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Jogging — Benefits for the Health
What is jogging
Originally jogging meant slowly or relaxed running some distance. Nowadays jogging has a more extended meaning that this article is based upon: Jogging is running to improve health and condition and for leisure at variable speeds. While running as a competitive game is not called jogging.
Good effects from jogging on the health condition
Jogging done on a regular basis have a good effect on the general health, provided it is not over-done. The effects are jogging makes the heart stronger. It increases the capability of the blood circulation and the respiratory (呼吸) system. It speeds up the digestive system and helps you get rid of digestive trouble. It counteracts depression. It increases the capability to work and lead an active life. Jogging makes you burn fat and can thereby help against overweight. You can consume 100-200 extra calories in a half-an-hour session. In order to loose weight effectively, the jogging sessions must be at least half an hour and be repeated fairly often. The extra burning of fat continues some time after the session is over.
If you suffer from poor appetite and too low weight, short jogging sessions will improve your appetite, and in this case it can help you to gain weight. Jogging will strengthen the muscles of the legs, hips and back. However, you will not get very big muscles from jogging. Futhermore, jogging makes you sleep better.
The pleasure from jogging
Jogging gives you physical and mental joy, provided you do not exhaust yourself. When jogging is done correctly, you will actually feel less tired when you have finished a tour than before you began. You get nice feelings — in your muscles during the jogging and afterwards. You will hear the wind blowing in the trees and the leaves rustling in the wind. You will hear the birds singing, the music of running water in the streams, or the sound of waves dashing towards the seashore. During the jogging you will also get a happy mental feeling.
After the jogging session, the stress in your mind and body is blown away. You feel calm, but usually not tired or exhausted. On the contrary, you feel more alert. When the night falls, you get a good and pleasant sleep.
Body and foot clothing
The type of clothes you wear must be suited to the weather conditions. In warm weather, shorts and a T-shirt is enough. In colder weather you must add more layers of clothes. In either case, the requirements for the clothes are: You should use light and soft clothes without any sharp sutures (缝合) or hard folds or massive folds. They should sit fairly close to your body, but not so close that you feel squeezed, trapped, or your movements are hindered. The clothes should give good ventilation (通风) for moisture (湿气) and sweat through the fabric, and the fabric should give good support against cold weather. The fabric should ideally hold water out from the outside, but this requirement is difficult to achieve together with the requirement of good ventilation.
You should use fairly soft shoes, but with a good shape fitting to the anatomical (解剖的) shape of your feet. The soles should easily bend during the normal movements of your feet, but be rigid against unnatural movements, and support well against the ground. The underside of the soles should give friction against any type of grounds, so that you do not slide during jogging. The soles should help to distribute the weight of your body over a greater area of your foot, and not directed towards one single point that then have to carry your whole weight. The soles should buffer (缓冲) well against each impact from the ground and absorb the impacts well. The impacts not absorbed should also be distributed over a greater area of your foot, and not get directed towards narrow points.
In order to distribute body weight and impacts optimally (最佳地), modern running shoes have softer inside areas, or even liquid inside pads that absorb and distribute the weight and impact.
How to perform a jogging session — general principles
You should move slowly with little effort the first few hundred meters to warm up your muscles. Then you gradually increase your muscular work and speed. When you have done half the route, you can increase the efforts using most of your capability. This will result in a speedy spurt (冲刺) if the steepness of the path is not increasing. Increasing your effort when the steepness also increases, will usually allow you to hold the same speed. If the route is long enough, you can take two or three spurts using nearly full capacity. The last hundred meters you gradually decrease your efforts again, so that your speed slows down.
Jogging can be practiced in a gym studio at a treadmill (跑步机), and on modern treadmills. You can even pregram the length of the session and the speed variations of the session. Jogging on a treadmill can be a good way of practicing in the winter and in dense cities, but when the opportunity is there to take a jogging tour in the nature, this is far to prefer.
Jogging sessions for beginners
If you are a beginner, you must do your first sessions in a careful way to get used to jogging and to avoid over-straining your muscles. In the very beginning, take a tour of 2-3 km, alternating 3-4 times between fast walking and slow running. If your condition is very weak, you can mostly walk, but take 3-4 short cautious running. When you have got more used to jogging, take a tour of 3 km in a moderate speed and in an even terrain (地形).
Jogging sessions for experienced joggers
Experienced joggers can variate the sessions in a lot of ways：Long distance jogging 8-20 km in a moderate speed on even roads or paths, but with two or three spurts of greater speed. Short distance jogging 3-6 km in a fairly high speed, increasing the speed for some time at the mid of the tour. Jogging upward in a steep terrain 2-3 km, in a speed adjusted to the steepness. Jogging in a hilly terrain with paths going both up and down 4-8 km. When the path goes upward, you can try to hold the same speed by increasing your effort.
Some people like jogging marathon distances. If you think this is fun, you can do it with some frequency just for that sake, but you do not get more health benefits from a marathon distance than a distance of 10 km. Probably you get less. It is advisable to vary the type of jogging from day to day. Then the jogging gets more funny, and you get a variable type of training.
Beginning your jogging program
If you are not accustomed to physical activity before you start jogging, it is advisable to consult a doctor before you start. You may have health issues that is not compatible (兼容的) with jogging activities, or that you must consider when doing your jogging.
The first times, you should only jog on plain ground and only for 10 minutes. Then you can increase the time, distance and the speed, and choose steeper and more difficult paths.
1. How many extra calories do a person consume in jogging?
A) 100-200 extra calories in a one-hour session.
B) 200-400 extra calories in a one-hour session.
C) 100-200 extra calories in a session about halt an hour.
D) At least 100 extra calories as long as you start jogging.
2. What will probably happen to a poor-appetite and too-low-weight person if he takes a short jogging?
A) He will be thinner than before due to the burning of fat.
B) His appetite will be improved and his weight will increase too.
C) Although thinner than before, he won’t be ill easily.
D) He won’t change much.
3. Jogging does so much good to our health condition that_______.
A) it can strengthen the muscles of the chest
B) we will get very big muscles from it
C) we can stay up late without tiredness
D) it makes us sleep better
4. The examples illustrating what we will hear while we are jogging are to show that _______.
A) we should notice the marvel sounds while jogging
B) we won’t hear those sounds when we don’t jog
C) we will notice nothing except the sounds
D) jogging gives us a happy mental feeling
5. The disadvantage of a treadmill is that ______.
A) the length of the session is fixed
B) the speed variation of the session cannot be changed
C) it cannot be used in winter
D) it is not the best choice for people who have the opportunity to jog in the nature
6. What is difficult to achieve together to clothes fabric?
A) Ideal water proofing, good ventilation
B) Keeping warm, good ventilation
C) Sitting close to the body, not feeling squeezed
D) Good quality, good price
7. For a jogger who just begins jogging for two or three days, the author recommends to ______.
A) take a tour of 2-3 km and alternate 3-4 times between fast walking and slow running
B) take a tour of 3 km in a moderate speed and in an even terrain
C) take a tour of 3km in a fairly high speed and increase the speed for some time
D) jog in a hilly terrain with paths going both up and down 4-8 km
8. You can make your jogging more funny by _____________________ from day to day.
9. It’s good to ____________________ before you begin your jogging program without accustoming to warming-up activities.
10. The terrain you choose to begin your first time jogging should be __________________.
