Benefits of running for women: a hobby for pleasure and beauty

Benefit for health

Let's look at how running is good for your health. The benefits of jogging for the body are as follows:

1. Increased heart rate while jogging. This process leads to improved blood pulsation, which increases the metabolic rate and cleanses the body;
2. Decreased heart rate. If people run regularly, their heart rate decreases - this suggests that running is good for the heart;
3. Reducing the risk of hypertension and hypotension;
4. Positive effect on the functioning of the digestive system;
5. Normalization of hormonal levels. The volume of adipose tissue decreases, which is beneficial for running for your figure. The appearance of the skin also improves;
6. Reducing the likelihood of stroke, heart attack, lung cancer and diabetes;
7. Strengthening the immune system;
8. Increased endurance;
9. Improving blood circulation in the pelvis. This has a positive effect on the duration of intimate life;
10. Acceleration of cell growth, influence on rapid wound healing;
11. Increasing the rate of blood circulation, which slows down the aging process of the body;
12. Relief from stress. Many diseases appear due to depression and stress. Running calms you down and produces the “happiness hormone” – endorphin.

Running to lose weight

Running is the best way to burn calories naturally, quickly and without harm to the body. No form of fitness will bring the same results or improve your health as running. The program below is quite general. Therefore, if you find it difficult to run while jogging, then slow down or switch to walking. But try to stay in motion for the specified amount of time. If you want to lose excess weight, review your diet and run (+ exercises) according to the following program:

Benefits for the Heart

Is running good for your heart? There is a high load on the organ. If the training is done correctly and carried out regularly, there will be visible changes in his work. This strengthens the walls, increases stroke volume, and the heart will begin to function more efficiently. Running will reduce the likelihood of heart attacks and other organ diseases that people often suffer from recently.

According to the Federal State Statistics Service, more than half of deaths in the Russian Federation occur due to heart pathologies. Regular jogging will help you avoid falling into this percentage.

Memo for beginners

• if you are over 40 years old, overweight or have chronic diseases, consult a doctor before starting sports training,
• start with brisk walking for 30 minutes at a time. Increase your jogging time each set and alternate between walking and running.
• take a bottle of water with you for a run,
• give your body a break from training twice a week to avoid overtraining,
• plan your route
• choose flat surfaces,
• do not run near roads to avoid inhaling exhaust fumes;
• wear sportswear made of special materials that absorb sweat well and provide ventilation;
• Apply sunscreen to exposed skin;
• choose comfortable sports sneakers,

Jogging for varicose veins

Let's consider whether running is beneficial for varicose veins. The first stage of varicose veins is expressed in the formation of spider veins. Symptoms:

• Swelling that goes away in the morning;
• Burning, swelling in the calf area.

Doctors at this stage, for the purpose of prevention, advise running for a short time at short distances, but before doing so, undergo a duplex scan.

The second and third stages are expressed in the following symptoms:

• Painful sensations;
• Noticeable swelling;
• Protrusion of venous nodes;
• Cramps at night.

Is running beneficial for stage 2 and 3 varicose veins? In this case, it will not bring any benefit, but will only worsen the patient’s condition. There will be an intense blood flow that the vessels cannot cope with.

Common mistakes

A classic mistake for beginners in running is overtraining. Beginners start playing sports with excitement and do it too often, until they experience symptoms of loss of strength, speed, and endurance.

Take a break of a week to 10 days to give your body time to recover. Control your urge to run and give yourself a break. The body needs rest after training so that the muscles become stronger.

Another mistake newbies make is incorrectly selected or heavily worn sports shoes.

Sneakers, with frequent running, quickly lose their shock-absorbing properties, so change them every 3-4 months.

A common occurrence is shallow breathing when running.

When breathing shallowly, air does not fill the lungs completely, causing shortness of breath.

Benefits for weight loss

Let's look at the benefits of running for your figure and how effective it is in losing weight:

• Slimming thighs and buttocks;
• Pumping up the abs, which leads to a slender and pronounced waist;
• Strengthening the muscles of the shoulders, arms and back. They acquire a beautiful shape and lose weight;
• Getting rid of cellulite;
• Acquiring a sports figure.

