Will super jogging hurt your knees? Teach you the correct posture of super jogging: Mastering "this technique" is effective

The Japanese "super jogging" is a popular aerobic exercise in recent years. In addition to reducing weight, strengthening muscle strength, and enhancing cardiopulmonary endurance, it can also improve the three highs and chronic diseases. Even doctors praise it as "long-lasting exercise", which is more suitable for all ages. Many people are curious, why is super jogging so hard? Do you hurt your knees every day when running? Can you run away without shoes at home? "Happy Health Network" compiles the benefits, disadvantages and precautions of super jogging, and then starts to run first!

What is a super jogging?

"Super Jogging" is an aerobic exercise that uses slow running to achieve a slimming effect. In fact, ultra-jogging does not leave the ground at the same time, which is not a real running, but a "running in place" method to achieve the exercise effect. Its speed is a little faster than walking, about 4 to 6 kilometers per hour. You can maintain a steady breathing while running, suitable for sports novices, patients with the third high and silver hair.

【Super Jogging Correct Position】

Little lift your chin, look away, don't lower your head, raise your head and raise your chest, move your arms naturally with your body, keep your knees slightly and do not straighten, so as to ensure that the ground does not cause knee pressure. The palm of the front foot falls to the ground first, and the palm of the back falls to the rear. You don't hold your breath while running on the spot. If you start to feel a little panting, it may be because the speed is too fast, so you can try to reduce the speed.

The benefits of ultra-jogging

The ultra-jogging has been popular on the Internet in recent years. Why has it suddenly become a pandemic? Because it does not require expensive equipment and does not have site restrictions, the advantage is that it is easy, safe, low strength, and is not easy to feel tired, but it can also consume energy, so it has become one of the most popular movements in recent years.

Why do super jogging lose weight? In fact, the recommended speed for ultra-jogging is only 4 to 6 kilometers per hour, which is slightly faster than walking, but it can make the heart rate at about 60%. When the heartbeat reaches 60% of the maximum heart rate, the body will first consume more fat protein and sugar, which has the effect of burning fat, and will not exceed the burden of the heart.

Super jogging is efficient in fat burning and heart-to-heart training! It can not only improve cardiopulmonary function, but also effectively achieve the maximum heart rate of fat burning. After long-term execution, it can also stabilize blood sugar, reduce body fat, and strengthen muscle strength. The following are the benefits of super jogging:

. Enhance cardiopulmonary function: It can increase cardiopulmonary endurance. When the heart becomes stronger, each beating can send more blood and oxygen to the whole body, which will help the heart and lung system.

. Weight loss and fat burning: Low strength exercise can make the body stay in the fat burning area longer, thereby improving the efficiency of burning fat.

. Stable blood sugar: It can increase muscle sensitivity to insulin, help the body utilize blood sugar more effectively, and reduce blood sugar fluctuations.

. Pulsed muscles: Because the lower limbs are more active, it helps pulsed the lower limbs.

. Reduce mortality: According to the 2014 Copenhagen City Heart Research, low-strength, slow jogging can reduce mortality risk more than intense exercise.

What are the disadvantages of super jogging?

Cheng Wei-chan, attending physician of the Department of Urology at Taipei City United Hospital, said on his personal YouTube channel that ultra-jogging is aerobic exercise with medium and low strength, and has low requirements for muscle strength and cardiopulmonary function. It is not as strong as running and playing basketball. Therefore, the intensity of exercise is lower and there is no change. There are 2 main disadvantages:

The strength of the movement is too low: the strength of the movement is too low and it is not challenging. If you want to increase muscle mass, you need to add other movements with higher strength or retraining.

Single movement is more variable: it is easy to present a single boring rhythm, which may make people feel bored without music or TV.

Many people are worried about whether super jogging will hurt your knees? In fact, the speed of ultra-jogging is slower, and the impact force generated is relatively small, which can reduce the burden on the joints and knees. If performed in the correct posture, it can improve knee pain. In addition, the knee needs to be active to maintain normal function. Stop moving will cause a decrease in the activity during the period, so don't be unmoved.

How to avoid knee injury? When performing super jogging, the upper body should be straight and not tilted back. Keep your arms naturally and keep your center of gravity below your body. The front foot is first pressed on the ground, and the knee is not hit directly with the front foot. The foot is then touched on the floor. At the same time, keep the knees slightly tilted to avoid injury.

Who is suitable for super jogging?

Ultra jogging is suitable for all ages, regardless of young people or silver hair. People who do not have the habit of sports can also be regarded as a primary aerobic exercise. Because of their relatively simple and convenient, they can reduce the resistance to starting sports, and are also a good exercise option.

Can chew super jogging? Can knee pain be super jogging? Many clinical studies have pointed out that moderate and low-level exercises, such as jogging and walking on the floor, will not accelerate the progress of knee joint degeneration. The ultra-jogging movements force the front-end palm to land first, accompanied by bent knee joints to provide buffering and reducing damage to the impact. Therefore, it is also suitable for people with knee pain, but in order to better protect the feet, it is recommended to wear sports shoes.  

How long does it take to run a super jogging to be effective?

If you want to achieve good results, it is recommended to exercise for at least 30 minutes a day. According to the recommendation of the National Health and Health Department of the Ministry of Health and Welfare, the weekly exercise must be accumulated at least 150 minutes. If you are a novice in sports, it is recommended to set the time to 10 minutes. When the body gradually adapts, you can increase the exercise time in an advanced manner, increase it to 30-60 minutes each time and 3-5 days a week..

【This article is authorized by uho Health Network, and the original article is published on the website: https://www.uho.com.tw/article-65110.html】