If you keep jogging every day, you will lose weight in a month, and your weight may rebound during this period, but don't be afraid. As long as you stick to it for one and a half months, weight loss will stabilize. Generally speaking, it is no problem to lose 20 pounds in two months.
What should I pay attention to when jogging?
1. Necessary warm-up. Warm-up before running is absolutely indispensable, especially in winter. Warm-up can not only make you feel relaxed while running, but also reduce the possibility of injury. Warm-up before running is usually 5- 10 minutes, which can stretch legs, turn ankles and twist waist. Or simply walk first, take a brisk walk+jog to warm up your body and feel a little sweaty.
2. Jogging should properly control the running time. Generally speaking, it is better to run more than five times a week. Run for 40-60 minutes at a time. If it takes less than 40 minutes, the purpose of burning fat will not be achieved. If it takes more than 60 minutes, the calf will easily grow muscles. So it is also important to control the running time.
What time period should I choose for running to lose weight?
1. Try not to run in the morning. Many of us may think that morning running is the best time, but it is not. The air quality in the morning is the worst stage of the day, especially in the foggy morning. Moreover, the human body just woke up from sleep in the morning and is not suitable for high-intensity exercise.
2. The most suitable time for running in a day is from 5 pm to 6 pm, because this time is the most active time for human motor cells and metabolism. Secondly, it is 8-9 pm, which is suitable for people to eat for 2-3 hours. If you run at this time, it will have a very good effect on consuming excess calories and fat, and running at night can also improve the quality of sleep and make you more energetic the next day.
Let's leave now. As the name implies, we must swing our arms and stride forward as fast as possible. The answer is yes, you can definitely lose weight!
It takes more than 7 days to lose weight quickly, and at least 2 pounds can be lost. The muscles are tight and it looks like 4 pounds.
Take a brisk walk for at least 20 minutes at a time, preferably 40 minutes, to lose weight. The effect can be the best.
After the brisk walking stops, you should knock on your calf as soon as possible, so that it won't be sore and locally thickened.
Let's go. The biggest problem with losing weight is persistence. Stick to it for three days, and you will find yourself as light as a swan, and you won't even feel tired going upstairs.
A few days before walking, my thighs or calves will be slightly sore. Flap with both hands, press, knead, pinch, calf and thigh to relieve muscle soreness.
Let's leave now. Five basic rules
1. Dantian exert strength, keep the pelvis in a straight position and keep the back as straight as possible. The abdomen is located about 7 cm below the navel, in the center of the abdomen and back.
2. Take a bigger step than usual (about 20-30%).
3. Keep the speed of 6 kilometers per hour (per minute 100 meters).
4. Keep the speed of 4, bend your elbow 90 degrees, feel your back muscles being pulled, and swing your arms quickly.
5. During the fast walking, cooperate with the squat and stretching movements described later, three times a week, each time for 20 minutes to 1 hour.
The difference between walking and jogging.
(1) The intensity of jogging and the degree of whole body participation are higher than those of brisk walking.
(2) The exercise effect and weight loss effect of jogging are faster and better.
(3) Jogging is more likely to cause damage to the body, mainly to the knees.
(4) Old people, people with certain diseases (such as heart disease) and overweight people are not suitable for jogging.
Studies have shown that jogging has a slightly better weight loss effect.
In walking mode, the weight of the body is supported by at least one leg. When running, there is a state where muscles burst and the body is unsupported. When the human body is in the air and the supporting legs fall to the ground, the muscles are buffered again. Jogging consumes much more calories than brisk walking. In addition, because muscles burst-fly, fly-buffer jogging at the same time.
Therefore, from the perspective of losing weight and improving basal metabolism, jogging at the same speed is much more effective than brisk walking.
Walking and jogging have their own strengths.
(1) Go quickly: Walking can be easy, even for people who usually don't get enough exercise. Walking fast can not only strengthen bones and muscles, strengthen brain and improve intelligence, improve work efficiency, promote gastrointestinal peristalsis, stimulate appetite and prevent constipation, but also enhance cardiopulmonary function and improve blood lipid, which has a good preventive and therapeutic effect on cardiovascular and cerebrovascular diseases.
(2) jogging: it can enhance blood circulation and improve heart function; Improve the blood supply to the brain and the oxygen supply to brain cells, so that the brain can work efficiently. If you have 1-2 hours a day to breathe fresh air outdoors, and take out about 40 minutes for jogging, you will not only get less diseases, but also strengthen your physique and become more energetic.
