It is a form of physical activity in which the pace of walking is faster than walking and slower than in running. It consists of running at a slower pace. The main intention is to improve the physical condition, with less stress for the body than in a fast race.

Exercise makes your more healthy

Physical exercise contributes to the maintenance of health. Studies in animals, as well as in humans, reveal that physical exercise has a direct impact on the brain, regulating the integrity of its structure and improving cognitive function.

Neurotransmitters are chemicals produced by neurons that allow the transmission of nerve impulses to other cells. Some neurotransmitters, such as dopamine, create feelings of well-being when they are released.Jogging-May-Be-Better-For-Your-Health-than-Running Studies suggest that hardening exercises, such as running or jogging, can increase dopamine levels in the brain.

In addition, running, as well as walking, reduces the risk of hypertension, hypercholesterolemia, diabetes mellitus, cataracts and possibly coronary heart disease.

Practically all people can practice jogging (children, youth and adults) as long as their physical condition allows and there are no specific contraindications. People affected by a health problem and those over the age of 35 should undergo medical examinations before they begin to practice any kind of regular exercise. 

The importance of knowing how to run

Exercise should be performed regularly, moderately and gradually. Training should also be adjusted to personal abilities and goals. If the goal is just to improve physical fitness, two or three sessions per week is sufficient.

It is recommended that in the first few weeks beginners run for about 15 to 20 consecutive minutes per session and gradually increase the duration of the exercise to a minimum of 30 minutes. Two months after physical activity starts, training sessions can last at least half an hour, at least two to three times a week.

Although it is convenient to adjust the duration of the exercise to the capacities of each person, it should not be forgotten that it is more important to run for longer than with more speed.

Count calories

If you are looking for a motivation to start, be aware that while jogging, and according to the American Council on Exercise (aCe), a person weighing 63.50 kg burns about 10.8 kcal per minute, that is , 324 kcal for half an hour of jogging!

Before and after training

The first rule to follow before exercising is to never do it fasting. At the beginning and end of each workout session you should do warm-up and stretching exercises, respectively. Its performance increases the performance of the workouts and prevents muscle, bone and joint injuries, which can result from more intense efforts. Stretching after physical exercise is key to increasing the effectiveness of it and preventing pain in the muscles the next day.

About 10 extra minutes at the end is enough for the compensation.

Did you know that coconut water is a refreshing drink that can be termed as the first natural isotonic drink?

TIPS

Always take with you, in addition to water, a food or supplement to consume right after the workout. This way you will not forget to restore the storage of glycogen, essential so that the fatigue does not appear so fast in the next workout.

Right after exercise, a small meal with fast-absorbing carbohydrates in liquid form, and protein (essential amino acids) is the ideal way to maximize energy absorption by the body. About two to three hours after exercise you can opt for a solid meal, rich in complex carbohydrates and proteins (such as a whole spaghetti dish with lean meat or soy).