High-intensity jogging can damage heart and lung function. You can start from 20 minutes, because jogging for more than 20 minutes will improve cardiovascular health. Then slowly increase it to half an hour or an hour according to your own situation.
Precautions after running:
1, don't squat and rest.
If you squat down and rest immediately after fitness exercise, it will hinder the blood return of lower limbs, affect blood circulation and deepen physical fatigue.
2. Don't take a cold bath (or swim) when sweating heavily.
When sweating heavily after exercise, the capillaries on the body surface dilate and a lot of heat is released in the body. At this time, if you encounter cold water, the capillaries will suddenly contract, which will easily reduce the body's resistance and cause diseases.
Step 3 relax after running
When you feel exhausted after each exercise, you should relax properly, which will help to eliminate muscle fatigue and restore your physical strength quickly.