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?!
The benefits of running for weight loss
Running is a high-cost activity for your body, which allows you to create a calorie deficit, which is a necessary condition for losing weight. It is also useful for reducing hunger and speeding up metabolism. While running:
- the load on the muscles is distributed evenly, which makes it possible to tighten the entire body
- fats are burned
- cleansing of toxins occurs
- endurance increases
- the hormone endorphin is released, which provides a positive mood
In just three months of training, you can notice tangible changes. Extra pounds will begin to dissolve, muscle tone will increase, shortness of breath will disappear, and the skin will become more elastic.
At the same time, running for weight loss should be accompanied by proper nutrition. Therefore, together with training, it is advisable to overcome the craving for carbohydrate and fatty foods; this is the only way to start the “mechanism” of losing extra pounds.
If you want to start running, it's best to do it according to a pre-prepared plan. We have one! Just look at the day of the week and do the amount of training our trainers suggest. Enter your email to which we will send the plan absolutely free!
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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.
Health
There is no organ whose activity does not improve running.
The exception is serious pathologies, which 0.5% of those reading this article now have. That is, if a person has stage 4 cancer or a pre-infarction condition, then running is contraindicated for him. In other cases, regular jogging will only help improve your health.
Running is a way to improve:
- The work of the lymphatic system . Due to disruptions in the flow of lymph, we get acne, severe physical and mental conditions;
- Cardiovascular system . Regular jogging will extend your life by 10-15 years and significantly improve its quality;
- Immune system . Running strengthens the immune system. You will get sick less often, visit doctors less often and spend less money on medications;
- Musculoskeletal system . Coordination of movements in space will increase, manifestations of VSD and other diseases associated with a sedentary lifestyle will go away;
- All body systems . From brain function to intimate muscle tone. Running prevents the development of dementia and age-related female diseases.
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:
Running for weight loss in winter
In winter, an alternative can be running on a treadmill in the gym or outside. Do not go out into the street to run if the road where you are going to run is not cleared. You can run in the snow, but keep in mind that this is a high-risk area for injury. At the same time, winter running is much more effective than summer running - fresh air and cold help speed up metabolism, which leads to intense calorie burning.
You can lose weight by running without leaving your home. And we're not talking about the treadmill. One type of running in limited conditions can be running on the spot at home. Be sure to ensure there is enough oxygen in the room by opening the windows first, unless it is very cold outside. When running in place, naturally, some of the muscles that are used during natural running do not work. But, nevertheless, this may be a solution if it is raining outside or there is no way to get to the hall on the path.
In an effort to lose weight, there is no need to stimulate excessive sweating by wearing excess clothing. This can lead to heat stroke and dehydration.
Running for weight loss can bring both benefits and troubles. To find out exactly how to make running not only safe but also useful for yourself, click on the picture.
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.
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!
Running will replace pills for women
Don't give up morning and evening jogging. This applies not only to summer, warm days. This sport is also useful in winter. It has several sufficient daily loads that are very beneficial for a woman’s health. This is the most useful sport. Let's take a closer look at the benefits of running for women.
At a time when the legs are actively moving, blood flows faster to the heart, which, under pressure, begins to pump it back. As a result, the heart muscles often contract and unclench, and this helps to strengthen them.
Athletes or just women who love to run can rest assured about their cardiovascular work. She will always be in excellent condition.
Nervousness is bad for the health of the fair sex. Stress and nervous breakdowns do not bring any benefit, only harm. Running reduces these troubles to zero. The fact is that running movements have a wonderful effect on the nervous system.
Alternating movements of the arms and legs can calm the body's temper and nervous state. The main factor when playing this sport is the production of serotonin, which is responsible for preventing the body from becoming depressed.
No to terrible diseases!
Scientists and doctors have long proven the fact that jogging prevents the occurrence of cancer of the lungs, breast, and female organs. The thing is that such an activity activates most of the muscles: thighs, legs, shoulders, arms, stomach and internal organs, including female ones.
With regular running, not only the muscles involved in work are strengthened, but also the inner walls of the colon and uterus. Active women are protected from cancer of these organs. And avid athletes significantly reduce the risk of breast cancer.
If we talk about the complex effects of jogging on the body, then they have a sufficient number of positive effects on the human body. These include: elasticity of blood vessels, strengthening of the heart muscles, saturation of tissues with oxygen, cleansing of the bronchi, release of waste and toxins, strengthening the immune system, increasing lung capacity, normalizing the nervous system.
In turn, such positive factors that arise after a comprehensive jogging session help prevent the occurrence of stroke, heart attack, arthrosis and atherosclerosis. This is very important, because such sport increases life expectancy. It’s not for nothing that many countries organize numerous races for people of all ages.
Jogging is chosen by those women who want to change something in their life, health or figure. We hope our article has provided enough benefits that this sport brings. We wish all women to achieve their goal, to gain good health, elastic muscles, an attractive figure and a natural appearance of the skin. Perseverance and perseverance can work wonders.
