For beginners or people who have stopped exercising for a long time, it is best not to exceed 10 to 15 minutes at the beginning of each exercise, and there can be a slow walking process in the middle. Jogging time can be gradually increased to 20 minutes in one month. The key to jogging is persistence, and you need to train three times a week on average.

The best time for running in a day is between 17 and 18. Because people have the highest body temperature at this time of the day, supplemented by exercise can bring good results.

First of all, jogging rhythm

1. When jogging, relax your whole body muscles and breathe deeply, long, slowly and rhythmically. You can take two breaths, two breaths, three breaths, three breaths. Take a deep breath with your abdomen, bulge your abdomen when inhaling and close your abdomen when exhaling. When jogging, walk briskly and swing your arms naturally.

It is advisable to run for 20 to 30 minutes every day, but it must be persisted for a long time to be effective. Jogging can be divided into in-situ running, free running and quantitative running. Running in place is jogging in place. At first, you can run 50~ 100 steps at a time, and gradually increase it. After 4~6 months, you can increase it to 500~800 steps at a time.

3. Running with high legs can increase the intensity of exercise. Free running means changing the running speed at any time according to your own situation, regardless of distance and time.

4. Quantitative running is limited by time and distance, that is, running a certain distance in a certain period of time, from less to more, gradually increasing.

Second, the safety tips

Choose a flat road and don't wear leather shoes or plastic shoes. If you are on asphalt or cement roads, you'd better wear thick rubber shoes. Before running, you should take a walk, take a deep breath and exercise your joints. If you are on the highway, you should pay attention to safety and try to choose the sidewalk. If you feel loss of appetite, fatigue, dizziness and palpitation after jogging, it may be that you have exercised too much, so you must adjust or get the guidance of a doctor.