Precautions for walking and jogging
(1) Precautions for moving quickly:
The upper body should be straight, facing forward, arms open, and naturally straight, so that the shoulders and hips are kept in the same straight line perpendicular to the ground. Be careful not to raise your arms over your shoulders; The pace should be big and the speed should be fast; The center of gravity of the waist should be placed on the stepping feet, and the muscles of the whole body should be actively used when walking until sweating.
(2) Precautions for jogging:
When jogging, the same line of sight should be forward, and the upper body, especially the back, should be tightened backward and the abdomen should be closed. The bending of the elbows of both arms should also be consciously nervous. When swinging, relax your shoulders. The arm is bent about 90 degrees, and the hands are half clenched, swinging naturally, slightly inward when swinging forward, and slightly outward when swinging backward. Don't relax, all feet on the ground.
Who had better choose brisk walking instead of jogging?
Running belongs to strenuous exercise and is not suitable for the elderly, especially middle-aged and elderly patients with cardiovascular diseases. Running is more burdensome to the body than walking. For people who seldom exercise, running rashly can easily hurt their knee tendons. For people with heart, kidney, liver and other organs or metabolic systems, it also causes a lot of blood flow and oxygen consumption. Strenuous exercise is also easy to induce myocardial infarction and angina pectoris.
Finally, no matter what your health goal is, please remember that walking or running is much healthier than doing nothing.
Jogging, no doubt.
Walking fast consumes about 300 to 400 calories per hour.
Jogging consumes about 650 to 700 calories per hour.
So for the same person, jogging costs almost twice as much as brisk walking.
However, although jogging is effective, it is not everything, and some people are not suitable for it.
For example, people who are over 30% overweight must not choose jogging when they start exercising.
Because we know that in the process of jogging, no matter how slow you run, only one foot must land and the other foot is suspended at the same time.
In this case, it is equivalent to supporting the whole weight with one foot.
Plus the potential energy of your feet falling from the air, you need to bear about 2 to 3 times your weight.
This is extremely dangerous for hip, knee and ankle joints.
Therefore, this part of friends, please choose walking as your inspiration for weight loss exercise.
In addition, people with knee joint dysfunction, poor lumbar spine and osteoporosis should choose to walk quickly.
Because running posture requires higher bones and joints.
After walking for a while, all functions are developing healthily, and then consider jogging to lose weight.
Let's talk about exercise time.
For people who just started to lose weight:
It is recommended to exercise three times a week in the first month.
If you choose jogging, it is safer to jog for 20 to 30 minutes at a time. Although the effect on weight loss is limited, it can improve your cardiopulmonary function, develop muscles and lay the foundation for future advancement.
If you choose to walk fast for about 30 minutes at a time, this safety factor is relatively high, and you are more tolerant of physical requirements, and the time can be appropriately extended.
It is recommended to exercise 3 to 5 times a week after the first month.
If you choose jogging, add about 5 minutes each time from the last time until it reaches 45 minutes each time, so you don't need to add any more. This is a more suitable time to lose fat.
If you choose to walk fast, you should increase the previous time by about ten minutes at a time until the exercise time reaches 40 to 60 minutes at a time.
All right! I hope you can choose the most suitable weight loss strategy according to your actual situation!
One way to lose weight is to stick to the difficulty of 4 stars, that is, running.
During weight loss, many people like running. This non-competitive sport is generally jogging. As long as you can persist, the effect is very good. For example, my brother insisted on jogging for half a year, at least two hours a day, and successfully lost 40 pounds, and his skin did not relax or rebound.
The recent popularity of brisk walking has also benefited many people. For example, my mother lost weight 10 kg with her age.
So the question now is, which is better to lose weight, fast walking or jogging?
What I want to say is, which one can persist and which one has the most obvious effect.
jogging
Jog for at least an hour every day, with a fat-reducing meal, and do stretching exercises after running to prevent thickening and edema of the calf.
There was a man in our running group who persisted for three months, losing weight from 200 kg to 160 kg every day, and now he is in perfect shape.
So the effect of jogging is very good, but can the intensity and time persist?
double；twofold
Walking fast requires sweating every time to be effective, at least one and a half hours a day. 1000 steps.
Before, we organized the activity of "keep exercising1000 days", that is, walk 10000 steps quickly every day and keep on1000 days. Some people successfully lost 20 pounds.
