The benefits of running for your figure and health, basic recommendations

Greetings, my dear readers! This article is more likely for the second category. Since in it we will consider such a topic as the benefits of jogging for women. Many ladies doubt the benefits of this activity. And they believe that something more intense is better for your figure and health. Choose a gym, aerobics, fitness for yourself. But they are not always right!

Rocking can harm your back and joints. Aerobics is not always good for the heart. Fitness exercise is also not a panacea for everyone. But jogging is almost a panacea!

The list of contraindications to it is minimal. And the benefits are enormous. Especially for women.

Further - about this, in as much detail as possible.

About jogging for women and everyone else

Jogging is an activity that is accessible to everyone, is extremely simple, and does not require special conditions or material costs. The only thing you will have to spend money on is quality running shoes. Well, and perhaps a sports bra. So what are the benefits of this activity?

The benefits of jogging for women are enormous, and here's the evidence:

it is indispensable for losing weight - in just 1 kilometer you will lose an average of 70 calories, this will help you lose weight and make your figure more toned;
in the process, blood circulation in the pelvis is activated, this is the prevention of genitourinary disorders and infertility, helps to get pregnant;
ladies after 40 years literally rejuvenate their bodies with this physical activity and delay the onset of menopause;
ladies over 50 ease the symptoms of menopause, remain physically fit and active;
light running is an excellent prevention of varicose veins, strengthens the muscles of the thighs and legs in general, and makes blood vessels stronger;
in the process of running, many different muscles are trained, and the entire musculoskeletal system is strengthened;
exercising in the morning is especially useful - you breathe intensively in clean air, your lungs work intensively, and the level of oxygen in your blood increases;
due to intensive breathing, all cells of the body are actively supplied with useful substances;
systematic exercises activate metabolism, speed up intestinal function, and reduce the level of bad cholesterol;
in the process, a lot of sweat is released, due to this, toxins are removed from the body, it is cleansed;
By running regularly, you can tighten the muscles of your buttocks and thighs, and also get rid of the hated cellulite;
Evening running will help relieve stress, get rid of the tension that has accumulated during the day, and take your mind off the hustle and bustle and problems;
and such training also speeds up the heartbeat, thus training the heart;
it has been clinically proven that they have a positive effect on the functioning of the liver and kidneys, and activate blood circulation;
when running, women feel happier, because the body produces endorphins and endocannabinoids, internal drugs that lift their spirits and make them happier;
jogging strengthens your will and character, making you more confident;
modern scientists have proven that slow running slows down aging at the molecular level - isn’t this the best news for all women?!

Proper training is a surefire way to lose weight quickly.

Running training should be carried out according to an individual program, because we all have our own health and strength characteristics. Create a feasible training method for yourself, it would be good if a competent and professional trainer did it for you.

First, you should warm up your muscles properly and do a warm-up phase. Warm-up should be done before the race, and after the run it is better to stretch. You should start with 10 minute jogs without speeding up. Gradually bringing them up to 20 minutes or more.
While running, if possible, alternate loads by changing from fast, intense running to slower running, and vice versa. This method works best for weight loss results.
Remember that morning runs make you wake up and get excited for the whole next day, and evening runs should not be exhausting, but calm and measured.
You should monitor your water balance and drink a glass of water before starting your run.
Create a meal plan with the right amount of calories and stick to it, then you will see the effect of your slimness and fit figure.

When it is not possible to run outside, you can do it at home on the spot. Running in place also contributes to good results. But, as a rule, the load from such training is much less. You should alternate running in place with physical exercises and breathing. Exercising at home on a training treadmill is an excellent way to lose weight and, as a result, slim your figure. Here you can use different modes and increase the load.

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But running is movements of the same muscles, the monotony of these movements develops the gluteal, calf and other muscles, and if you run often and constantly, you can train your legs to an athletic state. To prevent this from happening, it is necessary to include a variety of exercises, for example yoga.

Precautionary measures

Attention, important warning! Running, even very light jogging, is prohibited if you have varicose veins. Even if it is at the very beginning stage. This activity can worsen the symptoms of this disease and cause serious damage to the veins.

Be careful if you have heart or eye problems, diabetes, hypertension, or joint problems. And don't start running until you've consulted with your doctor. It is he who should determine whether you can do slow running or not.

What happens to the body when running? The benefits of running for your figure

Within a few weeks after the start of regular training, the body’s cardiovascular, hormonal and endocrine systems are rebuilt. The reason for the changes lies in the so-called “flight phase” , which is absent in everyday movements. The moment a runner lifts off the ground and overcomes the gravity of the earth, literally all the capillaries in his body begin to work. And you don’t need to be a genius of physics or mathematics to understand that even in a light jog there are thousands of such moments.

The main load when running falls on the muscles of the thigh and lower leg . Additionally, the anterior abdominal wall and shoulder girdle . Purely theoretically, you can load the same muscles by walking and gymnastic exercises. But with other training, it is difficult to create conditions for the simultaneous development and complex coordination of all body systems. It is no coincidence that running is called one of the fastest ways to acquire muscle tone.

Which muscles will be worked to a greater extent and which to a lesser extent depends on the technique of movement and the type of training. Sprint (speed) distances develop the upper body well. Long distance races and marathons put more strain on the legs and leave the runner's upper body lean and lean.

