In recent years, ultra-jogging has quietly emerged as a new form of exercise around the world. The blogger has published two articles entitled "Ultra Jogging Subverts Your Cognition" and "The Action Essentials of Super Jogging" on ultra-jogging in the early stage, and made some rough introductions to ultra-jogging. So, what exactly is ultra jogging? How is it different from traditional running? And what are the benefits? Today, let's take a closer look at the benefits of ultra-jogging.
1. The definition of ultra-jogging and its differences from traditional running.
Ultra jogging, as the name suggests, is running at a slower pace. Its speed is usually 6-7 minutes per kilometer, which is much slower than the 4-5 minutes per kilometer of traditional running. However, it is this "slowness" that gives ultra-jogging an advantage that traditional running does not have.
2. The benefits of ultra-jogging.
1.No Restrictions: Super jogging is slower than you think, whether you like sports or not? Even people who haven't exercised for decades can go super jogging. It doesn't matter how old you are or how much you weigh? Even if you have a BMI of 30 or more, you can still complete a 15-20 minute ultra-jogging exercise with ease and pleasure.
2.No exercise risk: The secret to ultra-jogging is to maintain the same speed as walking, and there is almost no exercise risk at slow speed. There will be no broken feet, injuries, knee injuries and muscle strains. Therefore, it is very suitable for middle-aged and elderly people and people with a large weight. Because injury-free running is the greatest pursuit of the majority of running enthusiasts.
3.Low impact: Since ultra-jogging is slower, it has less impact on the knees and ankles, reducing the risk of sports injuries.
4.High efficiency: When ultra-jogging, the heart rate is usually maintained between 60%-70% of the maximum heart rate, which means that the body can perform aerobic exercise in a relaxed state and improve the efficiency of exercise.
5.Enhance cardiopulmonary function: Long-term ultra-jogging can effectively improve cardiopulmonary function, enhance myocardial endurance, and prevent cardiovascular diseases.
6.Contribute**: According to scientific data, the difference between ultra-jogging and walking is that there is a movement of both feet in the air, so the calorie burn of ultra-jogging can reach 19~2.5 times. Coupled with the slow speed and relatively low heart rate, the exercise body is not as uncomfortable as running, it is easier to persevere, and it is more continuous to burn fat.
7.Improves mood: Ultra-jogging can promote the release of happy hormones such as endorphins in the body, which can help relieve stress and improve mood.
8.Improves sleep quality: Regular ultra-jogging can improve sleep quality and make it easier for a person to fall into deep sleep.
9.Delay aging: Ultra-jogging can boost metabolism and delay the aging rate of various organs in the body.
3. How to do ultra-jogging scientifically.
1.Choose the right gear: A comfortable pair of sneakers is essential for ultra-jogging. In addition, sportswear, sports socks, etc. should also choose breathable, sweat-absorbing materials.
2.Warm up: Do a good warm-up before ultra-jogging, including joint activities, muscle stretching, etc., to reduce the risk of sports injuries.
3.Control the speed: The speed of ultra-jogging should not be too fast, 6-7 minutes per kilometer. Beginners can reduce their speed appropriately and gradually increase their speed as their physical fitness improves.
4.Control your heart rate: Whether you're running at a normal pace or ultra-jogging, you need to control your heart rate to reduce your risk and get the best results. When ultra-jogging, the heart rate is controlled between 40% and 70% of the maximum heart rate. Here is the formula for calculating the maximum heart rate. One is the simple formula of 220 age (the older the age, the greater the error), and the other is about the more accurate formula of 208 (0.).7 age). A breakdown of age groups and exercise intensity is attached.
5.Maintain proper posture: When ultra-jogging, keep your body straight, your knees naturally bent, and your forefoot on the ground.
6.Watch your breathing: Keep your breath deep and long while jogging, don't hold your breath or breathe too quickly.
7.Gradually increase the amount of exercise: Beginners can start with 20-30 minutes of ultra-jogging 2-3 times a week and gradually increase to 4-5 times a week for 40-60 minutes each time.
8.Diet: Replenish the right amount of water and nutrients after a super jog to help the body recover.
In short, as a new way of exercising, ultra-jogging has been favored by more and more sports enthusiasts with its unique advantages. If you want to try ultra-jogging, then do it! Remember, no matter how you exercise, the key is to be consistent and make exercise a part of your life in order to reap the benefits of health and happiness.
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