Apart from the physical benefits of jogging, the mental benefits of jogging should not be overlooked. Regular jogging can help reduce stress, improve mood, and boost cognitive function.
Jogging can not only enhance heart and lung function but also enhance myocardial contraction, improve heartbeat output and strengthen heart function.
Jogging can make the coronary arteries expand and promote circulation, increase the amount of blood supply to the heart, and has the effect of enhancing myocardial nutrition.
Jogging can also consume excess body fat, reduce fat storage, promote lipid metabolism, and reduce the content of triacylglycerol in the blood, thus effectively preventing hyperlipidemia and the occurrence of coronary heart disease.
Jogging can make the activity of lung tissue more reasonable, which can prevent the weakening of alveolar elasticity and help prevent emphysema and other disorders.
Jogging takes in 8 to 12 times more oxygen than calm rest and increases lung ventilation by about 10 times.
The increase in oxygen makes the body's metabolism more vigorous, thus promoting the functional activities of internal organs.
Jogging can also promote bone blood circulation and nutrient metabolism, effectively preventing the occurrence of osteoporosis. Jogging can also improve the excitability of the central nervous system, regulate the coordination of the cerebral cortex and visceral functions, and slow down the aging process of the organism greatly.
Middle-aged and elderly people should pay attention to the following points before and while jogging.
1. Middle-aged and elderly people who are ready to participate in jogging should first go to the hospital to check their health and see if they are suitable for this sport.
Once involved in the long-term perseverance, halfway and can not achieve the effect of sports and health.
2. According to their physical condition, seasonal changes, and other factors to reasonably arrange their jogging length and speed.
The first participation should be gradual, gradually increasing the jogging length, not too much in the speed requirements, generally, 100 meters in 40 to 50 seconds can.
3. Jogging is aerobic exercise, that only controls the heart rate to play the effect of fitness.
4. You should warm up before jogging.
The warm-up before jogging is very important.
Warm-ups can make the body temperature rise, accelerate the metabolism, oxygen, and nutrient delivery in the blood, reduce the accumulation of metabolic waste in the body, etc.
Warm-up exercises can make muscle contraction speed up, accelerate nerve conduction and make the runner's sensitivity increase with more coordinated movements.
Most importantly, a proper and adequate warm-up can prevent sports injuries to muscles, tendons, ligaments, and other connective tissues.
Therefore, it is recommended that before each jog, it is best to do 5-10 minutes of soft exercises, stretching, brisk walking, or jogging in place, and then gradually increase the intensity of the exercise.
5. Choice of jogging shoes
For jogging shoes, the heel should have a good shock absorption effect and the back of the shoe should be able to cover the ankle joint so that the ankle joint does not sway around when jogging.
The toe of the shoe should not be too pinched.
The best time to buy shoes is in the afternoon or evening, and try on new shoes with thick socks to avoid buying shoes that are too tight.
Appropriate jogging shoes are important and do not accommodate unsuitable shoe types, so as not to easily occur sports injuries.
If you buy suitable jogging shoes, it is best to take turns wearing two pairs to avoid the shoes wearing out too quickly and losing elasticity.
In addition, jogging clothing absorbs sweat, is breathable, pays attention to warmth, has good sun protection, or wears good rain gear.
Finally, you must do it according to your ability, regular jogging is for health, get pleasure from it, do not get injured most important.
