Physical Activities That Develop And Rejuvenated The Physical Body part 2

http://goodhealthfront.blogspot.com/This is the second part of the story: Physical Activities That Develop And Rejuvenated The Physical Body. Enjoy!

 Jogging or slow leisurely running befits personal health. Jogging is slower than brisk walking. It is a world unique in itself.

Jogging is characteristic by a side by side movement of the foot and at a leisurely pace.

Make it leisurely and moderate and you will benefit more from it than running fast for 10 to 15 minutes.

Welcome to jogging.

Its many and varied benefits surpass other running activities.

One sprint or dash for a laurel in a competitive spirit, and I have not seen or heard joggers enter competition.

I jog regularly two to three times in the week. I jog ¼ of a mile because I have other bodily activities like swimming incorporated into my weekly exercise routine or experience.

It takes me at least 45 minutes because I go briskly and slowly.

On the last Friday and Saturday of the month, I jog at most a mile. This is what I did every last week of the month, so that I made the traditional 2 hours 30 minutes for the week. In other word, I jog two times, 1 mile each time in the last week of each month for 2 hours 30 minutes only.

Longer, slower, stronger and healthier is the benchmark for jogging more than a mile. Your timing should be 2 hours 30 minutes. Medical authority has sanctioned this distance and time limit as very beneficial.

More than this in the week has serious negative side effects. You should be digging your grave with jogging!

You should learn to make jogging into your exercise plan as very healthily.

As an example, I scheduled Mondays for jumping jack, the plank, press ups and downs and push and pull, etc. These are exercise that I and you can do in the living room.

Now, I incorporate these as warming ups before I begin jogging on Tuesdays, Wednesdays and Fridays, and or Saturdays.

These exercises like the jumping jack, the frog jump and the plank have beneficial effect on the knee and hip bones. Let me illustrate it here. At 48 years, I realize I was unable to wear my pant, boxer, shorts and trouser by standing up. I can only wear these cloths sitting on the bed or low chair.

Looking back, I see my dad and others middle age men doing the same thing. This is a disease of the joints and hip muscles or bone.

It is then that I begin doing serious physical activity again on my person. In two weeks time, I realize I can normally wear my pants, and so on just standing! Any form of moderate physical activity benefits the physical body and mind.

On Thursdays, I find time to relax my nerves and muscles on the river. In other words, I go swimming.

My friend, I do not know about you.

How you plan your physical activities is up to you. It is at your convenience.

Jogging will benefit you more if you go slowly and briskly, provide you jog more than half a mile in the week. But begin with ¼ of a mile or less. Begin with some warming ups as said earlier. Include the press up and dawn, the plank and the jumping jack among the warming up action. These will loss the joints and muscles of the legs, tights, hips, waist, and so on. It further rejuvenated the back bone and the central nervous system.

Otherwise, you may feel very uncomfortable with joint and muscle pains, including the chest and back pains.

Remember a sound physical activity do not give pain to the body. It brings with it sound health benefits.

Here I recalled the first time I jog more than a mile in preparation for a local cross country marathon. Although I made it, I feel pain all over my body, especially the ankles, legs, muscles, joints and had a hard time finding my breath.

I went to see my doctor for medication. Prescription including pain killer were prescribed for me. I got some relief. I never has venture so again without some warming ups before any form of bodily exercise.

Do not jog if you cannot take a short walk of 100 yards.

Do not jog if you had not attempt any exercise to loosen your joints and muscles.

The risks are heavy on the negative side.

It can result in heart failure or disturbance in some cases.

It can end in fainting and or mental disturbances. In one cross country race, one runner fainted and kept shouting “Olotu, Olotu, take time.” Olotu, is my History teacher. Whether the runner had a grudge against him, I do not know. He was taken to hospital and given a syringe and became calm.

I have seen it happen more than once.

Try jogging for only ¼ of a mile or less to begin with. This will prepare you well for the next or higher level of 1.5 miles.

I prefer to go jogging early in the early morning. Some prefer the evening when the over head sun sink in the horizon.

Whatever your preferences, jog morning or evening, twice or three times in the week is fair enough.

On the average, you should spend 2 hours 30 minutes each week for a distance of 1.5 miles for a week. This means you should jog only for an average of 45 minutes in a day. This is the standard set by medical authority.  I am reminding you of it here again because I have said it before. Anything more than this can lead into a negative experience.

So take good care of your body.

A fat person can use jogging to reduce weight, while a thin person can use this tool to build strength and stamina.

Provide this is done three times in the week. One should schedule certain day say Tuesdays, Wednesdays and Fridays on a regular basis for these actions or the plan to loss weigh will be a failure.

What gains do you get from jogging apart from losing weight as mention above?

·         Efficient transportation of blood and food nutrients all over the body is assured

·          

Digested food material including oxygen is distributed freely round the body via, the blood stream

·         It reduced cholesterol in the blood. Unwanted cholesterol and fat in the body is broken down or it is burnt and oxidized to release energy for other bodily activities

·         Jogging builds stronger bones. Jogging is more powerful than walking. The more you jog regularly, the stronger and more powerful your bones become. Osteoporosis is thus eliminated

·         Jogging surpasses running in building stronger bones, muscles, ligaments and tendons. It prepares the body for the running sprint or dash action.

·         Professional boxers use jogging as a warming up tool before entering the gym.

