We all have to think about how to keep your body in shape without extreme loads and large financial costs. The ideal choice in this situation is running. Jogging can be almost all year round, without the need in expensive equipment. All you need to start Jogging – comfortable athletic shoes and a bit of theoretical knowledge.

What is so useful running?
With the help of running trains and strengthens the entire cardiovascular system and the heart muscle itself. Increases the amount of oxygen entering the body, which increases mental activity, and sometimes the challenges of what comes during the run. Improves the function of the kidneys, accelerates liver regeneration, and improves the condition of the musculoskeletal system.

Of course, running has a positive effect not only on physical health but also the morale of the person. Running is an incredibly effective way of dealing with stress and fatigue, because together with then go out of body all the accumulated day for the decay products. And let's not forget that running is a great way to cope with depression, so long as the load increase the concentration of endorphins.

Tip! If your physical training or health does not allow you to run, then you may change on the bike. Suitable for beginners high quality and inexpensive Bicycle brand kross (http://ultrabike.ru/velosipedy/kross/). Cycling will allow you to strengthen cardiovascular system, increase stamina and lose weight. Well, after this, you can safely start to run on foot!

And very little theory.
The main mistake beginners Jogging is a widespread belief that you can just take and run, of course, no one is stopping you to do so, but it can lead to unwanted injuries, such as sprains of muscles and ligaments. To avoid such problems, before workouts you must warm up your muscles and stretching. Stretching helps prepare the muscles, ligaments and tendons for the upcoming load, as well as helps to maintain the flexibility of joints.

Considered to be optimum workout 3 times a week, as the recovery period after stress is about 48 hours. Excess of the optimal break between workouts can lead to fatigue of the body and the injuries already described above, therefore, it does not lead to recovery of the body, but rather to the worsening of your physical condition. Beginner runners are considered the most effective workouts to 30 minutes during 12 weeks, later you can gradually increase the load.

To workouts has brought optimal results and improve your physical condition, it is important to monitor your condition during exercise, it is important that your heart rate never dropped below 120 beats per minute and not risen above 150.

Finally I can wish you good luck in training and, of course, good health.