Do you need to warm up before jogging? Generally speaking, before we do a sport, we must do a good job of warm-up, which is actually ignored by many people. There are many kinds of warm-up exercises, so you can choose the one that suits you. Let us know whether you need to warm up before jogging.

Do you need to warm up before jogging? 1 Under normal circumstances, you should warm up before doing any exercise. Although jogging is not a very strenuous exercise, you should do simple exercise to move your joints before jogging, which can accelerate the contraction of your heart and increase the stroke volume, thus speeding up blood circulation, making your muscles fully prepared for work, increasing blood flow and accelerating the diffusion of oxygen.

Before jogging, exercisers can twist their ankles, rub their knees and twist their waists, then walk about 100 to 200 meters, and finally start jogging. Jogging is an aerobic exercise, so everyone must pay attention to the breathing rhythm and keep breathing evenly when jogging.

If there is abdominal cramp, it is likely that you are holding your breath. At this time, it means that the body is not ready and the breathing is disordered (for example, running while chatting, running in the wind in bad weather, etc.). Take a deep breath immediately, don't change to jogging, adjust your body before you start jogging.

Do you need to warm up for jogging? From the above introduction, we can know that jogging needs warm-up, but we should pay attention to stretching as the main warm-up exercise to effectively stretch the muscles of all parts of the body, so as to better improve muscle elasticity. It should also be noted that the warm-up exercise time should not be too short, for example, 10 minutes of warm-up exercise can be carried out.

But the actual situation should also be determined according to the actual age, weather and physique of the exerciser. Need to remind everyone that it is very necessary to develop good exercise habits in order to achieve the ideal exercise effect.

Do you need to warm up before jogging? 2 How to warm up before jogging?

Combining running action means that the warm-up action should try to simulate the swinging action of the lower limbs during running, which will help the body adapt to the running action mode quickly and directly activate the nervous system and motor system. Warm-up exercises should gradually transition from low intensity to medium and high intensity, which means that the cardiopulmonary system should be given enough time to overcome inertia and improve its function. What should I pay attention to before running? You should do some warm-up and foot relaxation exercises before running.

Because running has great pressure on the knee joint, it is necessary to strengthen the warm-up of the knee joint; If you are going to run for more than 1 hour, you need to eat something and replenish some energy before running. It is best to eat 30 minutes or a little earlier before running. The food you eat should be mainly carbohydrates and protein. Carbohydrates can provide energy. Protein and a little fat can help protein release energy for a long time. Let's take a closer look.

First, the warm-up method before running

1, move the knee joint, crouch, hold the knee with both hands, twist the knee clockwise, and twist the knee counterclockwise after doing 10 times.

2. Move the hip joint, and lift your legs alternately, 20 times each.

3. leg press: Relax your shoulders and back, move one leg forward, bend your knees 90 degrees, make your thighs parallel to the ground, bend your other leg, and touch the ground with your toes, while keeping your upper body upright. /kloc-After 0/0 times, switch to the other leg to continue.

4. Turn around, straighten your hands, and turn around to move your waist.

5. Move your feet, stand with your hands akimbo, one foot standing normally, one toe touching the ground, rotate clockwise for a while, and then do it counterclockwise for a while.

6. Kick back and forth to move your hips and knees.

7. Stretch the upper body and rotate the neck and arms left and right.

Second, jogging precautions,

1, exercise intensity should be gradual. Run less at first, or once every other day. After a period of exercise, it can be gradually increased to 3000 to 4000 meters per day, and the weekly increment is 5%~ 10% of last week's running amount.

2. When jogging, you should relax naturally and breathe deeply and rhythmically. Don't hold your breath.

3. Don't run too fast, don't run or sprint. To maintain a uniform speed, it is advisable to have a relaxed atmosphere that subjectively won't feel uncomfortable, breathless, flushed and can talk while running.

