The effects of jogging are surprisingly varied. Jogging builds up muscle mass, accelerates calorie burning, has a positive effect on the respiratory and circulatory systems, and acts as a natural antidepressant. Already a few weeks of regular running will bring visible changes!

The effects of joggingcan be noticed after a month of regular jogging. Although it is the simplest physical activity next to walking, it involves most of the muscles. The muscles of the legs work the most intensively, mainly the slow-twitch muscles responsible for endurance, but running also activates the muscles of the arms, hands, abdomen and back.

Jogging builds muscle mass

Regular jogging will especially strengthen the leg muscles: the straight and biceps thighs, the buttocks and the tibia muscle. In the case of jogging, i.e. running at a speed of up to 9 km / h, the fear of excessive development of the calf and thigh muscles, which is the most afraid of running women, disappears.

Jogging most intensively influences the development of the gluteus muscles, biceps and rectus muscles of the thigh as well as gastrocnemius and tibial calf muscles.

The concerns of men, in turn, usually relate to the effects of jogging on the loss of muscle mass. Traveling medium distances, i.e. up to 10 km, does not threaten with such consequences. If long-distance running is our domain, then eating a carbohydrate meal after training, e.g. a banana, will prevent a decrease in muscle mass.

It is worth remembering that jogging, although it affects the abdominal, shoulder and back muscles, is not an activity focused specifically on their development. Running will help you lose unnecessary fat tissue and activate the above-mentioned areas, but it is not a way to increase the biceps circumference or build a radiator on the abdomen. Jogging will work as a support for strength training, which is aimed at the development of muscle mass in a selected area.

This will be useful to you

Jogging has become a kind of cultural phenomenon in recent years. On a sunny day, parks, forests and sidewalks fill up with runners. The more experienced, passing each other on the road, exchange symbolic greetings, those who start their adventure with running are more focused on equal breathing and stepping.

Increased interest in runningIt can also be seen from the constantly growing number of participants in mass runs or the development of trade - stores for runners and specialized products aimed exclusively at runners enjoy unflagging popularity. Interestingly, as shown in the 2014 "Runner's Report", the greatest motivation for running is the desire to improve he alth and fitness (94%), the pleasure of jogging (66%) and its de-stressing properties (62%).

You will lose weight by jogging

Jogging is extremely helpful in losing weight. Running allows you to lose calories most efficiently. However, it is important how much and at what pace we run. It is worth remembering that the number of pounds lost depends on the weight of the runner - the greater the weight, the greater the number of calories burned. The average runner burns between 400 and 700 calories during an hour of jogging. These numbers will increase if your route is over hills or stairs. Introducing intervals will also increase the number of pounds lost. And it is not about radically increasing the speed, but about running alternately to two speeds, e.g. the first kilometer at 7 km / h, the second one at 9 km / h, the next kilometer again at 7 km / h, etc. Of course, such a run requires the use of a measuring device. speed or a special phone app.

More on this topic: Jogging and slimming. How much weight can you lose?

Jogging is a natural anti-depressant

Jogging is not only a slim and slim figure, but also a natural anti-depressant. Like any physical activity, jogging releases endorphins, which are hormones that relieve pain, and serotonin, which is responsible for the feeling of contentment. The first doses of happiness hormones are released after 30 minutes of running, but every kilometer you cover gives you satisfaction.

Running relaxes you and provides you with a lot of energy. It is a good solution for people who struggle with low mood and unwanted sleepiness during the day. The effort put into wearing a running suit and leaving the house is rewarded with a feeling of satisfaction after just a few kilometers, so jogging can become a natural way to release negative emotions.

Important

What is RUNNER EUFORIA?

Runner's euphoria is a condition that long-distance runners can feel. An unexpected surge of strength, joy and enormity of satisfaction from each kilometer traveled usually occurs after crossing the anaerobic threshold, i.e. the moment when the muscles use up all the available glycogen and start taking the so-called oxygen debt. This happens after about 45-60 minutes of vigorous running.

This is when the body starts to use anaerobic energy sources, such asglucose. This causes a lot of confusion in the body, which he deals with by increasing the production of endorphins, which "flood" the runner and making him able to run on despite the enormous effort, with a smile on his gasping mouth.

Jogging in the morning speeds up your metabolism

Many runners ask themselves which jogging is more effective: morning or evening? When we run: morning, afternoon or evening, it largely depends on our preferences and the amount of free time. Most people find it hard to motivate themselves to get up earlier and jog before work. However, the benefit of this commitment is that your metabolism is accelerated, which helps you burn more calories throughout the day. Morning run gives you energy and motivates you to act.

