The risk of doing exessive jogging

There is no doubt that exercise, including jogging, does play an important role in maintaining a healthy body. But no specific duration, frequency, and intensity are agreed upon, for the body to get maximum benefit from jogging. In addition, if not done properly, jogging can actually bring adverse effects on health.

Jogging is one of the best ways to build muscle mass, burn fat, and maintain heart health. This exercise is even more effective to burn belly fat than lifting weights. Other studies have found that people who regularly jog at least three hours per week have a lower risk of dying from a disease than those who do not regularly jog. To get maximum benefit from jogging, there are some things below that need to be considered.

Start gradually

As a beginner, it is advisable to combine running with a way to make the body adjust. Gently moving from running to run will also prevent tears in the muscles and tendons. You can start walking at least 20 minutes per day for 4 days a week. Replace walking by running gradually to finally get 30 minutes of jogging.

Another tip, a coach and former marathon runner suggests the beginner to allocate 10 minutes with one minute running and one minute running, alternately, without a specific speed target. Raise to 15 minutes, with two minutes walking and two minutes running alternately, for 3-4 times a day. By gradually increasing the running time, over time you will be able to run 25 minutes a day, 4-5 times a week. With this duration will achieve 90% benefits for cardiovascular that can be obtained from jogging.

No need too often

Jogging every day keeps the same muscles used constantly, so do not have enough time to rest. Therefore, it would be better if jogging combined with other sports such as swimming, cycling, or lifting weights. Some researchers found that the right jogging frequency is three days per week with a total duration of approximately 1-2.5 hours per week, and an average speed of 8 km / h. As a beginner, run more slowly than you think you can.

Patients with chronic diseases need to check first

If you have heart disease or other high-risk conditions, you are advised to see a doctor first before planning a physical exercise. Too often and too long jogging can worsen the cardiovascular disease and hypertension suffered.

Certain risks

Like other sports, jogging can also bring certain risks that need to be anticipated. Below are some of them.

    Patellofemoral pain syndrome

    This condition marked the pain behind the kneecap after undergoing certain activities such as sitting with bent legs, climbing, and also running. The syndrome can occur if you increase your mileage too quickly. Stretching your legs and stopping running for some time, can ease this condition.

    Dead Butt Syndrome

    The Dead Butt syndrome is the name for the gluteus medius tendinosis, the inflammation of the tendon in the buttocks. The more risky conditions experienced by long distance runners is a sign that you need to rest or slow down.

    Temporary disturbance of the heart

    The study found that jogging in high intensity can cause temporary disturbances in the right ventricle of the heart. The heart may dilate with decreased right ventricular function. This condition is usually found on runners after the race. However, this condition is temporary and the heart is able to recover within a week.

    Runner's Face

    This is a condition of loss of fat tissue causing loss of face volume, so that facial bone looks prominent, elasticity and elasticity of the skin decreases, and formed deep wrinkles. This effect generally occurs in runners aged 40 years and over. However, there is also the opinion that this situation is only due to strict diet or other extreme sports activities other than jogging.

    Runny nose

    A study found that increased air flow into the nose combined with increased levels of breathing makes the nose produce more mucus. This situation causes the runner's nose to become runny.

    Want to urinate more often than usual

    Increased blood flow from the heart during jogging throughout the body can affect the production of urine by the kidneys. However, keep drinking on the sidelines of jogging, because water is needed so that the body does not become dehydrated. You can take a moment to urinate during pause.

Decreased levels of intelligence

     There is a study that found that people who often jog in urban environments are more at risk of brain inflammation and have lower intelligence levels than those who run in the suburbs. This condition is thought to be caused by high exposure to pollution such as motor vehicle fumes. Therefore, it is advisable to run in the city park and avoid areas near the highway, especially during rush hour.

Above all the above risks, jogging remains the right choice to nourish the heart and improve general health. Doing a warm up and determining the frequency and intensity that is ideal for you personally, will keep your body from the risk of injury and bring maximum benefits from jogging.