If you have these signs while jogging or exercising, you should stop immediately to prevent stroke.

Jogging is a method chosen by many people to improve their health, because it is a simple exercise, increases endurance, and stabilizes the body shape. However, many studies have shown that jogging incorrectly will cause many harmful effects, even shortening your life.

According to medical experts, in reality, in the world or in Vietnam, there have been many deaths on the racetrack due to heart attacks and strokes. These cases look healthy on the outside but may have underlying diseases. They may have congenital diseases of the heart muscle, heart valves, coronary arteries, cerebral arteries... without knowing it. When they exercise too much, exceeding the threshold of the heart, blood vessels, respiration... leading to complications.

Body signs warning you not to jog for exercise

To avoid unfortunate incidents, experts recommend that before running or playing any sport, especially those requiring endurance, people need to have a physical check-up.

If during your run, you experience unusual chest pain that does not appear during your training sessions; your heart rate increases abnormally, not consistent with your exertion (monitored via a sports watch); you feel tired, your exertion threshold is lower than the same level of exercise on a normal day... these are all warning signs that you should slow down and report to a medical professional for close examination and monitoring.

5 mistakes when jogging for exercise that can easily lead to danger

Improper start-up

Many people think that running is a warm-up, so they often do not warm up or warm up incorrectly. However, warming up before running can make the exercise easier and avoid injuries.

Start running by walking slowly for 5 minutes and then speed up.

Running too fast

Running too fast is one of the typical mistakes of new runners. Running too fast can increase the risk of injury and cause fatigue for the runner. The most important thing in running is to maintain a regular training schedule and not to overdo it in each training session.

Overtraining

Many people are so eager to see the results of running that they spend too much time training. This leads to a decrease in performance or stagnation because the body cannot keep up with the adaptation, causing muscle pain, fatigue, prone to injury, sleep disorders, infections and mood swings.

Running irregularly

Many people who are new to running often train hard for the first week, then take a week off, and then start running again. However, this is a mistake.

To achieve the effectiveness of jogging, you need to practice regularly. It is best to run 3 times/week, about 30 minutes/time.

No health check before starting to run

Many people think that jogging is simple and anyone can do it. However, in some specific cases such as being overweight, sick or over 65 years old and rarely exercising... you should be examined by a doctor before starting jogging for the first time.

Many studies show that most deaths in sports are due to participants not receiving adequate medical care.

How much jogging is enough?

Researchers in the US recommend that the best time to jog is 2-3 hours per week. Scientists also recommend that the optimal speed when jogging that we should maintain is 8km/h, the frequency is no more than 3 times/week and of course the total time for jogging should not exceed 2.5 hours.

To talk about safety, how many kilometers is safe to run per day? Experts recommend maintaining a 3km run per day to ensure safety and effectiveness.

On the contrary, for those who run more than 3 times/week, running too hard at a speed of over 11km/h has a higher mortality rate and is similar to those who do not exercise. This shows that everything, if abused, will cause disadvantages. It is not true that exercising a lot is good, but we need to exercise depending on our health condition and exercise properly to bring the best results.