To get the maximum benefits of running for your figure, you must comply with the following conditions:

• Warm up before jogging and stretch muscles after training;
• For beginners, the minimum jogging time should be 10 minutes, after which you can increase it slightly;
• Fast running should be alternated with a slower pace;
• In the morning, training should be more intense, invigorating, energizing for the whole day. In the evening you can run at a more relaxed pace;
• Before training, you need to drink a glass of water;
• The benefits of running for your figure cannot be felt without changing your diet. Try not to overeat, drink more water, eat small portions, and include healthy foods in your diet.

How to get maximum benefit?

To get maximum benefit, follow these recommendations:

• your first runs should last 15-20 minutes, no longer;
• watch your breathing, breathe through your nose, deeply;
• immediately reduce the pace if shortness of breath appears;
• when running, almost never tilt your body forward, and straighten the leg with which you push off the ground at the knee; more details about the technique are in the video at the end;
• bend your arms at the elbows, press them to the body, and move them back and forth;
• if you are a fan of morning running, don’t forget about a light breakfast (a glass of kefir, a banana will do) and a warm-up before the start;
• You cannot run on an empty stomach, even if you run in the evening - allow yourself at least a light salad;
• if you are a beginner runner, constantly monitor your pulse - its frequency should not exceed 130 beats per minute;
• Be sure to buy yourself running shoes, and also a high-quality sports bra so that your chest does not suffer from running.

Regular running and jogging (jogging) in comparison on video:

The harm of jogging

Let's consider whether running is always good for health. In some cases, this type of training is contraindicated. The health risks of running are as follows:

• Significant impact on the spine and leg joints. When jogging, the load on the joints is seven times greater than walking, which leads to an increased likelihood of microtraumas of cartilage and intervertebral discs. This can be the cause of arthritis and arthrosis. Therefore, it is important to follow the technique - train in loose clothing and shoes with shock-absorbing soles, especially when running on concrete and asphalt roads.
• Is running always good for your heart? Harm occurs due to excessive stress. An atherosclerotic plaque or blood clot can break off, leading to a stroke or heart attack. It is necessary to consult a doctor before starting training, especially in middle and old age;
• If you are obese, running is prohibited. Large body weight during training destroys joints, bones, and ligaments. At the same time, running has no benefits for your figure - weight loss does not occur. You need to start with walking;
• Deterioration in breast shape. To prevent this from happening, you need to purchase special supportive underwear.

Several reasons to start jogging

The female body contains much more fat cells than the male body, nature decided so. Cardio training is the most effective way to get rid of subcutaneous fat.

Running is the most popular and accessible type of cardio exercise, which does not require special equipment, training or money. It is not without reason that even bodybuilders do not neglect jogging to so-called “dry” the body and obtain a clear relief.

Cardio training accelerates metabolism, improves water-fat metabolism, saturates the blood with oxygen necessary to activate the calorie burning process, while fat is removed from the most problematic areas: the abdomen, sides and thighs.
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More details

Most often, a woman’s main fitness goal is to fight fat reserves, and not to increase muscle mass, so let’s leave hard training in the gym to the stronger sex. Light jogging allows you to use all muscle groups at the same time, tone your body, while your figure only becomes more graceful, and you don’t have to worry about growing biceps and heavier thighs.

In addition to effective weight loss, the benefits of running for women include preventing heart and vascular diseases, accelerating metabolism, slowing down the aging process, lowering cholesterol and blood sugar levels, and improving liver function. In addition, this will help develop willpower, not only physical, but also mental endurance. Running stimulates the production of endorphins - joy hormones, which improves mood and vitality.

Many workers in the intellectual sphere use evening jogging to relieve mental and nervous tension; it is often at this time that unexpected answers to questions that seemed insoluble in their usual environment come to mind.

Fast walk

There are no contraindications for this type of training; fast walking is much safer. You need to walk at least 30 minutes a day. Walk in places where there are no cars. The walking speed should be such that a slight perspiration appears. It is this that indicates that the process of effective energy exchange has begun. Walking should not be very exhausting, but even a walking step will not give the desired result.

