A British study shows that long-term studies have found that people who jog slowly have the lowest death rate. Heavy joggers are as likely to die as sedentary people. It is best to jog three times a week for no more than 2.4 hours.
Jogging is a sport suitable for all ages. Long-term persistence can rule out the possibility of many diseases. For example, friends who sit in front of the office or computer for a long time can prevent neck, shoulder and spine problems by jogging for a long time. Persisting in running also helps to improve heart and cardiovascular function, accelerate blood circulation and prevent cardiovascular and cerebrovascular diseases. It can also enhance lung function, eliminate fatty liver and remove abdominal fat.
Jogging is king for most runners.
When we talk about running, it is always associated with health. For ordinary runners, running is for health, including both physical and psychological aspects. Jogging is considered to be one of the healthiest exercises. Jogging helps to lose weight, and overweight is the root of many diseases, such as three highs. According to a study by Stanford University School of Medicine, jogging can effectively increase human life span, reduce the effects of aging, and benefit the cardiovascular system.
According to a research data, jogging and other aerobic exercises can greatly reduce the incidence of cancer. (esophageal cancer 42%, liver cancer 27%, lung cancer 26%, renal cancer 23%, gastric cancer 22%, leukemia 20%, myeloma 17%, hemangioma 16%, head and neck cancer 15%, bladder cancer 13%. Therefore, the American Cancer Society suggests that running 3-5 times a week and jogging for at least 30 minutes each time can effectively help prevent cancer.
Jogging can prevent muscle and bone damage with age. Jogging can also improve heart performance and blood circulation, reduce the risk of heart attack and stroke, and help maintain a stable weight. Jogging has also become a treatment plan for high-risk or early-stage patients with osteoporosis, diabetes and hypertension. In a word, jogging helps to maintain and improve health, with endless benefits.
So what kind of speed is a healthy jogging speed?
Do you remember how you felt when you first ran? It's not fast, but you feel tired, right? I will ache all over the next day. But I won't be so tired after running a few times. Why is this? Because the human body is adaptable, your muscles and heart can adapt to this intensity by running a few more times. Slowly, you need to run faster to feel tired and sore the next day.
So what speed is healthy jogging varies from person to person. It is not suitable for some people to judge whether to jog simply according to the pace. For example, some people's heart rate is only 150 at a pace of 4: 30, which is too fast for most runners. However, for most amateur runners, the 6-speed is a reference value.
If you want to accurately judge whether your pace is jogging? Give everyone a standard: judge according to heart rate or conversation level. Don't exceed 150 when jogging, or you can talk with others easily when jogging.