Evening jogging relaxes

The human body reaches its maximum capacity between 14 and 19 hours. Training at this time is the most effective, it helps to improve muscle strength and endurance. On the other hand, jogging in the evenings, the most popular among runners, helps to relax and get rid of all day's stress.

What time of the day we run is mainly influenced by our lifestyle. Work, family and related duties mean that the time we can spend on jogging is strictly limited. Nevertheless, it is worth using it to the fullest, not forgetting to warm up or calm down your body after the run.

Read also: RUNNING - he alth benefits

He alth benefits of jogging

Listing the advantages of jogging, it is impossible to ignore its overall impact on the he alth of a runner. Regular jogging improves the functioning of virtually every system, especially the circulatory and respiratory systems. Thanks to practicing jogging:

  • resting metabolism accelerates;
  • lung capacity increases;
  • heart capacity increases;
  • the network of muscle capillaries grows, including the heart;
  • systolic and diastolic pressure as well as heart rate decrease;
  • overall blood volume increases;
  • blood oxygen content increases;
  • arteries become more flexible;
  • physical performance increases;
  • the immune system is strengthened;
  • the amount of mineral s alts leached from bones is reduced;
  • the concentration of the so-called bad cholesterol, and the value of the so-called good cholesterol;
  • the body's energy reserves increase.
  • the volume of the heart increases, the capacity of its cavities and walls;
  • the density of the muscle's capillaries increasesheart and other muscles;
  • the number and size of mitochondria (energy centers of the cell) increases;
  • overall blood volume increases;
  • the resting metabolism is accelerated;
  • blood oxygen saturation increases;
  • arteries become more flexible;
  • the heart rate decreases at rest and during moderate exercise;
  • systolic and diastolic pressure lowers;
  • physical performance increases;
  • the body's energy reserves are increasing;
  • the immune system is activated (especially with moderate efforts);
  • the percentage leaching of mineral s alts from bones is inhibited;
  • the concentration of total cholesterol is lowered, mainly the reduction of the LDL fraction (the so-called bad cholesterol) and after some time an increase of the HDL fraction (the so-called good cholesterol);
  • triglyceride levels decrease.
    • http://wformie24.poradnikzdrowie.pl/bieganie/bieganie-korzysci-dla-zdrowia_35429.html
  • the volume of the heart increases, the capacity of its cavities and walls;
  • the density of the capillaries of the heart muscle and other muscles increases;
  • the number and size of mitochondria (energy centers of the cell) increases;
  • overall blood volume increases;
  • the resting metabolism is accelerated;
  • blood oxygen saturation increases;
  • arteries become more flexible;
  • the heart rate decreases at rest and during moderate exercise;
  • systolic and diastolic pressure lowers;
  • physical performance increases;
  • the body's energy reserves are increasing;
  • the immune system is activated (especially with moderate efforts);
  • the percentage leaching of mineral s alts from bones is inhibited;
  • the concentration of total cholesterol is lowered, mainly the reduction of the LDL fraction (the so-called bad cholesterol) and after some time an increase of the HDL fraction (the so-called good cholesterol);
  • triglyceride levels decrease.
    • http://wformie24.poradnikzdrowie.pl/bieganie/bieganie-korzysci-dla-zdrowia_35429.html
  • the volume of the heart increases, the capacity of its cavities and walls;
  • the density of the capillaries of the heart muscle and other muscles increases;
  • the number and size of mitochondria (energy centers of the cell) increases;
  • overall blood volume increases;
  • the resting metabolism is accelerated;
  • blood oxygen saturation increases;
  • arteries become more flexible;
  • the heart rate decreases at rest and during moderate exercise;
  • systolic and diastolic pressure lowers;
  • physical performance increases;
  • the body's energy reserves are increasing;
  • the immune system is activated (especially with moderate efforts);
  • the percentage leaching of mineral s alts from bones is inhibited;
  • the concentration of total cholesterol is lowered, mainly the reduction of the LDL fraction (the so-called bad cholesterol) and after some time an increase of the HDL fraction (the so-called good cholesterol);
  • triglyceride levels decrease.
    • http://wformie24.poradnikzdrowie.pl/bieganie/bieganie-korzysci-dla-zdrowia_35429.html

    Category:

    Running