jogging for beginners
Jogging for Beginners
As easy as 'jogging' may sound, there are certain techniques and ways of getting started. In this Buzzle article, we present to you the tips and an entire schedule on warming up to the jogging process.
Whenever you consider losing weight, the first suggestion that is given to you is to pursue jogging. It indeed is one of the best ways to lose weight, burn calories, and to build up stamina and resistance. However, jogging has its own techniques, and should be done in the right manner, if you wish to achieve the aforementioned goals. Also, if you are used to walking and not jogging and running, getting started right to avoid injury is essential. As such, we bring to you some effective beginning tips on jogging, that will enable you to get initiated in the routine in the right manner.
Important Tips for Beginners
Before you get started, there are certain things to keep in mind. If you have any injuries of the ankle, knee, or back, or are prone to these, ensure that you get the appropriate clearance from your doctor to start a jogging program. Investing in a good pair of running shoes, that will take care of your feet, ensure the right posture, and provide the maximum benefit while performing the exercise, is necessary. Usually sports shops have experts, who can advise you on the right pair of shoes. Remember, not to begin jogging immediately, as it may affect your body adversely. You must perform some warm-up exercises before you jog. The best way to do so, is to do brisk walking for about five minutes and then breaking into a slow jog. Do not stretch before you warm up, as it can cause injuries to the body. While jogging, you must ensure that you breathe right. A lot of people tend to hold their breath while jogging, which causes them to go out of it too soon, and break the pace of the routine.
You may want to jog outdoors, or on the treadmill. Jogging outside is slightly more tedious (but effective too) than jogging on a treadmill, so you will have to decide where you would like to get started. If you are confused, consult a fitness expert, who will help you make the right choice. With these tips in mind, here is the entire program that you should follow.
Sample Schedule for Beginners
The schedule given below is one for a span of ten weeks, where you are to jog thrice a week, preferably on alternate days. Let's consider these to be Tuesday (Day 1), Thursday (Day 2), and Saturday (Day 3). The exact routine to be followed on these days has been described in this schedule, along with the objective of each routine, with every passing week.
Just like you warm up before each jogging routine, ensure that you cool down after one. Slow down to a walk for a few minutes after the routine, and finally, perform a total body stretch to complete your routine. With these tips you will slowly be able to build up your stamina and utilize this exercise for weight loss and other measures, such as, stamina and resistance. Ensure you have the doctor's clearance before you start this program, so as to make the most of your exercise routine. Also, eat healthy, as this will aid the build-up of stamina and enable you to work out without losing your breath. Good luck!
Disclaimer: This Buzzle article is for informative purposes only, and should not be used as a replacement for expert advice.
| Week | Objective | Day 1 | Day 2 | Day 3 |
| 1 | To introduce the body to jogging, by performing a routine of jogging and walking for 20 minutes. |
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| 2 | To increase the time spent jogging by lengthening the routine to 24 minutes. |
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| 3 | To increase the distance covered while jogging. |
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| 4 | To increase time spent jogging to 28 minutes, with each routine increased to a minimum of 6 minutes. |
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| 5 | To increase the distance covered jogging, and the overall time spent jogging to 30 minutes. |
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| 6 | To continuously jog for a span of 8 minutes. |
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| 7 | To increase the time spent jogging continuously, up to 10 minutes. |
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| 8 | To increase the time spent jogging continuously. |
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| 9 | To increase the time spent jogging continuously. |
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| 10 | To jog continuously without walking. | 20 Minutes: Jog | 25 Minutes: Jog | 25 Minutes: Jog |