Beginning Jogger Considerations

Some experts advise that no one should start jogging for 10 km without prior any training. Training should be planned or scheduled prior to take up this distant or more. As our muscles need to develop to resist frequent stress that may have 4 to 5 times of our body load on our feet during jogging. This requires your body strength and endurance to withstand the load pounding on your body.

Strength can be developed through regular exercise and taking up proper nutrition. Some joggers go to Gym to build some muscles by taking up weight lifting exercise. However, when we are going to Gym for light weight lifting, please get advice from the expert too. Of cause other advantages of having strength training are reducing risk to injuries and could increase your speed too.

A proper training schedule has been suggested by some regular joggers with several months ahead of the actual marathon date. The training may start 2 to 3 months or even more prior to the big day. To do this, we need high commitment and discipline. Well ahead training accomplishment will normally give results with full satisfaction at the end of the day.

Other look out is your age - normally any long distant jogging or marathon will your age. Based on some marathon organizers, the youngest age limit is 18 years old or some even set it the lowest is 17 years. Reasons are not certain.

Well, that is all for today. To be continued in the next issue.

Anyone reads this blog please feel free to comment or share your experiences.

Thank you

Pre - Jogging Preparation - Why?

Any exercise should start with warming up activities. Especially when we are just whacked up from a night sleep and body rest. Our blood circulation is probably on steady flowing through out the body.

To avoid any potential injury during our jogging or after jogging, many experienced joggers advise to have a warming up first.

Warming up can be a very simple exercise and it depends on the individual. For regular joggers, it may take a few minutes to stretch out and feel warm very fast. Some individuals may take 2 to 3 minutes to stretch out and feel warm. At this stage, we can feel that our blood is pumped a little bit faster as well as our heart pumping rate may pick up a bit too.

Beside that, our muscle will tend to loose and relax instead of remain stiff. This will give us much easier to jog or run with less chances of getting any injury, such as muscle cramp or pain at joints, etc.

So, make sure that we follow expert advice and enjoy our jogging programme.

What are the good things out of Jogging

Here are some extracts from internet::


1. Healthy Heart (from familydoctor.org)

a. What's the best type of exercise for my heart?

Aerobic exercise causes you to breathe more deeply and makes your heart work harder to pump blood. Aerobic exercise also raises your heart rate (which also burns calories). Examples of aerobic exercise include walking, jogging, running, swimming and bicycling

b. How much exercise do I need?

In general, if you haven't been exercising, try to work up to 30 minutes, 4 to 6 times a week. Your doctor may make a different recommendation based on your health. If you can't carry on a conversation while you exercise, you may be overdoing it. It is best to alternate exercise days with rest days to prevent injuries


2. Jogging 'prolongs life'


Jogging is good for you
By BBC Health Correspondent Richard Hannaford

Scientists have come up with conclusive proof that jogging is good for you.
This research suggests that a regular moderate or even strenuous activity, such as jogging, is good for us.
Lead researcher Dr Peter Schnohr, of the Copenhagen City Heart Study, told BBC News Online: "Jogging has a positive effect on blood pressure, cholesterol, HDL-cholesterol, weight, diabetes, smoking, and other confounders, but we adjusted for these in the analysis.
"So there is further a residual effect of jogging."

End

M N Basar

Jogging for Health?

Regular jogging is another excercise to keep us happy and healthy. It provides and keeps our body system active for blood circulation. You can personally feel yourself, especially after you had jogged regularly (say 3 times a week for at least 20 mins.)



The proper jogging must have three stages;

1. Pre - jog, Basically is warming up
2. Jogging
3. Post- Jog, basically is cooling down

End.
M N Basar