Do you need to jog every day?

Jogging is now a very common form of health-preserving exercise. It can not only exercise the muscles and bones, but also promote blood circulation in the body. So what are the conditions for jogging? Do girls need to jog every day? Are there any precautions or requirements during girls’ special physiological periods? Let us take a look today, do we need to jog every day?

Running can burn fat. A person weighing 61 kg can burn more than 2009 jogs of calories by jogging for 45 minutes. It can also shape muscles, and has a more obvious effect on the legs and buttocks, and releases stress from the whole body and mind. However, running 4 to 5 kilometers a day will inevitably make people feel boring and difficult to exercise.

To persist for a long time.

To overcome the boredom of running and to maximize the benefits of running physically and mentally, experts offer the following suggestions:

1. Group running helps relieve boredom

Running with a partner not only provides more fun, but also improves your running mentality. Running with a companion can boost morale, confidence, creativity and happiness. If possible, you might as well join a jogging club, which not only allows you to exercise but also allows you to make friends.

2. The stronger your muscles, the easier it is to run

The most effective way to strengthen your legs is to run up an incline. At the beginning, it is best to choose a slope with a gentler slope (if you are practicing on an indoor treadmill, you can increase the slope by 4~5%), repeat the slope running 3 times, and rest for 2 minutes in between each time. When running on an incline, you should shorten your stride, strengthen your arm swing, and pay attention to the warm-up at the beginning and the cool-down at the end.

Weightlifting exercises are also effective. Studies have shown that weightlifting training can improve running economy. The so-called running economy refers to an evaluation of running effects, and the main parameter is the oxygen consumption during running.

Auxiliary exercises that help improve running results include: lifting barbells, sprinting, and standing on tiptoes to exercise the calf muscles.

3. Running faster has a significant impact on both the mind and the body

Running with long strides can make you feel stronger and more confident. For beginners, the following running speed training plan is very suitable: in the middle period of a 30-minute running exercise, you can speed up your run 3 times, each time lasting 1 minute, and then return to normal running speed after each acceleration. This plan can be implemented once a week, and the speed should be gradually increased, gradually increasing the time and frequency of acceleration.

4. Running outdoors is more effective

Running outdoors is more beneficial to the body than running indoors, and the ever-changing scenery outdoors can often extend the running time. Of course, the beautiful scenery is not the only advantage. Studies have shown that under the same physical conditions and running the same distance, the heart rate of outdoor runners is faster than that of indoor runners.

5. Change your running style frequently

In order to increase running endurance, speed and strength, you should change your running form at least once a week, such as changing the interval distance of acceleration running, increasing the number of hill running, slowing down to increase the running distance (1 km to 3 km than usual), etc. If you always run the same distance at the same pace every time, it will be difficult to see your progress. The best way to challenge yourself is to change up your running form frequently.

Based on the relevant knowledge that girls should jog every day that we introduced to you today, I believe everyone should have understood the essence of jogging and the precautions to pay attention to. At the same time, we also recommend that everyone exercise and persist in doing so without giving up halfway. Otherwise, it is difficult to see the health-preserving effects of jogging. During the special period of girls, you can choose to shorten the jogging time and reduce the intensity of jogging.