Start with trot It may be a better decision to improve your Health Erase physics and mind, ”Well Trautton All human body systems have direct participation because they are kept in the process”, One says Study University of Oscar Luzero Moya Holguine.
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But, the Lack of appropriate experience or guidanceYou can expose Injuries or quick. To avoid this, we share here Complete guide Admit this Healthy habit Safely and efficiently.
How to start jogging? Complete guide for the starters
He trot This is accessible to all ages and physical conditions. So, even if it appears to be challenging at the beginning, Adequate orientation Trotter is one of the most beneficial forms of physical and mental health, he says Amir Zara, Cinemaologist, Expert Bwell clinic.
Therefore, it is important to know some, before starting a long distance Essential Tips for Jagging If you are a starter, accept Adcuadas techniques This will help you run safe and efficiently, and follow a The training program is designed Especially for the beginnings.
How to start jogging? Complete guide for the starters
1. If you are a starter
Enough footwear. Especially designed shoes RunningIs classified by having good mattress and support in accordance with your type of footprint, which protects and reduces the impact Risk of injury.
Heating. Before Go to joggingDeed for a few minutes to heat your muscles. Perform Gentle street y Joint movement exercises Activate them and prepare your body to run. This will avoid unwanted om charcoal.
Study Mayo clinicMake a good one Heating Before drothing or running, it helps to reduce muscle pains and simplify the beginning and completion Complete exercisesPrepare your body Aerobic activityIncrease body temperature Blood flow to the muscles.
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Hydration. Jogging before and after, plays a basic role to maintain a good Performance And avoid AbsorptionEspecially if you are training highly demanding.
Listen to your body. The ideal is to start trot With soft rhythm, without pressures, and the severity will gradually increase. If you feel Pain or asha om charcoal During the process, it is the best Pause and rest.
Surface. To protect your Joints It is convenient that you start trot On most friendly surfaces such as earth or grass.
Convenient clothes Although this may appear to be unimportant detail, The clothes are also affected: Use convenient, light and breathing clothes, especially if the weather does not come, especially beneficial.
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2. Accept adequate techniques
The posture was set. To start with the right foot, it is necessary to have your own Erect body. This indicates that you have straight, loose shoulders on your back. Accepting this status improves Stability And avoid Unwanted tensions In the neck and back.
Armed Movement. Naturally integrates the balance of your hands, for which it is flexible Elbows At 90 degrees angle, to go with rhythm without spending High energy.
Support the foot correctly. According to an article InteredTo him Dr. Hernan Parachina, a doctor of traumatic service Clinic hospitalOvarian “He’s Bag This is the basis of our body structure and is essential to avoid its proper alignment Incorrect load exchange Toward the column, hips, knees and ankle ”.
By within Parachina“a Misrepresentation It can create syndromes from leg pain to more complex complications in the posture, ie changes Spine”Indica.
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So, at the time JackEnsure that the heel is supported with the middle part of the foot, which helps to reduce Knee knee And prevents Long -term asa om charcoal.
Controlled breathing. Having restricted breathing is another basic partner. Inhale Nose And breathe Boga When trot Helps improve Tolerance And oxygen is the best Muscles.
Increase the rhythm slightly. There is no need to go out Tile All the speed without the target of kilometers. Start with A SoftIncreases Rhythm gradually And increases Speed You feel very comfortable.
Manage your energy well. A Constant rhythm You will find that you can go further without getting tired.
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3. The training program designed for the starting
A Structured Training Program This is important to be safe and continued to progress Mundo dell trotto.
When Weeks 1 and 2The attitude must be soft: Alternate 1 Trot minute with 2 minute walk during sessions 20 to 30 minutes. In Weeks 3 and 4Increase the trot to 2 minutes, reduce the walk to 1 minute, and extend the time slightly 25 o 35 minutes.
Already Weeks 5 and 6Your body will be ready to be continuously Up to 10 to 15 minutesAllows you to make small pauses only if you need it. In Week 7 Try to create uninterrupted sessions 20 to 30 minutesChanging the rhythm to the resistance you received.
Between him Second and third monthThe rhythmic variations and the little acceleration that challenges your heart capacity begin to add. Toward him The fourth monthTry to combine the exercise on the slopes, they are right to strengthen the feet and enrich your technology.
This information does not change the diagnosis or prescription of a doctor in any case. It is important to go to a specialist when symptoms occur in the event of a disease, and never self -esteem.
