Is jogging considered strenuous exercise?

Jogging has become a national sport in life. It helps the elderly improve heart function, prevent asthma and cough, and has good effects on gastrointestinal absorption and personal body conditioning. As the human body gradually becomes bloated and obese, it may even suffer from high blood pressure and coronary heart disease. So, is jogging a strenuous exercise? What details of jogging are suitable for the elderly?

Jogging plays a positive role in maintaining good heart function in middle-aged and elderly people, preventing the decline of lung tissue elasticity, preventing muscle atrophy, and preventing and treating coronary heart disease, hypertension, arteriosclerosis, etc. At the same time, we must also pay attention to some details such as jogging shoes. It can accelerate fat consumption and achieve rapid weight loss.

Correct jogging posture

1. How your feet land

Some people believe that you should land on your forefoot when running, while others believe that you should land on your heel. We recommend starting with the middle part touching the ground first. Research shows that a good distance runner typically lands on the middle of the foot. Slow runners land on the middle of the foot and the heel, while fast runners land forward of the ground. We believe that only sprinters and middle-distance runners are suitable for landing on the front of the foot. There may be some exceptions to this, but landing on the middle of the foot is a good approach for beginner and intermediate runners. This reduces vibration and relieves pressure on the calf muscles and tendons while preparing the foot for the next step.

2. Hip and head posture

This one is a little harder to visualize: where are your hips when your feet hit the ground? Some people suggest that your feet should be at the end of your center of gravity when you hit the ground, with your head, hips, and feet in a straight line. Keep your head straight and upright, and look straight ahead. You need to be especially careful when turning your head, usually from the part above the neck, to avoid twisting your body and causing instability while moving.

3. Arm posture

While your arm movement helps propel you forward when running, your arm movement also helps minimize trunk rotation. Keep your elbows bent at about a 90-degree angle. Try to relax your arms as much as possible while running, while keeping your stride in sync with your leg movement. Swing your arms up and down as you run, with your hands swinging up to level with your sternum and down to waist level. Maintain this range of motion and don't go too high or too low.

4. Knee position

Don't lift your knees too high when running long distances. Only sprinters or when we are running uphill need to raise our knees.

Fold to edit this section of exercise time

The duration of jogging depends on the jogger's level of training. For beginners or people who have interrupted physical exercise for a long time, it is best not to exercise for more than 10 to 15 minutes each time at the beginning, and you can have a slow walking period in between. The jogging time can be gradually increased to 20 minutes within a month. The key to jogging is persistence, which requires three training sessions a week on average. If you keep going, you can run a marathon in 4 to 5 years.

Most joggers are accustomed to training in the morning because the endorphins secreted by the body after running can bring people a sense of pleasure and make them feel good all day long. However, according to experts, the best time to run is between 17:00 and 18:00, because the human body temperature is highest during this period of the day.

Maintaining jogging exercise for a long time can have a good effect on the body of the elderly. Regarding the benefits of jogging being a strenuous exercise, it is not. You don’t have to worry about being affected during jogging. It can also regulate your respiratory system very well, so don’t worry about jogging affecting your body.