What are the precautions for jogging?

Jogging is effective at all times. At first, you can run one less time or every other day. After a period of exercise, it gradually increased to running 3000 to 4000 meters a day. When jogging vibrators for women , relax your movements naturally, breathe deeply and rhythmically, and don't hold your breath. Don't run too fast, don't run too fast or sprint. Maintain a uniform speed, do not feel uncomfortable subjectively, do not breathe heavily, do not face, and a relaxed atmosphere of talking while running is appropriate. Objectively speaking, the heart rate per minute during jogging should not exceed 180, minus age. For example, the heart rate of a 60-year-old person jogging is 180-60=120 beats per minute. The running speed of patients with chronic diseases can be appropriately reduced and the distance can be shorter.
safety tips
Choose a flat road surface and do not wear leather shoes or plastic-soled shoes. If you are on asphalt or cement roads, it is best to wear thick-soled rubber shoes. Take a walk before running, take a deep breath male masturbators , and move your joints. If you are on the road, you should pay attention to safety and try to choose the sidewalk. If you feel loss of appetite, fatigue, dizziness and panic after jogging, it may be because you exercise too much and must adjust or get guidance from your doctor.
The rhythm of jogging
When jogging, you should relax your muscles, breathe deeply, slowly, and rhythmically. You can breathe in two steps and breathe in two steps, or you can breathe in three steps and breathe in three steps. When jogging chastity cages , your pace should be light and your arms should swing naturally. The amount of exercise for jogging is appropriate from 20 times to 30 minutes a day, but it must be persisted for a long time to be effective. Jogging can be divided into in-situ running, free running and quantitative running. Running in situ is jogging in situ. You can run 50 to 100 steps each time, step by step kick ass , and gradually increase. After 4 to 6 months, you can increase to 500 to 800 steps each time. Leg lifting can increase the intensity of exercise. Free running is to change the running speed at any time according to your own situation, regardless of distance and time. Quantitative operation has time and distance limits, that is, a certain distance can be run within a certain time, gradually increasing from less to more.