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Jogging for Obese People

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If you are obese again and healthy, jogging is likely to be a safe and effective way to exercise. Before you start jogging, do a physical examination. Once you start, following a structured plan and gradually increasing your mileage will provide steady progress and minimize your chance of injury. Heavier runners must be careful to avoid joint injuries, but the benefits of regular jogging, especially if you like the sport, can outweigh the risks.

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jogging is suitable for people of all shapes. (picture: Ingram publishing / Ingram publishing / Getty Images)

benefits

no matter how much you weigh, regular exercise is good for your health. Exercise can prevent cardiovascular disease and reduce mortality, which is very important for overall health. Running or jogging gives you a good aerobic exercise, although it also puts more pressure on your joints than low-intensity aerobic exercise, such as swimming or cycling. If you like jogging, have time and inclination to jog regularly, and get medical permission, this is an excellent exercise option.

safety

anyone who is overweight or obese must be approved by a doctor before starting a running program. Medical permission is also necessary for people over 40 years old, not used to exercise, prone to bone or joint problems, diagnosed with serious illness or smoking. Mention to your doctor any physical symptoms, such as dizziness, palpitations, or dyspnea. Your doctor may instruct you how to jog safely and come up with a training plan. There is a risk of running if you have knee injury or pain. However, if you don't have arthritis or other knee problems, there's no evidence that running can cause damage, according to Dr. Melina jampolis, a member of CNN's medical team. Even if you have some knee pain or injury, jogging is possible. By alternating jogging, strength training, and other cardio workouts, you can reduce your risk while trying to achieve your running goals, explains jampolis. If you have a problem with your knee, consult a doctor or physiotherapist to develop a reasonable training plan.

Training

all new joggers should follow the beginner's training plan, which will start from the running / walking interval and gradually increase to a longer running time. It's OK to progress slower than planned, but don't increase mileage or skip steps. Another training strategy is to monitor your heart rate and exercise, which is 50-75% of your maximum heart rate in your target heart area. As your cardiovascular health improves, you will be able to jog longer in the target area. The goal is to exercise in your target heart area for at least 30 minutes, three times a week or more. However, when you start running, don't run for two days in a row; your body needs time to recover between workouts.