Weight Control

Clearly, one of the biggest benefits of jogging is weight loss. Jogging helps our
bodies consume oxygen. The volume of oxygen consumed (or extracted from the
muscles) is important.
Muscles, like engines, burn fuel only they burn carbohydrates and fat. Once
oxygen is inside the muscle it burns fat and carbohydrates to keep your muscles
going. There's a domino effect: the more efficient our muscles become at consuming
oxygen -- the fat and carbohydrates weburn -- the more fit we become and the
longer we can exercise.
You'll have more endurance! Your muscles won't run out of oxygen as quickly. This is
a great benefit of jogging because weight loss builds our confidence and makes us
feel good about ourselves.
Stronger Muscles
Jogging strengthens your muscles. It's a weight bearing activity. So your
muscles burn more calories. More muscle mass means more calories burned even
when you're not jogging.
Studies estimate you'll burn 35-50 calories per day for each pound of muscle added
to your body. An extra five pounds of muscle burns between 175-250 calories a
day! Whoohoo! You'll burn an extra pound of fat every two weeks to twenty days.
It pays to build muscle! Excellent benefit...
Begin Jogging
y Warm up. Warm up your muscles for at least five minutes. Prepare them for
the upcoming demands. Warm ups get oxygen moving to your muscles
allowing them to work longer. It also helps prevent injuries.
This is an important pre jog tip to practice.
y Practice good form. Start jogging. You may feel a little uncomfortable at
first. But time you'll get better. And, over time you'll feel more confident.
Keep the correct running form in mind. There's a lot written about proper
running form on the Internet. Essentially you need to do what feels good to
you. However, keep the basics in mind:
1. Relax your arms. Don't clench fists. Allow an easy swinging motion.
2. Land on your heels and let your foot roll forward. Then, push off
with the ball of your foot. Don't think too much about this; just let it
happen naturally.
3. Don't shuffle or drag your feet. Conversely don't let your feet slap
against the ground. Both types of movement can cause foot pain, shin
splints and other trouble.
4. Don't look down...too much. You need to see where you're going
but keep your head up and shoulders back. Hunching forward hurt
your backs and shoulders. If you're pushing too hard, relax and slow
down.
y Your body is the boss. When you start jogging let it happen slowly. You
may only jog for a minute or five. But take a break. Breathe. You want to
have a good experience. This way you'll return to jogging feeling encouraged
not discouraged.
Stop well before you begin breathing too heavily. You don't want to pass out.
Remember, you're introducing a new activity to your body so take your time.
Recover. Take a breather and walk for a little. You'll build up your energy
again. How long this takes is entirely up to you and your body. Use a marker
such as a tree, a sign or person that once you pass it you can start jogging
again.


Correct Jogging Form
If you want to jog correctly, you have to concentrate on proper form. There is
actually a right way and a wrong way to jog. Jogging incorrectly may not harm
you at first, but over time improper form can lead to injury. Learn to jog correctly
by focusing on these areas of your form:
y Foot contact. Beginning joggers should try to make contact with mid-foot as they
stride. Aiming for the midfoot is best because it allows for the most shock
absorbtion and also puts less strain on the calves and Achilles tendons. When
this part of the foot hits the ground, its also close to how you naturally walk
which your body is already accustomed to.
y Arm carriage. When you jog correctly, you should let your arms moves naturally
in a front-back motion. Dont tense them or try to swing them too forcefully, just
swing them somewhere between your chest and waist.
y Hips and Head. When your feet make contact with the ground, they should form
a line with your hips and head. Thinking about maintaining this line will help you
run tall as opposed to leaning over.
y Stride length. Taking too big of a stride can lead to major injuries and pain down
the road. Let your stride work itself out naturally; dont force yourself to jog in big
strides.
y Knees. You shouldnt have to lift your knees up very high to jog. Only sprinters
joggers going uphill need to lift their knees high.
Breathing Technique
While there are many theories on proper breathing technique during a jog, when
you first begin jogging the key is to breathe deeply and regularly. Dont worry
about counting your breaths, just focus on breathing deeply.
Breathing technique works itself out naturally as we learn to jog correctly, but
youll have to concentrate harder when you meet challenges like hills. Its
common to hold your breath when your body starts to work harder going uphill;
resist this temptation.
Feel free to breathe mostly out of your mouth. Most runners are mouth breathers
or breathe in through the nose and out through the mouth. If you try to breathe
solely through the nose you wont get enough oxygen.
A Proper Cooldown
A proper cooldown after jogging is just as important as warming up. A good cool
down includes both light exercise and stretchingjust like a warm up.
Stopping suddenly after a jog can lead to light headedness. Prevent that feeling
by continuing with light aerobic exercise like a five minute walk following your
jog. Slowing down gradually will let your heart rate and blood pressure drop
gradually instead of suddenly.
Only after you do the light activity should you finish your cooldown with runners
stretches.


