Usachov V.A., Boguslavsckaya O.I.

DonNUAT named after M. Tugan-Вaranovskiy

Jogging, the benefits of such exercises

Jogging - a very popular form of exercise. Many would like to know whether they should go jogging and what benefits it can bring.

In the 1970s, jogging became popular hobby and it's easy to see why it became so popular and keeps it up to date. Ever since people began to realize that the lack of physical activity leads to heart disease, and medical specialists talked about the benefits of slow running, this species has become the natural choice for anyone who wants to improve their health.

Jogging - the best example of aerobic exercise. Called aerobic exercise, temporary increase in breathing and lead to an increase in heart rate. And then, and another determines the body's need for oxygen.

The oxygen gas is colorless and odorless, is about 20% the air we inhale, it is vitally important for the body. Without it, the cells in our bodies can not burn nutrients to gain energy. If the body for a few minutes deprived of oxygen, it will cause permanent damage to the brain cells and, ultimately, to the death of tissue.

With activity in the muscles need oxygen increases. Oxygen brings blood to the different parts of the body. As it enters the blood through the lungs where gas exchange occurs and blood oxygen saturation. After that, the oxygenated blood gets to the heart and blood vessels spread throughout the body. Thus, in terms of consumption of oxygen by the body, heart and lungs are working together.

The benefits of exercise

Make your muscles work hard, running, for example, two and a half kilometers on flat ground, and it will have a dramatic effect on their oxygen supply. For reimbursement of oxygen the heart and lungs stepping up the process of consumption. To cope with this, the body increases the rate of breathing and heart rate. In addition, the heart begins to flow large volumes of blood than normal, which causes it to work harder to pump them all over. Man often ityazhelo breathes, his heart beating faster, and all this in order to increase the oxygen supply.

Because the heart is designed for more intense physical load, lack of exercise, due to the modern standard of living and the development of technology, leads to premature cardiovascular disease. The only way to strengthen the heart - exercise stress, forcing the heart to work more and harder.

The golden rule of running - not to overdo it. If while running hard for you to maintain a conversation with a friend, then you're running too fast. Always make sure to measure the pulse, this heart rate monitor will help manual.

You should run slower, relax the whole body, especially the shoulders. Remember, not a sprint to the aerobic exercises. It simply causes a dramatic intervention in the provision of oxygen, without forcing the heart to work for a long time with the extra load required for oxygenation.

It makes more sense to start with a 15-minute jog, alternating it with walking. After a few days away progressively reduced until it completely go into a run. Then again, go to the alternate running and walking, this time continuing to exercise for half an hour, and again reduced the duration of walking, until you go to a continuous 20-minute run.

Tasks

Of course, each person to achieve maximum fitness and maintain it, the need for different duration and intensity of running, depending on its overall physical fitness, age and health. A typical program, approved by doctors, those aged for 40 to 49 years, provided that they are sufficiently trained to run without first workout may start with a distance of 1.5 km, traversed for 18 minutes five times a week. For the next 10 weeks, the runner has a number of objectives: first, to run 1.5 miles in 9 minutes, then 2.5 miles in 15 minutes, and, finally, 3 miles in 20 minutes.

After a few weeks for everyone to set individual performance, there are people who are able to run over 2.5 kilometers in 12 minutes. Following this program and doing a run four times a week, you can maintain your physical condition in an optimal way.

Some people in the first attack happens jogging heart failure. This suggests that the run should not be taken too lightly. But one can say for sure that the growth of the number of episodes of heart failure is likely because the number of runners, not because of the danger of the occupation.

Most want to go jogging, you must first pass a medical examination. Since this exercise is not associated any risk, if you start gently and gradually increase the load. However, people over 45, which is not enough to move, and especially those who have had problems with the heart, must first consult your physician.

If you find while running the alarming symptoms, such as dyspnoea, and you will have to do to stop or participation palpitations and dizziness occur, you should immediately stop jogging and consult a physician.

Generally speaking, the longer the troubles caused by the lack of short-term loads are far superior due to unusual physical exertion.

While jogging is an excellent and effective exercise for the heart, it involves not work all the muscle groups, so it must be complemented by exercises and static loads.