The benefits of jogging, on the spot, interval, in the morning, in the evening, for the health of the body, on the stairs. Training program for women and men

Features of women's running

The main advantage of a young female body is the ability to adapt to stress and change, so starting classes will not be difficult. Another thing is jogging after forty years. Are there any benefits of running for women after 40?

At the age of 40, functional changes occur in the body. But in the absence of contraindications, experts’ answer to the question: is running in the morning beneficial for women aged forty? – unambiguous: useful, since training supports health, including women’s health and immunity.

What are the benefits of running for women over 40? For most women, after 35 years, a period of slowdown in certain physical functions of the body begins. It is in this age category that the proportions of body weight and height are disturbed, physical activity decreases, which leads to the appearance of a belly in women and the accumulation of unwanted kilograms.

Benefits of running for women:

• first of all, the process of reducing physical activity slows down;
• for a woman’s figure – body weight is normalized, muscle relief appears;
• maintains tone and good mood.

Much has already been said about the benefits and relevance of morning jogging, but it would not be amiss to repeat the recommendations of experts who will help increase the efficiency and safety of jogging.

1. If you have never run before, start the training process gradually - with a quarter of an hour of slow jogging at a calm pace. The older the woman, the smoother the increase in the intensity of the training process should be.
2. Maintain moderation throughout your run to prevent injury to ligaments and joints.
3. It is strictly forbidden to use a jagged tempo. Let's say interval running, the maximum permissible difference in pace is 45 seconds per kilometer.
4. Avoid using weights.

When is the best time to run?

You should not run on busy highways, highways, or freeways, but you should also beware of dark alleys. The presence of large amounts of traffic will minimize the benefits of physical activity, and unlit nooks and crannies can be extremely dangerous. Exhaust fumes from cars will not only negate the benefits of training, but also cause harm.

When running, a person exhales much more oxygen, which increases the amount of harmful substances entering the body. And for jogging to bring maximum benefits, it is best to run in a park area, on playgrounds and football fields, which are often located close to home.

Evening running – WHY run in the evenings

Harm from running, typical mistakes

First of all, jogging is harmful if there are contraindications and unprofessional training.

Running in the city

Due to the high degree of pollution, exercise in the city is not only ineffective, but can harm the body. The optimal solution is to choose parks and squares. Another option is to run no later than 5:00 am, when the air is cleanest.

Injuries

Occurs when a person does not follow running technique:

• stretching of muscle tissue;
• damage resulting from a sudden start;
• general exhaustion of the body, with excessive loads and high intensity running.

It is important! The benefits of morning running are possible provided that certain factors are observed: warming up before training, choosing the right load, and following the recommended regimen.

You should not run during pregnancy or acute chronic pathological processes. In this case, the physical activity program is selected strictly individually.

Typical running mistakes that women make:

• lack of warm-up - you should always start training by warming up the muscles;
• excessive intensity - you need to increase the load gradually, this gives much better results;
• After running, the lower abdomen hurts - the most common reasons are lack of warm-up and too high loads.

Advice! To avoid pain in the lower abdomen, follow the correct breathing technique - exhale for each left step.

Who is recommended for evening jogging before bed?

All athletes who are involved in strength sports, as well as everyone who wants to improve their overall endurance, without the need to lose weight. Evening jogging at an easy pace is perfect for people suffering from minor problems and abnormalities in the functioning of the heart, since at the end of the day, the human body will feel much less stress and better overcome nutritional deficiencies than in the morning. In addition, if you are a night owl and like to go to bed late and wake up late, evening running is your option, since morning runs will only disrupt your normal daily rhythm and exhaust your nervous system!

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The benefits of running for women

Jogging brings great benefits, but only if all recommendations are followed. First of all, the woman notices visual changes - fat deposits disappear, weight normalizes. Running affects your psychological state - your mood improves and you feel more energetic. The main thing to remember is that the load should correspond to your general health.

It is important! When is it better to run - in the morning or in the evening? There is no clear answer. Both morning and evening runs have pros and cons. It is important to focus on your individual daily routine and general well-being.

Getting rid of cellulite and fat deposits

What are the benefits of running in the morning for women? First of all, the ability to quickly transform your figure. The process of losing weight occurs due to the normalization of metabolic processes and the active burning of fat deposits.

Running workouts:

• restore metabolism;
• help you lose excess weight more effectively;
• increase endurance;
• strengthen muscles.

Strengthening all body systems

Regular jogging has a positive effect on many internal systems and organs of a person:

• heart function is normalized;
• muscle tissue is strengthened;
• increased activity and performance;
• the immune system is strengthened;
• the acid-base balance is normalized.

Thus, it maintains body tone.

It is important! Experts note the positive impact of running on the human psyche. Exercise increases the body's resistance to stress.

Vivacity and attractiveness for the whole day

It is running training that allows you to maintain your body in constant tone. This is due to the following factors:

• general condition improves;
• the psyche is strengthened;
• the body constantly experiences moderate stress, and as a result, it works more efficiently.

Production of the hormone of happiness

Any running workout is the basis for combating depression and stress. Moderate physical activity has a positive effect on the body:

• neutralize tension;
• improve mood;
• normalize hormonal levels, as a result, the hormone of happiness is produced.

Of course, running develops self-discipline and willpower. When you run, you will feel real changes:

• you will become calmer;
• you will have a sense of purpose;
• your character will become more strong-willed.

This is due to the fact that running requires some work on yourself.

