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Jogging

Jogging is the most simple and accessible (technically) a view of cyclic exercise (this includes running, walking trails, swimming, etc.), and therefore the most popular. The most conservative estimate, running as a recreational tool used by more than 100 million people in middle-aged and elderly of our planet.

Jogging is the most simple and accessible (technically) a view of cyclic exercise (this includes running, walking trails, swimming, etc.), and therefore the most popular. The most conservative estimate, running as a recreational tool used by more than 100 million people in middle-aged and elderly of our planet.

The most potent stimulus for jogging is just fun, a great sense of joy that it brings. In most cases, stop training people who due to improper training could not experience these feelings. When the popularity of running and jogging peaked in the mid-70’s, many people talked about the feeling of euphoria, as they were during school hours. This feeling, which is known as “high” runner, could be brief, and sometimes lasted for several days. Such feelings are not specific to runners. Many people who regularly engage in other vigorous sports, talk about similar feelings. They feel happier, calm and ready to solve the difficulties of life and more to think clearly.

Technology jogging is so simple that it requires no special training, and its impact on the human body is extremely large. However, in assessing the effectiveness of its impact should be allocated two of the most important areas: general and special effect.

The overall impact of race on the body associated with changes in the functional state of central nervous system, the compensation of missing energy, functional shifts in the circulatory system and reduced morbidity.

Training in running endurance is an indispensable tool for the discharge and neutralize the negative emotions that cause chronic nerve strain.

Jogging (at optimal dose) in combination with water procedures is the best way to combat neurasthenia and insomnia caused by nervous stress the abundance of incoming information. As a result, relieves nervous tension, improves sleep and mood, increases efficiency. Especially useful in this respect evening run, which removes the negative emotions, accumulated over the day, and “burn” the excess adrenaline produced from stress. Thus, running is the best natural tranquilizer – more effective than drugs.

Calming influence running enhances the action of pituitary hormones (endorphins) that are allocated to the blood while working on endurance. With intensive training of their content in the blood increases by 5 times compared to the rest and is held in high concentration in a few hours. Endorphins cause a peculiar state of euphoria, the feeling of causeless joy, physical and mental well-being, suppress hunger and pain, resulting in dramatically improved mood. Psychiatrists are commonly used cyclic exercise in the treatment of depressive states – regardless of their causes.

As a result of such diverse effects running on the central nervous system with regular years of classroom changes, and personality type runner, his mental status. Psychologists believe that lovers jogging become more outgoing, sociable, friendly, have higher self-esteem and confidence in their abilities and capabilities. Conflicts among runners appear less frequently and are perceived much calmer, psychological stress or not growing, or neutralized in time, what is the best means of prevention of myocardial infarction.

As a result, a good rest of the central nervous system increases not only the physical but also mental performance, creative human potential. Many scientists have noted increasing creativity and fruitfulness of scientific research after classes begin jogging (even in old age).

Classes jogging have a significant positive effect on the circulatory system and immunity. In a study 230 men and women of middle age, engaged in jogging, found a significant increase in the blood levels of red blood cells, hemoglobin and lymphocytes, thereby increasing the oxygen capacity of blood, its protective properties. When examining 40 people under the age of 30 to 60 years (the length of lessons – from 2 to 20 years) found an increase in serum immunoglobulins, thereby reducing morbidity.

As a result of lessons jogging important changes occur in biochemical composition of blood, that affects the body’s susceptibility to cancer. Thus, when examination of 126 runners over age 40 were found positive changes in the anti-defense, in proportion to length of service occupations jogging.

Thus, positive changes as a result of lessons jogging, the health and enhances resistance to the action of unfavorable environmental factors.

Special effect of running exercise is to improve the functionality of the cardiovascular system and aerobic performance of the body. Increased functionality is primarily manifested in the increase of contractile and pump “heart function, increase physical performance. In a study 580 runners between the ages of 30 to 70 years found that key performance indicators for the cardiovascular system (heart rate, blood pressure, ECG) did not differ from those of young healthy people.

With the help of echocardiography found that regular jogging lead to an increase in left ventricular mass , which is accompanied by increased cardiac performance and myocardial absorb oxygen. Moreover, these changes do not contribute to a marked increase in heart size, which is typical for athletes.

