Beautiful Women Jogging for Health!

Jogging is not just a fun way to exercise but, when done properly, it can also improve health.

Jogging is a type of ‘aerobic exercise’. This means that it forces the body to process more than the usual amount of oxygen. Since the muscles use oxygen when they are exercised, the store is quickly used up when they are worked hard. To replace the lost oxygen, your heartbeat and breathing are speeded up. More than the usual volume of blood is sent to the heart which, in turn, has to work harder to pump. The effect is to improve the working of the cardio–respiratory system, strengthening the heart and improving the circulation. 

Additionally, jogging also tones up the muscles, especially flabby legs and buttocks. It aids weight loss if you are on a diet, and helps maintain that loss once you are down to your target. Finally, it can be combined with routine keep fit exercises, so that you tone up muscles not utilized by running.  

Jogging guidelines

Jogging does not necessitate an expensive outlay on clothing and equipment. All you will need is a pair of thickly cushioned running shoes, with a rubber insole and good arch support. It should be broken in, and possibly a size too big as this will allow your feet to swell slightly and breath adequately. 

Cotton socks are preferable to nylon as they help soak up the sweat. Running clothes should be loose fitting and lightweight. A tracksuit is comfortable and looks nice, but shorts and a T-shirt will do, and in any case cost less. 

The golden rule of jogging is not to overdo it – both at the beginning, when over-enthusiasm may quickly lead to boredom or loss of interest, and when you are building up to your target. 

If you haven’t exercised strenuously or indeed at all for a long period, it is worthwhile spending a few days doing warm-up exercises, such as running on the spot, before you set out on your first jog. This way you can build up stamina, avoid leg stiffness and prevent painful ‘shin splints’ (pain and tenderness in the lower muscles and tendons between the leg bones.). 

A sensible way to start jogging is by combining walking with jogging. For instance you can walk for five minutes, jog for 15 seconds, repeating this for 20 minutes. Build up slowly by cutting down on walking and increasing jogging to 30 seconds, then one minute and so on until, over a period of weeks, you are jogging the whole time. 

Once you have completed a build-up programme, you can start jogging properly and begin to think in terms of setting targets. Do not be unrealistic and try to push yourself too much. 

When you jog, keep your pace even and concentrate on developing an easy rhythm. Jogging is not racing – it should be done at a measured pace. If possible, you should jog on a soft surface like clay or grass, rather than cement, which can cause injury. Many inexperienced joggers develop blisters, a swollen Achilles tendon or a cartilage inflammation (called runner’s knee.) If this happens, you should stop jogging for a few days and if necessary, see you doctor. There is no sense jogging while you are in pain and perhaps causing yourself further injury. 

Moreover, if you find that your heart starts pounding or that you repeatedly get a muscle cramp, you should stop jogging immediately and rest. 

After you finish jogging, you should cool off by either walking or doing light exercise such as touching your toes, and this way you can avoid dizziness that can result from the sudden withdrawal of oxygen caused by flopping down immediately. 

A word of caution: in spite of the scare stories, there is no risk to jogging providing you begin gently and increase the exercise gradually. However if you have a history of heart of breathing problems, back trouble or muscular disorders, you should first consult your doctor before starting to jog.

Getting Quick Energy

The combination of food eating habits, regular exercise, and self-motivation is the best way to generate quick energy whenever you need it.  

There are moments when all of us feel the need for energy. Unfortunately, there are no magic potions available though there are some high-energy foods (like chocolates of crisps) and stimulants (like tea or coffee) that can give you a temporary lift. But getting quick energy depends on maintaining how to summon up the energy stored inside it. 

Good Eating habits 

Though most of us eat more than enough for our energy needs, we do not always eat in the most efficient way for generating energy. Irregular of unbalanced eating patterns make it hard to tap our energy resources when we need them. 

You should therefore try to eat three meals daily of roughly equal energy value, avoiding hard-to digest, rich, stodgy or fried foods. Some people prefer a bigger breakfast, others eat four or five small meals, with their content healthy and nutritious; you should be constantly supplied with energy. 

If your energy does flag, make yourself a high-protein drink from tomato juice, fruit juice or buttermilk by adding wheat germ or Brewer’s yeast, both high in energy-giving vitamin B. Natural yoghurt and non-fat dried milk are also good energy boosters, either on their own or mixed with fresh fruit, juices, and wheat germ or Brewer’s yeast.

 

Regular Physical Exercise

 Keeping your body in peak physical condition makes energy self-generating. A good keep-fit routine in the morning –even if it means 10 minutes of simple exercise like touching your toes and running on the spot – will limber you up and get your circulation going.

In the evening, after work, you should try harder exercises such as jogging of swimming. Doing these on a regular basis will bring your body into better condition and increase your ability to generate quick energy.  

If, during the day, your energy level falls, you can make it rise again in a number of ways, take a brisk walk or do some keep fit exercises during your lunch hour. 

Self-motivation

Energy has a psychological as well as physical aspect. If you feel enough motivation to do something, you can generally do it if you summon up the necessary energy.  Therefore, when you have a task that requires a rapid release of energy, or when you feel yourself going limp, take a few moments to think about what must be done. Try to motivate yourself by reflecting on the tasks of importance, or thinking about how good you will feel about achieving your goal. Then get up …..and get on with it!

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