Read
more: http://www.brighthub.com/health/fitness/articles/35774.aspx#ixzz1Rgp1XMyk
Benefits of Jogging:
There are as many benefits of Jogging as there are reasons that runners run. From wanting to
lose weight to trying to fight disease and aging, there are numerous health benefits to Jogging
regularly. Check out for these benefits:
1. Jogging helps lower blood pressure by maintaining the elasticity of the arteries. As a person
runs / walks, his or her arteries expand and contract more than usual, keeping the arteries
elastic and the blood pressure low.
2. The psychological benefits of Jogging far outweigh the physical demands. In fact, Jogging is
often used to treat clinical depression and other psychological disorders.
3. A regular Jogging or walking program lowers your risk of life-threatening maladies such as
heart disease, high blood pressure, and diabetes.
4. When used to treat addictions to drugs and alcohol, Jogging has also shown outstanding
results.
5. Jogging / Running is a low - impact exercise that produces less stress on the knees and
joints than many other activities do.
Melukukun |ogglng securu terutur memberlkun munfuut bugus buut kondlsl flslk dun kesehutun lulnnyu. Jogglng
|ugu memberlkun kesenungun securu flslk dun mentul.
Keuntungun Jogglng
Jogglng memberlkun keuntungun tetup bugl keseluruhun kesehutun seteluh dllukukun. Efek-efek durl |ogglng
uduluh: 1. membuut |untung kuut, dlmunu semukln memperluncur peredurun duruh dun pernufusun; 2.
Memperceput slstem pencernuun dun membuntu Andu menylngklrkun musuluh pencernuun; 3. Menetrulkun
depresl; 4. Menlngkutkun kupusltus untuk beker|u dun menguruhkun pudu kehldupun yung uktlf; 5. Jogglng
membuntu Andu membukur lemuk dun mengutusl kegemukun; 6. Kuluu Andu bermusuluh dengun seleru mukun,
|ogglng membuntu Andu memperbulklnyu; 7. Jogglng mengencungkun otot kukl, puhu dun punggung; 8.
Membuut tldur leblh nyenyuk.
Kesenungun Yung Dlduput Durl Jogglng
Jogglng |ugu duput memberl Andu kesenungun securu flslk muupun mentul. Apubllu |ogglng dllukukun dengun
benur, Andu tuk ukun merusukun keleluhun suut Andu teluh menyelesulkun sutu tur leblh durl yung Andu lukukun
sebelumnyu. Andu |ugu menduput munfuut dengun merusukun nyumun dl otot selumu |ogglng dun seteluhnyu.
Andu ukun merusukun ungln lembut yung bertlup dlsekltur tubuh Andu, |ugu duput mendengurkun suuru burung
berklcuu, suuru ulr yung mengullr, utuu suuru ombuk dl luut (|lku Andu melukukunnyu dl tepl luut). Selumu
|ogglng Andu |ugu duput merusukun perusuun senung.
Pukulun Dun Seputu
Pukulun yung Andu kenukun hurus sesuul dengun uduru suut ltu. Suut uduru hungut, celunu pendek dun t-shlrt
cukup nyumun untuk dlkenukun. Numun, |lku Andu melukukun rute yung |uuh tuk udu suluhnyu membuwu
pukulun ekstru dl tus kecll, untuk ber|ugu-|ugu |lku uduru |udl buruk. Plllh pukulun yung duput memberlkun
ventllusl bugus, hlndurl yung penuh |uhltun, bertepl tu|um utuu yung membungkus dengun ketut.
Sedung untuk seputu, kenukun yung lembut dun nyumun, tupl dengun bentuk yung pus dun cocok dl kukl. Plllh
yung ulusnyu duput dltekuk dengun lentur dulum pergerukun kukl Andu tupl cukup mendukung suut terhentuk
dengun tunuh, sehlnggu tlduk membuut Andu terpeleset.
Rute Dun Sesl Jogglng
Jogglng duput dltempuh dulum berbugul curu : Juruk yung pun|ung unturu 2-20 km dulum keceputun blusu; Juruk
3-6 km dulum keceputun tlnggl; Jogglng dengun keceputun sedung dltempuh dulum 4-8 kg.
%ugulmunu Melukukun Sesl Jogglng
Andu sebulknyu bergeruk dengun lumbut dengun usuhu kecll yung pertumu dulum beberupu rutus meter untuk
pemunusun otot undu. Lulu perluhun-luhun tumbuhkun keceputun Andu. Kuluu Andu suduh melukukun setenguh
rute, Andu blsu berlurl leblh ceput sesuul kemumpuun Andu. Jlku rute cukup pun|ung, Andu blsu mengumbll duu
utuu tlgu dorongun dengun kupusltus yung humplr penuh. Untuk |uruk rutus meter terukhlr lumbutkun gerukun lurl
Andu.
Peregungun Tubuh Dun Seteluh %eberupu Sesl
Sungut dlsurunkun untuk melukukun peregungun sebelum melukukun sesl |ogglng, dun bukun hunyu pudu otot
kukl Andu, tupl |ugu keseluruhun tubuh, lukukun selumu 2 menlt sebelumnyu dun 3-4 menlt seteluhnyu.
Kupun Dun Seberupu Serlng
Jlku |ogglng hunyu sutu-sutunyu uktlvltus oluhrugu yung dllukukun, melukukunnyu tlup duu hurl sekull uduluh
ukurun ldelnyu. Itu suduh cukup untuk memberlkun seluruh keuntungun bugl kesehutun dun menlngkutkun
kondlsl, dun duyu tuhun tubuh Andu. Tupl |lku Andu mengkomblnuslkun |ogglng dengun oluh rugu luln, lukukun
semlnggu duu kull cukup bulk bugl kesehutun. Mungkln Andu merusu lupur suut ukun melukukun |ogglng, tupl
sebulknyu |ungun melukukunnyu seteluh mukun. Andu blsu melukukunnyu kupunpun sepun|ung hurl, tupl leblh
bulknyu melukukun |ogglng sebugul keglutun pertumu dl pugl hurl.
%ugulmunu Memululnyu
Jlku Andu tuk blusu melukukun lutlhun flslk, sebelum memulul |ogglng, ulungkuh bulknyu Andu berkonsultusl
dengun dokter. Andu mungkln memlllkl musuluh kesehutun, yung tlduk dlsurunkun untuk melukukun |ogglng, utuu
yung mestl Andu pertlmbungkun |lku melukukun |ogglng. Untuk pertumu-tumu, sebulknyu Andu berlurl-lurl dl
temput selumu 10 menlt. Lulu Andu duput menumbuh wuktu, |uruk dun keceputun seteluh terblusu