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Author: Richard Hewitt
Beginning A Jogging or Running Routine
Jogging is not only one of the best ways to burn fat and lose weight; it also
makes your heart and lungs stronger. You can jog almost anywhere and just
about any time you want, making it very convenient to do. This is why there
are so many people who do it.
The trouble that most people have in the beginning
is not knowing how to get started properly and they usually end up doing it wrong.
This has prompted scores of people to quit doing it before it has had enough time
to do them any good.
Let’s take a look at some things
that may make it a little easier to get started on a jogging routine without running
yourself into the ground.
The first and probably the most common mistake
people make when starting a jogging routine is that they start out too fast. They
go out and pace themselves much to fast and end up huffing and puffing out of
breath after 5 or 10 minutes. This is an instant recipe for failure and many people
quit within a few days.
Some people who are a little more resilient
may keep going for a while thinking that if they just stay with it long enough,
it will start to get easier. Usually what happens is it gets harder because even
though they might be getting in better condition, they continue to push harder
along the way so it seems that there is no progress.
When you are about to set out on a jogging routine,
the best thing you can do is buy a heart rate monitor before you ever jog your
first step. With one of these, you can set up a pace that is comfortable for you
and you can keep within that level throughout your jog. This means that you
will not have to “guess” about the pace and you will not have to feel like your
lungs are on fire when you are finished.
The key here is to always jog between 50% and 70%
of your maximal heart rate. This is easy to do with a heart rate monitor because
you can keep a close check on your heart rate as you go. You can speed your
pace up if it goes a little low, and slow down if it goes a little high. You can even
slow to a walking pace if your heart rate goes too high, and resume a jogging
pace once it goes below 50%.
The way for you to know where your heart rate
should be to be between 50% and 70% is by using this formula:
Subtract your age from 220. This will be your maximal heart rate. Now, simply
multiply this by .50 and .70 and that will give you your targeted heart zone.
Below is an example of this formula.
Say you are age 40
220 minus 40 equals 180
180 times .50 equals 90
180 times .70 equals 126
By looking at this example, you can see that if you are 40 years old, you would
keep your heart rate between 90 and 126 while doing your jog.
The fact is,
you do not need to go fast to get benefits from jogging, it is how long you are
moving that counts. It is more beneficial to cover a mile in say, 15 minutes than
to cover it in 7 minutes and then be exhausted.
If you stay within the limits of your heart rate capabilities,you will begin to add more time and miles to your jog as you go and jogging will
become something you look forward to instead of something you dread doing.
Article Source: http://www.a1articles.com/article_1315829_23.html