Post by asianmart on Feb 20, 2016 4:55:08 GMT -5
These exercises will increase blood flow throughout the body, as well as growth producing hormones.
1. Jogging
This is a simple outline of a jogging program. As you become more adept or if you already jog, increase the intensity & duration as you see fit. Just be sure to log it.
What is jogging?
Jogging can be done anytime or anywhere. It conditions the heart, improves muscle tone and strength, relieves stress, and can help with a variety of health problems, such as osteoporosis, heart disease, and arthritis. It takes discipline to run, but the rewards are measurable improvements in time, distance, endurance and strength.
How many calories do jogging burn?
The number of calories you burn when jogging will vary with the intensity and duration of your workout.
According to the American Council on Exercise (ACE), a 160-pound person will burn about 12.5 calories for each minute of activity. Heavier individuals will burn more calories for the same amount of exercise while a lighter person will burn less.
Advantages of jogging
The big advantage of jogging over walking is that it takes less time and is the most efficient way to achieve cardiovascular fitness. The disadvantage is that it can result in more injuries, as the strain placed on both muscles and joints is greater. With proper shoes and preparation through stretching, you can greatly reduce your risk of injury.
Starting your jogging program If you are older, overweight, or have health problems, you may want to get a check-up from a physician before you begin to run, or perform any strenuous exercise. If you have never exercised before, begin with brisk walks, jumping jacks, and jogging in place, to test your endurance.
Exercise guidelines
Warm up with some light stretching, followed by either a fast walk or a slow run. Gradually build up to a pace that's comfortable for you. Most experts suggest that you land on the ball of your heel, and let the rest of the foot follow. You want to push off your toes as you begin your next step. Keep your back reasonably straight, your shoulders back. When you come to a hill, it is only natural to lean forward a bit, which is perfectly fine.
Let your arms swing naturally; don't hold them to your sides. Don't worry so much about how far you are jogging. Rather than a set a distance goal, set a time goal. Increase your time gradually; experts usually recommend an increase of only 10% a week to avoid injury from over-exertion.
1. Jogging
This is a simple outline of a jogging program. As you become more adept or if you already jog, increase the intensity & duration as you see fit. Just be sure to log it.
What is jogging?
Jogging can be done anytime or anywhere. It conditions the heart, improves muscle tone and strength, relieves stress, and can help with a variety of health problems, such as osteoporosis, heart disease, and arthritis. It takes discipline to run, but the rewards are measurable improvements in time, distance, endurance and strength.
How many calories do jogging burn?
The number of calories you burn when jogging will vary with the intensity and duration of your workout.
According to the American Council on Exercise (ACE), a 160-pound person will burn about 12.5 calories for each minute of activity. Heavier individuals will burn more calories for the same amount of exercise while a lighter person will burn less.
Advantages of jogging
The big advantage of jogging over walking is that it takes less time and is the most efficient way to achieve cardiovascular fitness. The disadvantage is that it can result in more injuries, as the strain placed on both muscles and joints is greater. With proper shoes and preparation through stretching, you can greatly reduce your risk of injury.
Starting your jogging program If you are older, overweight, or have health problems, you may want to get a check-up from a physician before you begin to run, or perform any strenuous exercise. If you have never exercised before, begin with brisk walks, jumping jacks, and jogging in place, to test your endurance.
Exercise guidelines
Warm up with some light stretching, followed by either a fast walk or a slow run. Gradually build up to a pace that's comfortable for you. Most experts suggest that you land on the ball of your heel, and let the rest of the foot follow. You want to push off your toes as you begin your next step. Keep your back reasonably straight, your shoulders back. When you come to a hill, it is only natural to lean forward a bit, which is perfectly fine.
Let your arms swing naturally; don't hold them to your sides. Don't worry so much about how far you are jogging. Rather than a set a distance goal, set a time goal. Increase your time gradually; experts usually recommend an increase of only 10% a week to avoid injury from over-exertion.