For beginners or people who have stopped exercising for a long time, it is best not to jog for more than 10 to 15 minutes at the beginning, and there can be a slow walking process in the middle. Run less at first or once every other day.
After a period of exercise, gradually increase to 3000 to 4000 meters per day, and the weekly increment is 5%~ 10% of last week's running amount, and the time can be gradually increased to 20 minutes.
Be prepared before jogging, wear suitable shoes and loose clothes when jogging, and run correctly, which requires general health and clear purpose. The key to jogging is persistence. You need to train three times a week on average. If you persist, you can take part in the marathon in four to five years.
Jogging (aerobic exercise)
Jogging (English: Jogging or Jogging), also known as jogging, jogging or jogging, is a moderate-intensity aerobic exercise aimed at warming up or exercising and running a relatively long distance at a slow or moderate pace.
Jogging is usually done every other day. Jogging on hard ground is 600~750 times per mile, so some medical experts believe that jogging can cause arch depression, external shin pinch injury, sweat rash, achilles tendon strain, foot swelling and contusion, knee and back pain.
Jogging has a positive effect on middle-aged and elderly people to maintain good heart function, prevent lung tissue elasticity from decreasing, prevent muscle atrophy, and prevent coronary heart disease, hypertension and arteriosclerosis. At the same time, we should also pay attention to some details such as running shoes, which can accelerate fat consumption to achieve the goal of fast weight loss, and also enhance physical fitness and improve resistance.
When jogging, relax naturally, take a deep breath, breathe rhythmically, and don't hold your breath. Don't run too fast, don't run too fast and don't sprint. To maintain a uniform speed, it is advisable to have a relaxed atmosphere that subjectively won't feel uncomfortable, breathless, flushed and can talk while running. Objectively speaking, when jogging, the heart rate per minute should not exceed 180 minus age.
References:
Baidu encyclopedia-jogging