The training time can be gradually increased, up to 60 minutes per day. This time is equal to a jog lasting 15 minutes. If you are very busy, you can introduce walking in other ways: going to work 30 minutes earlier, returning from the office on foot, taking the stairs, which is healthier than the elevator. Walking up to the ninth floor is equal to 15 minutes of intense training on a treadmill. Weekends can be devoted to longer walks in the forest or park.

There is also a type of training called Nordic walking with poles. It will help to engage the upper half of the body. Energy expenditure can be compared to jogging. An hour of such exercises three times a week for 3 months will lead to losing 2.5 extra kg. Read more about this type of walking in this section.

In old age it is better to choose walking

Effect on the body as a whole – when will it be beneficial?

If you do not take into account the negative aspects associated with poor warm-up, insufficient preparation and health problems, then jogging will only bring a positive effect. This requires:

• warm up before you start running for at least 15 minutes;
• create a daily routine, get enough sleep, eat nutritiously, but do this no earlier than 1.5-2 hours before classes;
• choose good clothes with ventilation and breathable material, dress according to the weather;
• monitor your health - measure your blood pressure, buy a heart rate monitor, and if you feel unwell, postpone running;
• buy shoes with good cushioning to avoid flat feet, serious calluses or rolled feet;
• use specialized sports grounds, jogging tracks, or find a suitable path in the forest, in a park, away from car exhaust fumes.

With these recommendations, you can be sure that you will achieve high running benefits. And we will give you 14 reasons why you should start classes at all.

Strengthening the cardiovascular system

The heart muscle becomes stronger and more elastic, the heart pumps more blood, providing oxygen access to all cells. The vessels dilate, each capillary is filled with blood cells. It is for this reason that the face turns red. All this leads to cleansing of the bloodstream from waste and toxins, from stagnation - reducing the risk of blood clots, heart attacks and strokes.

Energy and vigor for the whole day

If you exercise in the morning, then after waking up, jogging will be the most effective way to wake up every muscle and organ. They are all saturated with oxygen, metabolism works stronger, so our fat reserves are an energy source. The result is a surge of strength, easy rise and a good night's sleep.

What are the benefits of running: it is a source of good mood

There are two mechanisms at work here:

• Saturation of blood with dopamine. This is one of the happiness hormones that is produced, for example, during a long hug or when eating chocolate. So, in addition to a good mood, you will receive a wonderful bonus - you will no longer really want sweets.
• Your own self-esteem increases, because you conquer yourself, your laziness, and also set new records of your own. It's always pleasant and enjoyable.

Performance

Oxygen starvation of the brain is eliminated. Due to air pollution, frequent sitting at the computer, and a sedentary lifestyle, thoughts begin to get confused and fatigue appears. This can be easily avoided by running in places with good ventilation and clean air. Memory improves, the speed of thought processes increases, and efficiency increases, now you will no longer be tired after work and feel overwhelmed in the first half of the day.

What are the benefits of jogging for your figure?

Cardio is the most effective method to lose weight and tighten sagging skin. The fact is that with prolonged cardio training (30-40 minutes of slow jogging), the aerobic process begins to start, in which energy is taken from lipids. In contrast to this they put anaerobic loads, they are also strength ones. Then carbohydrates and proteins are used, which go towards building muscle mass. We conclude that if you want to lose weight, squats and abdominal crunches will not be effective, you need to run. This burns calories, and water comes out along with toxins and waste - the skin becomes tightened and smooth.

Endurance

First of all, the heart muscle is strengthened; it can tirelessly pump blood intensively for a long time. Physical strength increases, and at the same time you cover long distances every day.

What does running do for your metabolism?

Slow metabolism is the root of excess weight gain and imbalance of proteins, fats and carbohydrates. All vitamins are also poorly absorbed. To start the metabolic process, you need to create an energy deficit - the body has to actively take in micronutrients to replenish energy needs. Another reason for improving metabolic functions is the removal of toxic residues from foods; without them, the blood better supplies oxygen to all organs, including the gastrointestinal tract.

Strengthening the muscular frame

Flabbiness is not typical for runners. During a run, all parts of the body are involved - arms, biceps, abdominals, buttocks and, of course, legs. In just 2-3 weeks you will feel a significant improvement in your figure and strengthening of your muscles. If you choose the type of marathon distances, then drying will happen more quickly - excess fat will go away, water too, and beautiful, sculpted muscles will remain. And when sprinting, you can greatly develop and pump up your quadriceps, calves and buttocks.