When running “on your toes,” a clear calf relief is formed. Sometimes this technique is unfairly considered incorrect, but in fact it reduces the risk of injury and impact load on the joints. When moving with support on the heel, the contour of the lower leg, on the contrary, turns out to be more “smoothed out”.

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:

How does running affect your figure?

By running you can tone your figure and muscles. How exactly does running affect the body?

Your gluteal and thigh muscles lose weight.
The abdominal muscles are pumped up, therefore, the waist becomes slimmer and acquires clear outlines. The muscles of the arms, shoulders and back are strengthened and become beautifully shaped, without excess fat layers.
Cellulite disappears as if it never existed.
Subcutaneous fat is “burned” and the whole body is “dried”, without strength training.
The figure becomes toned and the complexion becomes healthy.
You are always in a good mood, which is also important for your appearance.

But, take note of some points that are important to start training.

Choosing the right running shoes is the main condition. Your legs should not feel uncomfortable, because the main pressure and load will fall on them. The success of your training depends on the right shoes. Buy it only in specialized sports centers, and don’t skimp.
Increase the loads gradually. It is better to run every other day first to allow the body to get used to the unexpected load. Start with walking, then move on to jogging and only then increase the intensity. Remember that fat burning will begin only after 30 minutes of continuous running. Therefore, increase the time of your training run to 40 minutes.
Run in parks, away from highways and roads. This will help you doubly. In addition to a slender body, your lungs will be enriched with oxygen , your eyes will enjoy the aesthetics of nature, and it will be much more pleasant for your legs to run on the path than on the asphalt.

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Life story

One of my friends, Elena, could not lose weight. She had many attempts, and all were unsuccessful. She used the gym, diets, even aerobics as a weapon against her own fat. After the gym my muscles hurt a lot. Elena quickly fell out of diets.

She was out of breath during aerobics. She hasn't liked running since childhood. But I decided to try it, literally in desperation.

However, she did not understand the differences between regular running and jogging.

And it was he who literally turned out to be a salvation for the figure! Elena ran in the evenings, after work.

After a short time (several runs), miraculous changes began to occur in her body. In the evenings, the hunger stopped attacking her and she quickly became satisfied with simple food. As a result, this helped her give up late dinner. The results of this approach were noticeable within two weeks. And he inspired Elena to run further! Now she is a fairly slim woman and a fan of jogging and jogging.

Running for weight loss

It’s no secret that running workouts help burn extra calories, thereby losing weight. But to significantly correct your figure, you need to train regularly and conscientiously.

Running is a universal aerobic exercise that forces all muscle groups to work. This maximizes calorie burning. Many people are interested in the question: “Is there a simple running technique for losing weight?” Here the answer is clear: there is no lazy way to lose weight; you will have to work hard on yourself. You can effectively lose weight only if you combine a healthy lifestyle, exercise, running and a healthy diet. To maintain a good figure, you need to run at least three times a week.

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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Tell us in the comments, do you run? What activity is the most useful and favorite for you? Share your experience. And also this article - with friends, on social networks. See you again!

How to start

On the first day, jog for no more than 10 minutes. The next day you will be able to assess your current physical condition.

Be sure to do stretching exercises before and after jogging to relax your muscles.

Always start your workout with a 5-minute warm-up. It may include brisk walking, marching in place, or climbing stairs.

Try to determine the duration of the initial workout, focusing on your own physical fitness: from 10 to 30 minutes.

Once you pass the 30-minute brisk walk, increase your pace and start jogging.

Give yourself time to calm your heart rate and rest after each set, and gently stretch your leg muscles.

For beginners, it is better to do jogging twice a week. Gradually, the body adapts to constant training and exercise will begin to bring pleasure.

It is more important to exercise twice a week, but regularly, than to run several times every seven days and then rest for a month.

A healthy body means a great mood!

Intense physical activity also contributes to the release of a special hormone in a person - endorphin. It is responsible for the state of happiness and satisfaction in people. Fast sprinting has a great impact on the endocrine system. After such jerks, a huge amount of steroid hormones are released into the blood, which gives the athlete incomparable sensations and emotions.

However, even if you avoid excessive stress and run for fun, you can get great satisfaction and joy from the process. The main thing is that classes are not a burden.

Run, honey, run... to the shops!

In order for the benefits of running for a woman’s body to be maximum, she needs to feel the most charming and beautiful during exercise. Of course, even sports shoes and clothes should be liked by their owner, but it is very important to understand that for intense physical activity, a sports suit and sneakers need to be selected not only taking into account their beauty, but also taking into account their comfort and hygroscopicity.

There is a common belief that tops, T-shirts and jogging pants should be cotton. Professional athletes refute this point of view. You need to purchase special running clothing, made from synthetic fabrics designed in such a way that they perfectly remove fluid from the surface of the skin, which prevents overheating and hypothermia of the body.

Even more important is the choice of outerwear that a girl will wear for winter running. The benefits for a woman from exercise will then be visible and tangible when they are continuous. To ensure your comfort in the autumn-winter season, you need to purchase a special ski jacket. They are sewn from lightweight windbreaker fabric, which is treated with water-repellent and airtight substances. It is noteworthy that the back of such specialized jackets is made of breathable material, thus protecting the athlete from overheating and lack of oxygen.

Aesthetics of the process

How we present ourselves while running and how we actually look are very different things. Watching the video comes as a shock. Well, this person who can barely move her legs (by the way, it was the finishing acceleration!) with strangely moving arms and an aristocratically placed little finger for some reason can be me, but I run beautifully and technically