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Jogging — Benefits for the Health
What is jogging
Originally jogging meant slowly or relaxed running some distance. Nowadays jogging has a more extended meaning that this article is based upon: Jogging is running to improve health and condition and for leisure at variable speeds. While running as a competitive game is not called jogging.
Good effects from jogging on the health condition
Jogging done on a regular basis have a good effect on the general health, provided it is not over-done. The effects are jogging makes the heart stronger. It increases the capability of the blood circulation and the respiratory (呼吸) system. It speeds up the digestive system and helps you get rid of digestive trouble. It counteracts depression. It increases the capability to work and lead an active life. Jogging makes you burn fat and can thereby help against overweight. You can consume 100-200 extra calories in a half-an-hour session. In order to loose weight effectively, the jogging sessions must be at least half an hour and be repeated fairly often. The extra burning of fat continues some time after the session is over.
If you suffer from poor appetite and too low weight, short jogging sessions will improve your appetite, and in this case it can help you to gain weight. Jogging will strengthen the muscles of the legs, hips and back. However, you will not get very big muscles from jogging. Futhermore, jogging makes you sleep better.
The pleasure from jogging
Jogging gives you physical and mental joy, provided you do not exhaust yourself. When jogging is done correctly, you will actually feel less tired when you have finished a tour than before you began. You get nice feelings — in your muscles during the jogging and afterwards. You will hear the wind blowing in the trees and the leaves rustling in the wind. You will hear the birds singing, the music of running water in the streams, or the sound of waves dashing towards the seashore. During the jogging you will also get a happy mental feeling.
After the jogging session, the stress in your mind and body is blown away. You feel calm, but usually not tired or exhausted. On the contrary, you feel more alert. When the night falls, you get a good and pleasant sleep.
Body and foot clothing
The type of clothes you wear must be suited to the weather conditions. In warm weather, shorts and a T-shirt is enough. In colder weather you must add more layers of clothes. In either case, the requirements for the clothes are: You should use light and soft clothes without any sharp sutures (缝合) or hard folds or massive folds. They should sit fairly close to your body, but not so close that you feel squeezed, trapped, or your movements are hindered. The clothes should give good ventilation (通风) for moisture (湿气) and sweat through the fabric, and the fabric should give good support against cold weather. The fabric should ideally hold water out from the outside, but this requirement is difficult to achieve together with the requirement of good ventilation.
You should use fairly soft shoes, but with a good shape fitting to the anatomical (解剖的) shape of your feet. The soles should easily bend during the normal movements of your feet, but be rigid against unnatural movements, and support well against the ground. The underside of the soles should give friction against any type of grounds, so that you do not slide during jogging. The soles should help to distribute the weight of your body over a greater area of your foot, and not directed towards one single point that then have to carry your whole weight. The soles should buffer (缓冲) well against each impact from the ground and absorb the impacts well. The impacts not absorbed should also be distributed over a greater area of your foot, and not get directed towards narrow points.
In order to distribute body weight and impacts optimally (最佳地), modern running shoes have softer inside areas, or even liquid inside pads that absorb and distribute the weight and impact.
How to perform a jogging session — general principles
You should move slowly with little effort the first few hundred meters to warm up your muscles. Then you gradually increase your muscular work and speed. When you have done half the route, you can increase the efforts using most of your capability. This will result in a speedy spurt (冲刺) if the steepness of the path is not increasing. Increasing your effort when the steepness also increases, will usually allow you to hold the same speed. If the route is long enough, you can take two or three spurts using nearly full capacity. The last hundred meters you gradually decrease your efforts again, so that your speed slows down.
Jogging can be practiced in a gym studio at a treadmill (跑步机), and on modern treadmills. You can even pregram the length of the session and the speed variations of the session. Jogging on a treadmill can be a good way of practicing in the winter and in dense cities, but when the opportunity is there to take a jogging tour in the nature, this is far to prefer.