Basic rules for jogging before bed

1. Evening jogging should be done no earlier than an hour after dinner . Otherwise, your stomach will not be able to fully digest food, since during running, its efficiency is reduced by up to 60%, which can cause attacks of nausea, vomiting and diarrhea during the following night.
2. After finishing your evening running exercises, you may consume a small amount of dairy products, no more than a quarter of your normal daily meal size. For athletes interested in increasing strength and maintaining as much muscle mass as possible, it is highly recommended to drink casein protein; this recommendation can also be followed by people whose profession requires great physical effort throughout the working day.
3. Jogging before bed should not last more than 40 minutes. For athletes training endurance, it will be enough to cover 4-5 km at an easy pace, followed by long marathon distances, but on a day off. For those who train speed, it is recommended to perform 3 short runs of 100 or 200 meters with maximum acceleration. After sprint races, it is allowed to go to bed no earlier than 1-1.5 hours later.

We'll save our sneakers for Paris...

A very important nuance in running is what a person is wearing. The wrong pair of sneakers (you'll have to forget about sneakers altogether) can turn a run into real torture. You simply cannot save on this purchase, so as not to treat calluses, corns, dislocations and deformation of the arch of the foot for months.

It is best to buy running shoes in branded stores. Their sole is designed in such a way that it minimizes the impact of the foot on hard surfaces, and most often you have to run on asphalt or paving slabs. There are also models of running shoes for obese girls; their main difference is a thickened and reinforced sole.

The upper of the shoe can be leather, but this is not at all necessary. Modern breathable fabrics such as Gore-Tex, microfiber or mesh are much more effective at ventilating shoes, and they are also easier to care for.

Conclusion

Everything that is written above proves the clear benefits of jogging for the organisms of the fair half of humanity. But this does not mean that you should become a fan of this activity. And “wrap” 20 laps at the stadium every day, in the evening or in the morning.

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Is it possible to sleep after a morning run?

The answer is simple, it’s not only possible, but also necessary, especially if you have a gym ! Sleep after a morning run and a good, hearty breakfast is a natural human need that is suppressed by most people due to a busy work schedule. Even overweight people who are pursuing the goal of losing weight, after a morning run, can, without fear of obesity, eat a hearty meal and go to bed, the accelerated metabolism running even in sleep will actively burn fat, and a portion of nutritious food will restore your strength, facilitate recovery and have a beneficial effect on strengthening muscles!

If you notice that after a morning jog want to sleep , and you still have to go to work or solve other everyday problems, try 5 minutes after waking up to drink a glass of kefir, or eat 100 grams of cottage cheese, and then go do cardio training. You also need to think about increasing the calorie content of breakfast , which allows for fast carbohydrates that provide a decent boost of energy.

It is important

Remember, for the rest of the day, you should forget about fast carbohydrates, and only by adhering to such a schedule, you will be able to get rid of drowsiness after running, without gaining, but also effectively losing excess weight!

Weekly program

Any cardio workout without weights only engages the muscles while doing it. Therefore, if time permits, you can run every day.

If muscle pain appears after training, then you need to give the body a break for at least 48 hours - this time is necessary for the muscle fibers to recover after receiving microtraumas.

Training plan for beginners to increase endurance for a week of running/walking in steps:

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Where to begin

For those who want to use evening running to strengthen the body, the following tips are suitable:

• Preparing to run before bed starts with the right mindset.
• You should choose a route and time for training. Difficult trails are not suitable for beginners; it is better to choose a quiet, beautiful place.
• Correctly selected music contributes to successful jogging.
• The main requirement for clothing and shoes for training is not beauty, but convenience.

You need to start with a warm-up. After prolonged sitting, muscles should be warmed up well to avoid injury. It is enough to do a few simple exercises: stretching, jumping, squats, arm swings.

It is very important to choose the right running pace

Overstraining the body by running is not advisable. For beginners, the best option is jogging. If shortness of breath, pain in the side, or thick saliva appears, it means that your running speed needs to be reduced, or just walk quickly.

Training frequency – 3-4 times a week for 30-45 minutes. It is very important not to indulge yourself on selected days. You shouldn’t expect to lose weight after evening jogging, and you shouldn’t increase the load for this purpose. This can lead to disruption of the body's rhythms.

Clothes for classes

First of all, you need to make sure that the clothes match the season, are comfortable to the body, and do not restrict movement. It is also better to choose models that hide figure flaws and emphasize advantages - then nothing will distract from your studies.

In summer, clothing made from dark natural fabrics or special synthetics for sports would be ideal. They will effectively absorb sweat, allow the skin to breathe fully, and, thanks to their elastic properties, adapt to movements.

In winter, it is better to give preference to clothes made of membrane. This is a lightweight frost-resistant material that will perfectly protect the body from hypothermia and excessive heat. It will not burden your jogging, which will allow you to conduct your workouts as efficiently as possible.

Special sports suits have better wear resistance and a long service life. The price of such products will be correspondingly higher.

Which sneakers to choose

Sneakers, like any other shoes, need to be chosen wisely. They must have a suitable last and soft insole. They should not be too tight or wide and weigh down your legs.

Shoes are selected according to the season. In summer these are lightweight models with breathable mesh, in winter they are insulated. Special running shoes have good shock absorption, which saves the knees and tendons from microtrauma while running on asphalt.

If you are not sure about your choice, you should contact a consultant who will help you choose the right model.