Such an option to adapt to training stress is optimal in terms of functional abilities of the body and maintain a stable level of health. In contrast to the pathological increase in myocardial increase in left ventricular mass is accompanied by expansion of the lumen of the coronary arteries, increasing blood flow and the ability of the heart muscle to absorb oxygen. British scientists observed the described changes as early as 6 weeks after completing the training program (at a moderate pace – 3 times a week for 30 minutes).

To increase the contractile of the heart muscle is important to expand the coronary arteries, which improves its strophic. In the famous American Marathon DE Mara, who died at age 73, the lumen of the coronary arteries was 3 times higher compared with the vessel untrained person.

Do runners 60-69 years indicator of efficiency is higher than that of their peers do not run as well as in men 40-49 years old, leading a sedentary lifestyle. There is a pronounced anti-aging effect of race – delay age-dependent reduction of efficiency by as much as 20 years.

Under the influence of running exercise in middle age with an increase in weekly volume of running (from 8 to 48 km) observed a parallel decrease in heart rate (HR) at rest – an average of 58 to 45 beats / min. Decrease in heart rate at rest during the first year classes jogging occurs from 78 to 62 beats per minute, with a marked decrease in heart rate was noted only with the 6-th month of employment. Experienced runners with years of experience and volume of cross-country loads of 30-50 miles a week, heart rate at rest is 42-54 beats per minute.

Runners are the best indicators of lipid metabolism (fat metabolism). Thus, radical changes in lipid metabolism under the influence of endurance training can be a turning point in the development of atherosclerosis. In experiments on animals with experimental atherosclerosis (induced specifically) it was shown that prolonged endurance training of moderate intensity significantly reduced the prevalence of sclerotic process.

Under the influence of endurance training reduces blood viscosity, which facilitates the functioning of the heart and reduces the risk of heart attack and blood clots.

Thanks to enhance fat metabolism running an effective means of normalizing body weight. People who regularly engaged in jogging, body weight close to ideal, and the fat content of 1,5 times less than that does not run.

Very effective in this regard can be brisk walking (at 1 h / day), which corresponds to the energy expenditure of 300-400 calories – depending on body weight. Additional energy consumption for 2 weeks will be in this case not less than 3500 , which would lead to a loss of 500 grams of fat. As a result, for 1 month training in improving walking (without changing the diet), body weight decreased by 1 kg.

A team of American scientists watched women, body mass which was on average 80% more than the norm. Within 2 months they were engaged in recreational walking (2 hours per day at a speed of 5 km / h) without limiting food intake. After the experiment there was a reduction in average body weight from 100 to 93 kg.

Studies have shown that measured physical load helps to normalize body weight not only by increasing energy costs, but also as a result of the oppression of hunger (in the allocation of endorphins in the blood). The decrease in body weight by increasing energy expenditure (through exercise) more physiological.

If we consider that 1 hour of slow jogging at a speed of 11.9 km / h consumes twice as much energy than during walking (600 vs. 300), it is obvious that using cross-country training of a similar effect can be achieved much faster. After training the muscles worked “out of inertia” for a few hours continue to consume more oxygen, which leads to additional energy consumption. In the case of pronounced obesity is most effective combination of both methods – the endurance and limits food intake (due to fat and carbohydrates).

In addition to the main health effects of race-related effects on the circulatory and respiratory systems, it should be noted also its positive impact on carbohydrate metabolism, liver function and gastrointestinal tract, skeletal system.

Improvement of liver function due to the increase in oxygen consumption of liver tissue during the run of 2-3. Furthermore, during deep breathing while running is massage of the liver-diaphragm, which improves the flow of bile and biliary function, normalizing their tone.

Regular training in health running a positive impact on all parts of the   apparatus, preventing the development of degenerative changes associated with aging and physical inactivity (a decrease in mobility). Restricting the flow of fluid in the joint inactivity leads to malnutrition and loss of cartilage elasticity of ligaments, reducing the depreciation of properties of the joint Cyclic exercise (running, biking, swimming) increases the flow of fluid to the articular cartilage and disc, which is the best prevention of arthritis and sciatica. Positive impact on running joint function is only possible if the use of adequate (not beyond the capacity of the motor vehicle) loads, their gradual increase in the course of employment.

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