Walking and Jogging

If you are overweight or have not played sports for more than two months, should start from nothing (as if it began). I suggest you start walking. A treadmill can help this. If you do not have any extra weight and has been inactive less than two months can combine walking and jogging. We will provide guidance for both cases:

1. Walking
A regular exercise (4-5 times per week) with tours of one hour (1 hour or 1 1 / 2 hours) at a rate of about 6-7 km / hour and an inclination of 0.5 -2.5 ° during a period of 4-6 weeks will be highly beneficial.

When walking the waist and hip muscles are stretched and rotated, just as they do the muscles of the arms and legs making up their movements.

The back is the base structure and therefore their muscles work hard to keep it down and create a balanced movement. All these features create a combined exercise (walking) to strengthen and stabilize your entire body.

2. Walking and jogging
If you are not overweight and has taken a long break, but less than months, I would advise something combine walking and jogging (jogging). For example: 30 minutes walk + 30 minutes of jogging.

Jogging also should be done gently at first, otherwise the injury will sooner or later.

You should also take some additional precautions:
* Try to duck your body slightly forward to help the muscles of your legs. Paste hops can cause injuries to their twins.
* You have to wear a proper sports shoes support and cushion the foot properly.
* Perform stretching before and after training is vital.

Remarks and precautions:
If your goal is to lose fat, your heart rate during any given year should not exceed 60% of your maximum (approximately 220 minus your age). For example, a man in his 40s should train approximately 110-115 beats per minute (60% of [220 minus 40]). Each of us has a constitution and different capacity, but may be indicated as half.

To strengthen your cardiovascular system the pulse rate during any given year should be around 80-85% of maximum. It is advisable to begin and end gradually cardiovascular exercises. Your heart will thank you. Be careful not to exceed 95% of your maximum pulse rate, as it could be at risk. This should be left for those who train regularly and are in very good shape.

Stretching is crucial, the older you get, the more tense the muscles. The important thing is to be humble enough to admit that you do not have 20 years and start taking care of your body through stretching. Not only should stretch before and after the ejerciios, but also spend one or two days a week in full body stretching.

With this type of discipline will:
* Greater stability and physical strength,
* Protection against injury, flatulence and fatigue
* Preparing your body for future workouts.

The treadmills can help you strengthen your cardiovascular system.

Possibility Related Posts:

  • Hormonal Disorders in Women
    polycystic ovary Have you ever heard of polycystic ovaries? Well, the polycystic ovary is a disease in the ovaries that affects the possibility of be...
  • Tools to Combat Obesity and Overweight
    The new aesthetic treatments seek merger between outer beauty and inner health, betting on the well-being and improved quality of life. As you know, p...
  • Eat Every Three Hours Helps to Combat Excess Weight
    Nutritionists experts of the Spanish Society of Community Pharmacy argue that eating every three hours can help reduce overweight, and that, after thi...
  • Jogging in the right way
    You change your thinking about walking jogging routine? For if you should! It is a great way to burn more calories and add cardio benefits at once. B...