When you review your daily routine, you can think that jogging is too far away from you. However, according to evolutionary biologists, the first people to run their meadow grass to hunt their food are long-distance runners. So jogging is coded in the human gene, and it can actually be considered a need of its body. There is no velocity or biomechanical factor that distinguishes the daily walking activity from jogging. In other words, the only thing necessary to become a runner is to take the time and have the determination to apply the formula given in a particular discipline. By running, you will be adding a new sport, new friends and new experiences to your life.
The jogging program for beginners below allows you to get used to walking from step-by-step. When you start with 1 minute and then ready, you can reach a level that will turn into a 30 minute walk. So you don’t have to rush to be a runner.
Take Action! Walk for 30 minutes Repeat this workout 3 or 4 times a week to get to the next stage. This jogging program starts with a walk as mentioned earlier. Before you try to run, you have to do 30 minute nonstop walks for 4 days a week. If you can complete this stage smoothly within the first week, you are ready to move on to the second stage. Note: Depending on the condition and weight, you may need to start your program with shorter walking. Once you have 30 minutes of uninterrupted walk, you can go to stage 2 after 3 more hours of practice. How do you choose a tempo for walking? Take care to maintain a walking pace that you can comfortably maintain. You should walk as fast as you can, not aggressively, in an aggressive way. You should be at an average speed between the tempo of the airport and the tempo you keep to catch the plane. If you’re panting, you’re going too fast. Breath is an instant data that allows you to check the level of strain of your body. If you can say a few sentences while you’re running, you’ve got the right pace. If you need to pause to breathe between sentences, you shouldn’t increase your speed until you reach a level where you can slow down and talk comfortably.
Everything starts with a step! 4 minutes walk, 1 minute run Repeat this sequence four more times. Exercise time: 29 minutes, total running time 5 minutes You can repeat this exercise 3-4 times a week before moving to the next stage. The run is more than ‘good‘ ’feel perfect’. And, of course, when it is first started, it feels more difficult than perfection. For now, running with the jogging program to lose weight will be a bother to you; but even when you push yourself, you will know deeply what you are doing: your heart will grow stronger, your lungs will breathe deeper. You’il see a decrease in blood pressure, cholesterol and triglyceride levels. Muscles will develop throughout your body, especially in your legs, and your abdominal muscles will develop depending on your deep breathing. You will have a quieter mood, a sense of accomplishment and a sound sleep. Since you’re at an initial level, you have to start jogging very slowly. So much so that running should be at the same speed as your walking. Remember, you didn’t run after anyone or test your endurance. You don’t have any distance target you need to cover in the one-minute running sections of the exercise.
Timing is everything! Walk for 4 minutes. Run for 2 minutes. Repeat the same process 4 more times. Finish the exercise with a 3-minute walk. Total exercise time: 33 minutes, jogging time 10 minutes Repeat this exercise 3-4 more times in a week before moving to the next step If you are doing some other activity besides the Additional Score jogging program! The more active you are, the more calories you burn. Starting the run does not mean leaving other activities. This is called cross-training among the runners and is a good thing for you. It is also useful for running muscle groups that you can’t run by jogging, and not to be obsessed with jogging. On the other hand, you can see that walking and jogging help you do other activities. Maybe you won’t get tired after a long tennis game. In particular, beginners often take some work that will disrupt their weekly workouts and leave them before they start. The most common mistake is that when the person wants to start exercising again, he / she tries to continue from the point where he / she quits the exercise or even from next level. If you take a break from your workout, you shouldn’t go to the next level without starting the previous infrastructure when you start again. The rules in the previous stages apply here: Very slowly. Make sure he doesn’t blow. So you’re going fast. Make sure that the running speed is the same as the walking speed.
Stay connected 3 minutes walk, run for 3 minutes Repeat the same process 4 more times End the exercise in a 3-minute walk. Exercise time: 33 minutes, running time: 15 minutes Repeat this exercise 3-4 times in one week without moving to the next step. You’re going to run at this level of brisk walking speed, so you shouldn’t take your breath away. If you’re breathing, slow down. Some individuals are embarrassed by their slow pace when they start running. But you shouldn’t be ashamed of it! If you’ve noticed people looking at you for a long time, it’s probably because they admire your effort. You’re almost halfway through. If you can run 15 minutes at a time, this is a big step! And if you did this exercise four times a week, you actually ran 1 hour in 1 week. It didn’t seem possible to you a couple of weeks ago, did it?
Let the race begin 2 minutes 30 seconds walk, run for 5 minutes Repeat the same process 3 more times and complete the 3-minute walk. Exercise time: 33 minutes, total running time 20 minutes Repeat this exercise 3 times in one week, without going to the other stage This week is a very important week for the exercise. Because it will increase your jogging time like other weeks, and this time you will run 4 times for 5 minutes. In order to successfully complete these 4 repetitions, you must start jogging very slowly. If you push yourself too hard for 5 minutes, the 150-second walk will end before you can breathe properly and you will have to run again. So first check out the exercise by keeping the walking in a controlled and slow way.
Step 6: Run slowly without a throwout, walk for 3 minutes, run for 7 minutes. Repeat this process 2 more times. Total exercise time: 33 minutes, run time 21 minutes Repeat this exercise 3-4 times a week to move on to the next stage. 2 minutes walk and 7 minutes walk; 2 minutes walk and 8 minutes run, 1 minute walk and 8 minutes run. You can now delete the exercise from the to-do list. Maybe you’re out right now, it’s a lot easier than you started running and doing it. Well, you’re starting to feel so alive. Run is over and you’re a little upset with that. Didn’t you feel it? Don’t worry, you’il come to that point soon. You probably have heard a lot about endorphins that people secret with the name “jogging head“. Although scientists cannot reach a certain compromise about the role of endorphins in the body, everyone knows that they feel good after the run. It can be said that every session with this exercise program has run more than 20 minutes to date. Only a 12 minute walk to the part stayed. I mean, you’ve actually run more than walking since the previous stage.
Think of how far you are now and congratulate yourself! As long as you advance this way, by listening to your body, you will determine when you need to walk and when you will walk, and you will never feel the need to walk after a while. One step and one more step without breathing … Every step will make the race a fun need, making it more difficult to lose weight than a forced weight loss tool!