Good Lifestyle

Jogging - or running at a moderate pace - is a great way to Build your fitness And endurance without exerting unnecessary pressure on your body. In recent years, jogging has evolved - just as we understand its mechanisms and advantages. In fact, experts say that there are several "new rules" for jogging, which can change your way of doing exercise. Read more to learn the eight new surprising advice for jogging, according to Top Fitness Experts.

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If you always opt for jogging in a state of equilibrium, you will see serious advantages by adding training at the interval in your routine, says Josh York , founder and CEO of Gymguyz .

"The definition of intervals during jogging offers several advantages to improve your overall training," said York, noting that there are three key advantages: better heart health, faster caloric burn and increased endurance.

"First, this helps improve the cardiovascular form by alternating between periods of higher intensity sprints and recovery jogs, contesting and effectively reinforcing the heart and the lungs," he explains. "Secondly, the intervals can increase calories burning and fat loss, as the increased intensity during sprints increases metabolism and highly raised it during recovery periods."

"Finally, the incorporation of intervals adds variety to your jogging routine, which makes it more attractive and pleasant, while preventing the set and promoting continuous progress in your fitness course," adds the expert Fitness.

Jogging is a great way to improve your cardiovascular health and endurance, but experts say that strength training And cross -training is just as important to build a fitness foundation and improve your jog.

"Incorporating strength training exercises into your routine is essential to improve muscle strength, improve the effectiveness of the race and prevent current injuries," said Elizabeth Keller , CNS, ACSM-PT, a certified personal trainer with Holistic nutritional therapy by well-child .

"Focus on exercises that target key muscle groups such as heart, glutes, hips and legs to improve your running shape, increase outing power and improve overall performance," she suggests.

As for the cross training, Keller recommends the bicycle and swimming in particular. She says these activities can improve your overall physical form, prevent overuse injury and improve your jogging performance.

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Experts claim that jogging between rest days can actually put you in the Sweet Spot for optimal cardiovascular advantages.

In fact, a 2015 study published in the Journal of the American College of Cardiology found that jogging at a slow or moderate pace of two to three times a week (for a total of 60 to 145 minutes per week) was considered ideal. Even jogging for one hour per week has been associated with a significantly lower mortality rate, compared to sedentary non-couriers and those which operated more vigorously or more often.

You will also notice the advantages of rest in your race itself. "Everyone is unique, and push beyond your limits without adequate rest can lead to injury and professional exhaustion," explains Keller. "Pay attention to the signals of your body, including signs of fatigue, pain or discomfort."

Sandra Gail Fryna , founder of Hudson First Physiotherapy and Sports , should engage in rest days is one of the new important jogging rules. "Massages, cold dives or rest will be beneficial to you and will improve your jogging."

Flexibility training has become a critical tool for joggers, offering multiple advantages, including injury prevention and performance improvement, explains Keller.

She says that regular stretching Can give you an improved amplitude of motion, an improved race saving (which means reduced energy flow by stride), improved muscular activation and a lowered risk of muscle imbalances, sealing and overculy -felt overcide injuries runners. AE0FCC31AE342FD3A1346EBB1F342FCB

"Flexibility training helps recovery after the race by promoting blood circulation, muscle relaxation and the elimination of metabolic waste," continues Keller. "This minimizes muscle pain, accelerates the recovery process and prepares your body for subsequent training sessions."

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York says that competition against yourself to respect new steps can also help improve your jogging experience. "By transforming your jogging into a self-improvement trip, you will find the motivation to push you regularly," he said.

Frayna recommends using a fitness tracker to monitor your heart rate, your speed and your distance covered. With the help of this data and comments, you can remain more motivated to achieve your specific jogging goals.

High performance running shoes For clothing without chafing and that range from humidity, the right racing equipment can help pass your training to the next level. However, York says that there is also an important psychological component to invest in good jogging.

"Confidence is essential, and carefully selected jogging can do wonders about your self-image and your state of mind," he said Better life . "By carrying an outfit that makes you feel empowered and motivated, you will be more inclined to push you more and take up the challenges of your race."

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As the Cleveland Clinic explains, Heart frequency zones are a percentage of your maximum heart rate or heartbeat per minute. In which area you are in work can determine your level of endurance.

"While you are increasing your pace, your rate and your workload, you are increasing requests from your heart," said health authority.

Tom eske , founder of Revisited gym garage , says that "knowing your areas" is recently emerged as a new trend in jogging.

"The formation of zone two has received a lot of attention and praise - and for reason! It combines both cardiovascular and metabolic advantages at a rate that does not seem too demanding or inaccessible for the vast majority of joggers", he explains. "That being said, joggers should develop an idea of what other heart rate areas feel for them in order to draw the greatest advantages of their training sessions."

Nicole Desena , seven times Marathonian, RCA racing coach , and the personal coach certified NASM, says that being aware of the areas can be particularly beneficial for more recent people in jogging.

"Working to maintain a low heart rate or a" rhythm of conversation "during the race can be a great way to work more frequently and work our aerobic zone, creating a large basic line for speed work or training from a distance. Focus on your heartbeat per minute (BPM) against rhythm for a few races and see where it takes you, "she recommends.

Finally, you don't necessarily need to take the pace to make your training more difficult or effective, explains Eskey.

"For those who devote themselves to maintaining a speed of" jogging ", but who want to make their training more difficult, put on a weighted vest or run in a hilly area should be welcome" rules ". Adding intensity via these methods can lead to cardiovascular and resistance gains while building bone density, "he said Better life.