4. Objectively speaking, when jogging, the heart rate per minute should not exceed 180 minus age. For example, a 60-year-old jogger's heart rate is 180-60 = 120 times per minute, while a chronic patient can run at a lower speed and a shorter distance.

Through the safety net, I introduced how to warm up before jogging. Everyone understands that I hope that the majority of sports enthusiasts can exercise a healthy body. If you want to know more about running safety, please continue to pay attention to other columns of this website.

Do you need to warm up before jogging? If you don't exercise for a long time, jog to warm up first.

In life, many people "break their promises" in front of sports: they got an annual card for a fitness center, but they only used it several times in the end; The planned morning run was squeezed out by the "sleepy"; All kinds of entertainment make it necessary to cancel weekend sports ... Therefore, some people often choose to concentrate on exercise to make up for lost time, but as everyone knows, this kind of "overeating" exercise method not only fails to achieve the due exercise effect, but also is not conducive to people's health.

Lu Yifan, a professor at the Department of Human Sports Science of Beijing Sport University, pointed out that because people don't exercise for a long time, their muscles are always in a state of relaxation. Sudden sports will upset the balance between human physiology and body. Exercise often leads to various sports injuries, and symptoms such as dizziness, nausea and abdominal pain will appear after exercise. For people with weak constitution and poor health, more attention should be paid when resuming exercise. Senior fitness coach Xiong Bingqu pointed out some precautions for you.

Don't jump vertically with bad joints. When jumping, you need to mobilize most muscles such as legs, arms and waist, and at the same time, all parts of bones and joints should cooperate with each other. For people with poor joints, especially those who don't exercise for a long time, vertical jumping will increase the incidence of sports injuries such as sprains and muscle strains.

People with weak constitution swim less. Swimming is more active, and the heat transfer speed of water is much faster than that of air. Because the water temperature is low and the water pressure is high, the speed at which people consume heat in water will also accelerate. So people with weak constitution are prone to dizziness, chest tightness and other symptoms.

Patients with hypertension should not ride spinning bikes. Spinning exercise is intense and fast-paced, which easily leads to rapid heartbeat and high blood pressure. Tai Ji Chuan, gymnastics and other sports can play a good role in lowering blood pressure. But when you start exercising, you should strictly control the amount of exercise, and the highest heart rate during exercise should not exceed 100- 130 times per minute.

The cervical vertebra is not good, so don't do shoulder exercises. This kind of exercise will put a lot of pressure on the neck and easily lead to neck muscle strain. People with poor cervical spine may wish to try swimming, aerobics and other full-body exercises, but the movements must be slow.

In this regard, Lu Yifan introduced two best sports methods.

Jogging is the best way to exercise. Jogging intensity is low, and people can control their time and exercise at any time according to their physical condition. Therefore, jogging can be said to be the best way to restore exercise. In addition, easy jogging can also enhance human respiratory and cardiopulmonary functions, increase vital capacity, and improve human ventilation and ventilation capacity. Studies have proved that the oxygen supplied to the human body when jogging is 8- 12 times higher than when sitting.

Simple strength exercises such as dumbbells and push-ups are also applicable. Strength exercises can effectively exercise the flabby arm muscles. However, it should be noted that strength movement must be done according to one's ability. If you can do 30 push-ups at a time and then take a long rest before exercising, you must halve the amount of exercise, otherwise you are likely to strain your muscles.

"The intensity of exercise should gradually transition from low intensity to medium intensity, the duration should be gradually lengthened, and the amount of exercise should be changed from less to more." Lu Yifan said that under normal circumstances, it is best to do exercise every other day in a week, that is, to do exercise three times a week, and the time of each exercise should be controlled within 30 minutes. If you are really busy, you can spare 10- 15 minutes for exercise every day. Doing housework and climbing stairs are all good ways to exercise.

In addition, you must be prepared before exercise. Leg press, chest enlargement, ankle twisting and other activities can greatly reduce the chance of injury in sports. In addition, for more information, click to read the most suitable jogging and yoga in summer.