JOGGING

A form of running, at a slow or moderate pace, usually to promote physical fitness. The distinction between running and jogging is subtle. Some say that run¬ning more slowly than 7 minutes per mile is jogging. Others maintain that a jogger is one who runs solely for fitness, while a runner trains to compete in races.
The number of people who jog or run has increased rapidly in recent years. In the United States, the National Joggers Association estimated in 1978 that there were 6.5 million adult joggers, ten times more than there were a decade ear¬lier. Major factors in this popularity included effective work by the President’s Council on Physical Fitness, inspira¬tion from the Olympic Games, and national concern about prevention of heart disease.

There are many practical reasons why people choose to run. One reason is that it is the most efficient form of ex¬ercise, burning more calories per minute than, for example, swimming, bicycling, or playing squash. It is also inex¬pensive and convenient. Not much equipment is required, and one can run almost anywhere, any time.
Before starting a jogging program, one should assess his or her physical condition. If the person is over 40 years of age or has a family history of heart disease, a “stress test” is recommended. This test, taken on a treadmill, reveals possible heart irregularities during exercise. If necessary, exercise limits are set by the physician.

The goal of the jogging program is to improve cardiovas¬cular endurance. This means, through training, to maximize the transport of oxygen throughout the body. The primary concern when training is not the speed at which one runs, but the time spent running. This “aerobic,” or endurance activity, trains the heart and lungs as well as the muscles.
A jogging schedule should include at least 4 runs per week, each lasting 10 to 15 minutes to start. Anything less than that has little aerobic effect. During these runs the pulse should rise a maximum of 60 to 80 percent, which usu¬ally brings it up to 135 to 150 beats per minute.

Whatever one’s level of fitness, the training motto should be, “Train, don’t strain.” A simple way to check is to take the “talk test” while running. Joggers who are breathing too hard to carry on a conversation are going too fast and should slow down.

It is also wise to adopt the “hard-easy” training principle when planning workouts. This involves alternating a hard training session with an easy one. For initial workouts, running may be alternated with walking. It may even be necessary to take a day of rest between workouts.

To maintain regular workouts, it is necessary to avoid injury and undue discomfort. An important first step is to dress properly. In warm weather, loose-fitting shirts and shorts are best. The goal is to keep the body cool. Liquids, preferably water or diluted fruit juices, should be taken
Let's do jogging, because jogging can make our body health