What impact does running have on quality of life?

Monotonous work and household chores lead to a loss of interest in the world around us, and sports open up new horizons - dating, going to the gym or often being in nature. It relieves work stress and stress at home. You can find a club with similar interests, make new friends, and choose a new tracksuit and sneakers. For winter activities, we recommend high-quality, wear-resistant winter sports suits from Stayer. Here you will find stylish design and high quality.

Discipline

The main victory is over yourself. At first it is difficult to get up early every day, go outside in different weather, and carry out the workouts you promised yourself, even on holidays. But after 21 days, a habit develops. Thanks to this, you will become more disciplined at work, as well as in personal affairs.

Is running good for the digestive system?

Absolutely yes. In the process of movement, blood actively flows to all organs of the gastrointestinal tract, saturating them with oxygen and microelements. Intestinal motility improves - you will not be at risk of constipation resulting from a sedentary lifestyle. The liver, pancreas and gall bladder are also cleansed of harmful substances. And the stomach gets used to the meal schedule, starting to produce gastric juice before breakfast (appetite improves) - this way all the food will be properly digested, and the feeling of fullness will come on time.

Musculoskeletal system

Some bones, joints, and tendons are not actually used “in everyday life.” Most city dwellers have virtually no flexibility; stretching is a luxury for them, while for runners it is a warm-up. All the bones begin to move, the shins stop crunching when squatting, the spine becomes flexible, and posture improves.

The risk of developing osteoporosis, osteomyelitis, and osteochondrosis is reduced. The muscular frame also has a beneficial effect - the stronger it is, the less weight on the spine.

Why is running beneficial from a mental point of view?

Willpower, self-confidence develops and respect for one’s own merits increases. A person begins to love himself more - this removes multiple problems and depression. Also often getting rid of complexes occurs.

Weight loss

To lose weight, you need to run at least 40 minutes a day, and you should carefully monitor your diet. You need to consume enough clean water, reduce your intake of fats and fast carbohydrates, and it is better to have whole grain cereals for breakfast than eat cake. It is most effective to alternate different types of movements.

Selecting a Workout

If you are faced with a choice between running or walking, you need to pay attention to the following factors:

• If you have diseases of the cardiovascular system, you can only jog or do brisk walking;
• This type of activity is prohibited during pregnancy, diseases of the musculoskeletal system, damage to the spine and joints;
• Race walking is suitable for those who want to learn a new sport;
• The benefits of jogging will be more noticeable, but walking is easier. Therefore, with regular training, it can produce a better effect.

Running or walking: what to choose? These things do not replace each other, so it is best to alternate them - jogging 2-3 times a week, and walking the rest of the days. Then the benefits of running for the body will be noticeable.

Contraindications for sports

The load when running falls on the joints, so there are restrictions for people:

• with joint diseases (arthritis, problems with spinal discs, radiculitis)

Excess weight is harmful to joints, so be prudent and, if your weight is significantly higher than normal, prefer other sports as recommended by your doctor.

Run on flat, grassy surfaces or dedicated treadmills and avoid concrete surfaces.

Listen to yourself and, if you feel pain in your muscles and joints, do not tempt fate and consult a doctor.

The benefits and harms of jogging for women

According to fitness trainers, after just 2 weeks of regular jogging, you can notice positive changes - the shape of the buttocks improves, your legs stop shaking when walking, and anti-cellulite products work even faster. Jogging will not help a woman “burn” a lot of calories, but it will speed up carbohydrate and energy metabolism.

Read: What are the benefits of running in the morning?

This lightweight sport even improves your complexion, especially if after/before physical activity you drink not just water, but drink green, herbal tea, and vegetable juices.

Jogging also helps:

• improved posture (the spine “straightens” and becomes more resistant to everyday stress);
• improvement of muscle condition, due to which they, warmed up several hours earlier by jogging, are less injured during fitness training;
• reduction of volume specifically in the hip area.

Jogging can worsen a woman’s condition on the first day of menstruation, and is also contraindicated during exacerbation of chronic inflammatory gynecological diseases.

Video on the topic: