Corrida e Jogging

Type of training: Running or Jogging

Running and jogging are popular ways to improve fitness, promote cardiovascular health and strengthen the body. Although they are often confused, they have some differences: jogging is a lighter, more sustained run, while running involves a higher intensity.

Running and Jogging

Benefits of Running and Jogging

  • Improved cardiovascular health : Reduces the risk of heart disease and high blood pressure.
  • Muscle strengthening : Works the lower limbs, core and improves endurance.
  • High calorie burn : Excellent for weight control and reducing body fat.
  • Mental well-being : Reduces stress and improves mood through the release of endorphins.
  • Accessibility : It can be practiced anywhere, without the need for specific equipment.
Running and jogging

How to Get Started

  1. Choose the right footwear : Shoes with good cushioning to avoid injuries.
  2. Warming up before running : Dynamic movements to prepare the body.
  3. Start with moderation : Alternate between walking and light jogging to adapt.
  4. Maintain good posture : Relaxed shoulders, comfortable strides and focus on breathing.
  5. Progress gradually : Increase distance and intensity as you progress.

Tips for an Efficient Workout

  • Choose suitable surfaces (e.g. trails, track or road).
  • Maintain adequate hydration before and after training.
  • Stretch after the session to prevent muscle pain.
  • Respect your body's signals to avoid injuries.
Running and jogging

Conclusion

Running and jogging are effective ways to improve your health and fitness. Regardless of your level, these workouts provide lasting benefits for your body and mind. Start slow and stay consistent for the best results!

Get ready and start your running or jogging journey today! 🏃‍♂️💪

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Training Type

Strength Training

  1. Free weight training (dumbbells, barbells, kettlebells)
  2. Weight training machines
  3. Functional training
  4. Progressive resistance training
  5. Powerlifting (focus on maximum strength movements: squats, deadlifts and bench presses)
  6. Isometric strength training
  7. Strongman (training with equipment such as tires and logs)

Cardiovascular Training

  1. Running or jogging
  2. Cycling (indoor and outdoor)
  3. Cardio machine training (treadmill, elliptical, rowing, exercise bike)
  4. Swimming
  5. High Intensity Training (HIIT)
  6. LISS Training (Low-Intensity Steady State)
  7. Rope jumping

Flexibility and Mobility Training

  1. Dynamic and static stretching
  2. Yoga
  3. Pilates
  4. Joint mobility training
  5. Myofascial release training (foam roller)

Functional and Free Body Training

  1. Calisthenics (body weight exercises such as push-ups and pull-ups)
  2. TRX (suspension) training
  3. Animal flow
  4. Parkour
  5. Artistic gymnastics

Specific Sports Training

  1. Football, basketball, volleyball training, etc.
  2. Athletics training (running, jumping, throwing)
  3. Water sports training (surfing, rowing, water polo)
  4. Combat training (boxing, kickboxing, MMA, jiu-jitsu)
  5. Winter sports training (skiing, snowboarding)

Resistance Training

  1. Endurance training (long distance)
  2. CrossFit (mix of strength, endurance and cardio)
  3. Circuit training
  4. Metabolic training
  5. Plyometric training (explosiveness, such as jumping and throwing)

Mental and Recovery Training

  1. Active meditation
  2. Tai Chi
  3. Sports massage and active recovery
  4. Breathing training

Outdoor Training

  1. Hiking and trekking
  2. Trail running
  3. Climbing
  4. Outdoor Bootcamp
  5. Sprint training on hills or stairs

Goal-Specific Workouts

  1. Weight loss training (focus on HIIT and LISS)
  2. Hypertrophy training (muscle growth)
  3. Rehabilitation training (post-injury, physiotherapy)
  4. Pre/postpartum training
  5. Anti-aging training

Technological Training

  1. Virtual Reality (VR) Training
  2. Vibrating platforms
  3. Wearable-assisted training (smart watches, heart rate bands)
  4. Training on apps or online platforms
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Train wherever and whenever you want!

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