally determined based on individual physical fitness. In general, healthy adults can jog at a speed of 8-12 kilometers per hour, while older individuals, overweight individuals, and those with chronic conditions should aim for a speed of 6-8 kilometers per hour.
I. Fitness Value
Jogging is a moderate-intensity aerobic exercise that effectively enhances cardiovascular function, improves physical fitness, promotes fat loss and body shaping, and enhances overall well-being.
First, jogging has significant benefits for cardiovascular fitness. It strengthens the heart's contraction force and blood vessel elasticity, increases lung capacity, improves respiratory function, and promotes blood circulation. It has positive effects on preventing and treating conditions such as coronary heart disease and high blood pressure.
Second, regular jogging helps strengthen the muscles in the lower limbs, enabling them to better support the joints. Jogging also effectively prevents bone loss. Pre- and post-jogging stretching exercises enhance flexibility and contribute to overall health improvement.
Third, jogging's moderate exercise intensity allows for longer duration, resulting in increased fat burning. For individuals who are overweight or obese, jogging is an effective method for weight loss.
Fourth, during jogging, the pituitary gland releases endorphins, known as "feel-good hormones," which uplift mood, boost energy levels, and counteract the negative effects of stress on the body.
Fifth, developing a habit of jogging demonstrates a positive attitude towards a healthy lifestyle. Jogging is an effective path to shaping good character and lifestyle habits.
II. Suitable Population
Jogging is suitable for individuals without lower limb joint diseases or pain, especially overweight or obese individuals, and those with weaker cardiovascular function or who have sedentary office jobs.
III. Site and Environmental Requirements
The site requirements for jogging are relatively lower compared to brisk walking, emphasizing a flat and open environment. Ideal choices include rubberized tracks on sports fields and rubberized paths on fitness trails.
IV. Key Precautions
First, it is recommended to wear running shoes and breathable, sweat-absorbing sportswear during jogging. It is also advisable to carry a water bottle to replenish fluids during or after exercise. Diabetic individuals should carry sugar to prevent accidents caused by low blood sugar levels.
Second, prior to jogging, perform appropriate warm-up activities and gently stretch the body to relax the muscles and allow the heart rate and breathing to adjust to the exercise demands. After jogging, avoid immediately coming to a halt but rather engage in slow walking or stationary steps combined with stretching exercises to gradually restore calmness to the body and mind.
Third, for individuals with poor physical condition or lack of exercise history, a combination of walking and jogging can be adopted initially until they gradually adapt to full jogging. Start with shorter distances and slower speeds, gradually increasing the distance and speed based on personal comfort and overall well-being.
Fourth, in the case of inclement weather, such as rain, snow, or strong winds, or when unable to exercise outdoors for other reasons, indoor jogging can be done in place.
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