Nama / Nim : Fitri Rahma Wati / 2242115017

Prodi : IAT
Kel UPB : 5
Tugas : Writing / Reading 4

JOGGING

Jogging is a form of trotting or running at a slow or leisurely pace. The main

intention is to increase physical fitness with less stress on the body than from faster
running but more than walking, or to maintain a steady speed for longer periods of
time. Performed over long distances, it is a form of aerobic endurance
training.Jogging is running at a gentle pace;its definition, as compared with running,
is not standard. In general, jogging speed is between 4 to 6 miles per hour (6.4 to 9.7
km/h).Initially, jogging was practiced as training for fencers in the 16th century. But
because fencing was usually reserved for the upper class and the nobility, the middle
and lower classes did not take pictures of the activity.It was only in the 19th and 20th
centuries that changes occurred that increased the popularity of jogging. This is
because of the changing times when professional sports began to be recognized and
practiced.
Jogging is also known to improve heart health by pumping blood Go to the heart and
make the heart strong, so you can avoid various heart diseases. Then, jogging can also
maintain blood pressure and control blood glucose and cholesterol levels in the body.
Jogging is one of the most favored types of exercise by the public because the benefits
of jogging are felt for the whole body and are lighter than other sports. You only need
to run for a few minutes and the calories in your body can burn. Jogging involves
various muscles throughout the body, so this sport burns quite a lot of calories if done
at moderate or high intensity. Here are some of the benefits of jogging for body health
that you need know:
1. Burn fat in the body
2. Improves the respiratory system
3. Strengthen the immune system
4. Improve heart health
5. Help overcome depression

Jogging is a relaxed running activity that is beneficial to the health of the body if it is
routinely undertaken. Even though it looks simple, jogging needs to be done correctly
to reduce the risk of injury. Therefore, first understand the correct jogging preparation
and technique before you do it.To get the maximum benefits of jogging, there are two
important things you need to pay attention to, namely:
a. Preparation Before Jogging
Good preparation can support your comfort and enthusiasm while jogging. The
following are some things that need to be prepared before jogging:
1. Comfortable running shoes on the feet
2. Comfortable sportswear
3. Determine the location and time of jogging
4. Fulfill nutrition and energy intake
b. The Right Way of Jogging
So that you can get the maximum benefits from jogging and reduce the risk of
injury, follow the following running and jogging guidelines:
1. Warm up before jogging
 Stand on one leg, rocking the other leg back and forth for a few
minutes, then switch to the other leg. After that, move the foot in a
circular motion, as a stretch for the ankle.
 Take a leisurely walk, then every 10 steps, jump in place from foot
to foot to your knees at waist level. Do this jump for 5-10 seconds,
then resume walking leisurely again. Repeat this movement up to
4 times.
 Walk by lifting your knees to waist level. Do up to 10 times on
each leg.
2. Jogging technique
Start by walking for a few minutes, then start jogging with short distances
and duration. For example, the duration ratio used is 1:7, which is 1
minute of running and 7 minutes of walking.
3. Posture and breathing techniques while jogging
Lean forward slightly with your fists clenched. The position of the head
must always be upright when running, not looking down or looking up.
During jogging, use breathing techniques by inhaling through your nose
and mouth, then exhaling through your mouth. This is useful for meeting
the body’s oxygen needs while jogging and reducing the risk of cramps in
the abdominal muscles.
4. Cooling
5. The ideal frequency and duration of jogging time