·         Jogging brings with it the benefit of mental alertness. Jogging will enable you to be more mental alert. You think straight and positive

·         It reduced heart disease. Heart related disease like diabetes, high blood pressure are done away with. 

Your heart beat will become regular, and hence, low blood pressure or high blood pressure is eliminated

·         Jogging induces relaxation. After a jogging session, you can rest well and relax

·         Jogging regularly will prevent the formation of cancer cells in the blood stream

·         Your joints and muscles become more flexible  or pliable

Jogging Clothes

Think of a good outfit to go for a jogging. A pair of running shoes with soaks is okay.

Wear a long sleeve jersey with matching trousers. Your jogging suit should be comfortable. This will keep your body warm and prevent a cold seizure if you are jogging early morning.

Shorts are idea for jogging in the evening if the weather is hot or rather warm. Otherwise, wear a long sleeve jersey with a trouser and matching pair of running shoe as said above.

In all, be very comfortable in your jogging cloths.

Starting To Jog

I have mentioned somewhere that if a person cannot walk, he or she cannot jog.

You have to prepare well for this with some aerobic exercises. One of these is walking.

Do walk some few yards and synchronize it into jumping jack, frog jump, push and pull, the plank 

and press up and down. At most 10 exercises are to be done for a minute each before you jog.

These basic exercise help loosen the joints and muscles of the body.

As you jog for 15 minutes, slow down and walk for 3 minutes. Then take a dash for a minute and synchronized it into a sprint for only 30 seconds. This will adjust the body to any tear and wear. Then walk for a minute and synchronize it into jogging again.

Alternate between jogging, walking and running, this makes you less tire and enjoyed the activity.

As you alternate between jogging, walking, dash and running, the body including the joints and muscles will be repairing itself from any tear and wear.

One immediate vital benefit noticed from this is that one gets less tire but realize the body still retain more energy for other activities at the end of the jogging.

The story so far can be useless if we do not think about food to eat.

Eat these Foods

You should eat complex carbohydrates and natural fats and proteins, including fruits and vegetables plus nuts for your good.

Complex carbs should include brown soya bean or any legume, whole wheat bread, brown or semi-polish rice, yam, topiaca and taro.

They deliver the steadily supply of sugar into the blood stream that will not raise the blood pressure. 

Unlike refined starch and glucose (table sugar), that easily spiked your blood, and making your tire and lethargy and raising the blood pressure to abnormal level.

Any refined food or convenience food should not be eaten before jogging, exception is 100% whole meal.

So eat these natural foods: guinea corn, maize or sweet corn, millet, quinoa (quinoa has all the essential amino acid found in egg or lean meat) and oats; whole wheat, sorghum, brown or semi-polished rice, rye and spelt.

You can add your favorite complex carbohydrates to the list like

Seeds and nuts: peanuts or ground nuts, almonds, brazil nuts, walnuts and chest nuts; cashew nuts and fresh coconuts; sunflower seeds, rape seed, melon, bread fruit and chia seeds. Seed and nuts contain the much need natural polyunsaturated oils.

Convenient made carbohydrates (100% whole grain) will include whole grain bread, All-bran, oat meals and so on.

Eat also these root and cane tubers: sweet potatoes, Irish potatoes; sugar cane, sugar beet and sugar palm.

Sparely enjoy brown sugar, wild honey and molasses. Use them in teas or coffee and as a spread on breads, pancakes and plain biscuits.

All fruits including fig, kiwi, and berries.

Have a well balanced meal of carbs, protein and fats including fruits and vegetables two hours before attempting any of the activities.

I usually chew a one feet size length of sugar cane and suck an orange or two before jogging in the morning.

It provided the sugar or fuel my muscle and brain need during the jog. A night before this, I eat a well nourishing and balanced diet with plenty of protein.

It all depends on how far I want to go. For a mile, I will chew half cup roasted peanuts plus two freshly boiled eggs in addition to two sliced bread and a cup of cocoa 90 to 120 minutes before.

The place of protein in any bodily activity helps in muscle health. Some 30 minutes during or after an activity, the muscle begs for proteins. So eat much protein that contained all essential amino acids.

Eat eggs, milk, lean meat and red meat, poultry and turkey. These food items also contained solid fats and supply much energy to the body than carbs and proteins. Include some nuts of your liking into the meal especially when the food items contain solid fats.

Your protein sources from sea foods will include sardines, tilapia, tuna, mullet and salmon. Shrimp, oysters, lobsters, trout, cod, halibut and sole will provide all the protein your body need.

You should always eat your favorite natural foods.

Add also some brown soya bean with peanuts to any vegetable meal. These make a complete protein source, if quinoa is not available. Make a glass of two table spoonful dilute skin milk in 50 cl of water to enhance the meal.

Tip: do not do any of the exercise immediately after taking a meal. If you go swimming straightaway after a meal, you are likely to be drowned in the water, no matter how good you can swim. So take plenty of time at least two hours to rest before major exercise.

One thing more after the exercises for good, you have to take a bath and eat.  What you eat depends on you, and will include all the class of food item mention above. But ensured your diet is well balanced with fruits and vegetables.

Have a cool bath. After washing of the soapy foam or scum with cool water, refresh your body with some warm but not hot water. This still keeps the muscles warm and flexible. This will constrict blood flow on the surface of the skin. Then cool the body again with cool water.

This will bring the much flow of blood to the skin surface of the body, thereby rejuvenating the skin with food nutrients.

Jogging for your health today.

To your good health!

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A 5.00 AM Jogger On The Go

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