Jogging is a great way to fitness.
Everyone say that it is the effective exercise and the easiest.If we need good look and nice structure and want to lose that extra weight, recover the line but, above all, be in shape and feel good, we assure you that the best exercise that exists is jogging & walking. Natural motility for our body so that not only can we lose weight but avoid many problems that produce other types of high-impact exercises, such as walking , which can end up damaging the knees.
It just starts steps by steps. At first you will need a little discipline and willpower to dedicate to this plan of walking an hour a day. You can start it with 30 minutes-half an hour , to gradually increase the time to one hour.
Adopt it's as a routine. It is important to do this exercise daily so that your body gradually strengthens the muscles used to walk. Include this activity in your daily routine from now.
Preparation and recovery:
You should do some stretching exercises before and after jogging this way you will avoid injuries.
Walk at the right pace:
The walking pace of each of us depends on many things: age, level, fitness, gender and even height and weight contribute to the speed with which we should walk. Start walking naturally, neither too fast nor too slow, and progresses so that you get to walk at a good velocity, but not run. Thus for a minimum times of half an hour and a maximum of one hour each day. Walking at a good pace helps to exercise our muscles and gives a comfortable body.
BENEFITS OF WALKING
* Helps to keep weight in range.
Walking daily allows to achieve a perfect weight by reducing belly fat in overweight and obesity.
Walking 30 minutes a day is about 1000 calories a week. If you want to lose fat, you will have to increase it to 40-45 minutes in a row, since the deposited fit stock 20-25 minutes after starting a physical achievement.
Walking also increases muscle mass. The more muscle mass we have, the faster the metabolism, the more calories we will burn, even in times of rest.
* Legs, buttocks, arms and abs.
A good walk can help strengthen and shape our legs. Pay attention to your posture as we walk. If we contract our buttocks and abdomen while walking, in addition to protecting our back and knees, we will tone our abs and gradually reduce waistline.
The arms have a lot of influence on walking speed. To get the most out of it we should keep them at a high level, bending at the elbow and moving them back and forth when walking. Moving them faster allows to speed up the pace. It tones the arms, legs, shoulders and back side.
=> Freshness the heart and helps keep blood pressure under control.
It is proven that walking helps the cardiovascular system to activate and strengthen. Physical activity increases the energy for work and pumping capacity of the heart, the arteries become more able to dilate, increasing overall metabolism of blood that can reach the muscles and other areas of our body.
Walking at a medium velocity for 30 minutes can help prevent and control high blood pressure, reducing the risk of cardiovascular accidents by as much as 27 percent.
* Helps regulate blood cholesterol levels. Physical activity has beneficial effects on cholesterol. Reduces levels of bad cholesterol for the body (LDL) and raise levels of good cholesterol (HDL).
* Helps prevent osteoporosis. Very important effect for women. It contributes in three ways: On the one hand, by encouraging the increase of levels of vitamin D in the body. Walking in the light of day increases the body's vitamin D levels - a nutrient difficult to obtain from food, but which can be synthesized through exposure to sunlight. Its (Vit-D) plays a very important role in many aspects, from the health of the bones to the health of the immune system. While it is true that protecting yourself from the sun's rays is important, experts agree that exposing the skin to the sun, often but not burning, will help produce enough Vit-D. And secondly, by stimulating and strengthening bones. To some extent, walking counts as a loading activity (the weight itself), increasing bone density.
* Helps regulate blood glucose, even in type 2 diabetes. Walking daily also helps prevent the boorishness of diabetes, especially in obese or family members of diabetes, and is an important element in the treatment of diabetic patients by improving the insulin response, hormone that controls metabolism and the level of diabetes. Blood sugar.
* Improve the functional capacity of the organism. Walking is a wonderful natural exercise that helps us increase resistance to efforts, to get tired less and later.
* Increases well-being levels. Taking a good walk is one of the best natural means we have to relax and relieve tension. The ability of moderate intensity exercise (brisk walking, for example) performed on a regular basis to improve our mood is a reality that regular moderate-intensity exercise reduces stress and uneasiness. This has even been as effective in cases of mild to moderate depression as antidepressants and endorphins that releases the bloodstream. Doing some good habit and going out for a walk every day is the cheapest and most effective exercise to start losing weight and get in shape
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