Jogging is an
excellent cardiovascular exercise and is also popular because of its
simplicity, adaptability to busy schedules, and the numerous benefits
that can be obtained from a sound program. These include improved
cardio-respiratory health, decreased risk of heart disease, decreased
body fat, increased bone strength, and improved leg and back muscle
Jogging is most appropriate for women who
are in moderate to good shape and who are not more than 30 pounds
Appropriate footwear is important for jogging. Choose a
comfortable pair of jogging/running shoes with adequate sole cushioning,
good head support, and sufficient mid-sole flexibility.
Always warm-up stretch, and cool-down during your jogging
session. Begin each session by walking or jogging at a low intensity for
5-10 minutes (warm-up) and then stretch your calves, quadriceps,
hamstrings, hips, and low back muscles (refer to the Flexibility
Training component for the principles and techniques of
After your exercise session, cool-down by walking at a low intensity for
another 5-10 minutes and then stretch the same muscles as before.
Be sure to breathe regularly throughout the exercise session.
As you jog be sure to keep your back straight , your abdominal
tight, and “pump” your arms back and forth.
Refer to the WF Cardiovascular Exercise contents for the principles and guidelines of a safe
and effective cardiovascular exercise program-including recommendations
for duration, frequency, and intensity (and how to monitor it) of a
program that is right for you and the goals you want to achieve.
For beginners (who are in moderate or better shape), jog no more
than four days per week with a day of rest between workouts to allow for
adequate recovery of the weight-bearing joints, ligaments, and tendons.
Each exercise session should last no more than 20-30 minutes for the
first 4-6 weeks.
It is also important to gradually increase the duration (the time
you spend in each session) before you increase the intensity. That is,
when beginning a jogging program, be more concerned with increasing the
number of minutes of the exercise session before you increase the
intensity, by increasing your speed or jogging hilly terrain. Interval
training (explained in the Cardiovascular Exercise component) is an
effective method of gradually increasing your intensity.
Refer to the WF Cardiovascular Exercise
contents for the principles and guidelines of a safe and effective
cardiovascular exercise program-including recommendations for duration,
frequency and intensity (and how to monitor it) of a program that is right for
you and the goals you want to achieve.