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This Videojug film is designed to show that jogging is not something difficult. With properly planned schedules and gradually increasing the running time, it is possible to jog for long intervals.
本期節目講述慢跑并非難事。只要準備充分時間清晰，長時間的慢跑完全是可行的。
Hi, my name is Richardo Macedo. I am from R-fitness in Kingston, London. We are going to show you how to do some exercise and present you with few guidelines.
大家好，我是理查多·馬塞多，是一名健身教練，來自倫敦。我將告訴大家的是如何做運動并給自己設定一個運動目標。
So, let's get ready. Jogging is not a mystery; it's not a big secret. Oh my god!!! Am I doing the right thing? The main thing is getting started.
預備。慢跑并沒有什么竅門，而且關鍵在于你能開始去做。
You can start like walking five minutes and jogging for two minutes. Walk five minutes and jog for two minutes. First day, if you can make different programs, let's say eight-week program, so you can aim to run half an hour by the end of the eight weeks.
剛開始的時候可以走上5分鐘之后跑步2分鐘，按照5-2的比例進行慢跑和行進。第一天，我們要制定一個八周的計劃，以跑步半小時為最終目標。
That's a good one. Each time you jog, reduce the recovery movement, reduce the walking a bit and increase the jogging. So, by day two, you can run for five minutes and just walk for three minutes.
做得很好。每次慢跑之后，減少休息的時間，并增加慢跑的時間。長此以往，你可以跑上5分鐘而只用休息三分鐘。
Run five, walk for three. So, increase each time. Let's say you can make a plan for three times a week.
跑5歇3，逐次增加。可以每周做三次。
Three times a week, you do five-minute run, walk for three, five minutes run and walk for another three. You do that for fifteen minutes. Could be hard in the beginning, but then your fitness level will increase and you going to be able to do longer.
每周三次，每次跑步5分鐘，走三分鐘，并堅持這個5-3的比例，剛開始的時候連續三次轉換可能有些吃力，但是你的身體承受度也在增加，所以你可以延長沒次運動的時間。
So, probably by the week number six or number seven, hopefully you are going to be able to do twenty minutes run. So, that's the target. Keep increasing gradually.
所以開始的時候可以是6-7分鐘的跑步時間然后慢慢增加到20分鐘，關鍵在于堅持，并逐漸增加訓練量。
Reduce the recovery time and increase the running gradually, and I am sure you are going to be able to get there. Make sure you have the right shoes and the proper gear, keep yourself hydrated and maybe I will see you on the road sometime. Take care.
減少休息的時間并逐漸增加跑步的比例，我敢保證你能完成。要有一雙合適的跑鞋和堅持下去的動力，要流汗，可能我們會在不經意的時候碰見，照顧你自己。
Thanks for watching video How To Start Jogging
謝謝收看本期“慢跑健身”節目。
