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Tuesday, May 29, 2012

How to Enjoy Jogging


Jogging is one of the most popular form of exercise and can be both enjoyable and rewarding if done the correct way.  However, one of the reasons you don’t find more people jogging is simply because
many people started out jogging at too high a speed, which results in an inability to continue for an adequate length of time to accomplish the desired amount of total work; quite frequently, this causes people to dislike jogging.  This problem can be avoided if they jog at a speed slow enough to allow conversation and use work-relief intervals, which for beginners is slow jogging for a few seconds, then walking, then slow jogging, and so forth.

Here is an example of such a progression in this beginners’ jogging program below(Note: As the individual becomes more fit he/she will eventually be walking less and/or jogging more).

Beginner's Jogging Program
 
Rules to Follow
1. Finish the Walking Program before you begin this program.
2. Start each session with walking and stretching
3. Take note of  new aches and pains.
4. Don’t move on to the next level if you are not comfortable.
5. Remain at the low end of your target heart rate(THR) zone; record your heart rate for each session.
6. Try the program on a work-a-day, rest-a-day basis.

Stage 1. Jog 10 steps; then walk 10 steps. Repeat five times and take your heart rate. Stay within THR zone by increasing  or decreasing walking phase. Do 20 to 30 min of activity.

Stage 2. Jog 20 steps; walk 10 steps. Repeat five times and take your heart rate. Stay within THR zone by increasing or decreasing walking phase. Do 20 to 30 min of activity.

Stage 3. Jog 30 steps; walk 10 steps. Repeat five times and take your heart  rate. Stay within THR zone by increasing  or decreasing walking phase. Do 20 to 30 min of activity.

Stage 4. Jog 1 min; walk 10 steps. Repeat three times and take your heart rate. Stay within THR zone by increasing or decreasing  walking phase. Do 20 to 30min  of activity.

Stage 5. Jog 2min; walk 10 steps. Repeat two times and take your heart rate. Stay within THR zone by increasing or decreasing walking phase. Do 20 to 30 min of activity.

Stage 6. Jog 1 lap (400m, or 440 yd) and check your heart rate. Adjust pace during run to stay within the THR zone.  If heart rate is still too high, go back to Stage 5 schedule. Do 6 laps with a brief walk between each.

Stage 7. Jog 2 laps and check heart rate. Adjust pace during run to stay within the THR zone.  If heart rate is still too high, go back to Stage 6 activity.  Do 6 laps with a brief walk between each.

Stage 8. Jog 1 mile and check heart rate. Adjust pace during the run to stay within THR zone. Do 2 miles.

Stage 9. Jog 2 to 3 miles continuously. Check heart rate at the end to ensure that you were within THR zone.     Source: Franks and Howley 1989