1. Heat consumption
The calories consumed in one hour, the condition of easy exercise is 420 calories (your weight is about 120 kg); 588 calories (your weight is about 150 pounds)
2
Enhance muscle and muscle endurance
Regular and uninterrupted jogging can enhance motivation and muscle endurance, which is our ability to maintain work and cope with emergencies. Jogging is one of the best choices.
three
Improve cardiopulmonary function
Persisting in jogging will increase the systolic blood volume, lower the resting heart rate, lower blood pressure, increase the content of high-density lipoprotein cholesterol in blood and improve the working ability of the body.
four
Metabolic detoxification
Regular xxx can accelerate the metabolism in the body, delay the aging of body functions, and excrete toxins and other redundant substances in the body through sweat and urine.
five
Relieve psychological pressure
In a competitive environment, if you don't eliminate the tension, mental and psychological pressure, you will always be at a disadvantage. Moderate jogging will reduce the psychological burden and maintain a good physical and mental state.
six
enhance the quality of life
Health is the foundation of everything. The first condition to improve the quality of life is to have a healthy body, and jogging regularly is the only way to promote good health.
The best time to jog
1
Jogging for half an hour should be at 7-8 am, because the sun has just risen and the air is freshest, which has been irradiated by ultraviolet rays. There will be impurities in the air if you exercise too early. People who just wake up have high blood concentration, and the elderly are prone to cardiovascular diseases. The air quality is not very good when you exercise at night.
2
Exercise time: 30-40 minutes or 6-8 kilometers three times a week.
three
Exercise taboo: the weather is too cold, so don't exercise reluctantly when you are sick and have a cold.
Physical preparation work
Warm-up is to prepare the body and make the body sweat slightly, which takes about 10 minutes.
1. Move the knee joint, squat down, hold the knee with both hands, twist the knee clockwise, and twist the knee counterclockwise after doing 10 times.
2. Move the hip joint and lift the leg alternately, 20 times each.
3. leg press: Relax your shoulders and back, move one leg forward, bend your knees 90 degrees, and your thighs are parallel to the ground, and the other leg.
Bend and stretch, touch the ground with your toes, while keeping your upper body upright. /kloc-After 0/0 times, switch to the other leg to continue.
4. Turn around, straighten your hands, and turn around to move your waist.
5. Move your feet, stand, with your hands akimbo, one foot standing normally, one toe touching the ground, and rotate clockwise for a while.
Then do it counterclockwise for a while.
6. Kick back and forth to move your hips and knees.
7. Stretch the upper body and rotate the neck and arms left and right.