The intensity of walking is relatively small, and it is easy to persist. Very comfortable and relaxed after sweating, but not suitable for cold weather or windy weather.
Author: Liu Qian
National public second-class nutritionist
Balanced diet nutrition+editor-in-chief, micro-class leader
Member of China Nutrition Society.
Losing weight is what many people are doing now. When it comes to healthy weight loss, it is nothing more than "starting" from diet and exercise. Diet needs to be properly adjusted to reduce energy intake; Exercise needs to increase energy metabolism; For sports, there are various ways; Which is more reliable for people to choose fast walking or jogging in daily life? What kind of exercise is more suitable for losing weight?
Which is more suitable for losing weight, brisk walking or jogging? In fact, for obese people, the general weight will be relatively large, and the inertia of the body is relatively greater than that of normal people. Therefore, I suggest that everyone should tend to simply walk at the beginning of exercise. Step by step according to your own plan, make a daily exercise plan for yourself and scientifically promote energy metabolism.
Over time, when you lose a little weight and get used to the amount of exercise you set, you can appropriately increase the intensity of exercise and gradually turn brisk walking into jogging.
Whether jogging or walking fast, we should pay attention to: unreliable exercise and unreasonable exercise can easily cause harm to the body. Therefore, whether you are walking or jogging, it is reasonable. First of all, I suggest you choose a pair of sports shoes that suit you, with moderate hardness; In addition, pay attention to control your own exercise amount and intensity, step by step, and gradually increase; Finally, for brisk walking and jogging, keep a reasonable posture to avoid damaging joints and other parts of the body.
Note that sweating doesn't mean burning body fat: in fact, the sweat you shed during exercise is just "water" and has nothing to do with fat.
Many people will wrap several layers of plastic wrap around their bodies in order to speed up sweating when exercising. In fact, the effect is not great.
You sweat when you exercise. The most fundamental reason is not the decomposition of fat, but your body temperature has increased.
It is worth noting that wearing two layers of clothes or wrapping plastic wrap will increase sweating, but it has nothing to do with fat. Sweat is water, but water is not equal to fat.
To lose weight scientifically, you should do this: many people prefer aerobic exercise in the process of losing weight, thinking that it can burn more fat in the body. Although aerobic exercise will consume body fat, it will also consume protein in the body, and may even cause muscle loss. To lose weight scientifically, I suggest you combine aerobic and anaerobic exercise at least three times a week, generally not more than five times. Exercise every other day is more reliable.
For the health of your joints and body, you are required to stretch properly before exercise. Generally, stretching for 5- 10 minutes is more reliable.
Proper warm-up stretching can increase the activity of joints, reduce the probability of injury, stretch muscles to a slight acid, and refuse to stretch muscles.
Reliable weight loss is inseparable from weight loss, but weight loss requires health. Go jogging quickly and step by step, warm up properly before exercise, and scientific exercise will help you "slim down".
I walked fast for three months, about 8 kilometers each time, and walked all the way 1 hour 15 minutes. The effect is quite remarkable, the waist and buttocks are much stronger and the meat is reduced by 20 Jin. I haven't walked for half a year, and I haven't rebounded. I'm three pounds heavier than before. When the weather is warm, I will continue to take a walk. Three times a week.
Hello, I'm glad to answer this question for you. I'm Luo Xianting, Sepp's fitness coach.
Walking and jogging have their own advantages!
Look at the first one to lose fat!
However, it is recommended to analyze and compare the following and find a fat-reducing exercise that suits you!
First, energy consumption, jogging is better.
Even if jogging and brisk walking are at the same speed,
The energy consumption and weight loss effect of jogging are also much better than that of brisk walking.
When the speed is slow, the energy consumption of running can even reach 1.7 times that of walking.
The reason is that running and walking have different sports mechanisms.
In walking mode, the weight of the body is supported by at least one leg.
When running, there is a state where muscles burst and the body is unsupported.
When the human body is in the air and the supporting legs fall to the ground, the muscles are buffered again.
At the same speed, the dynamic indexes of walking and running are similar.
However, due to the difference of trunk, legs and working speed, the energy consumption of the two exercise modes is very different.
Jogging consumes more calories than brisk walking!
For example, running 1.6 km consumes about 50% more calories than walking the same distance.
Here is a simple calculation formula.
Total calories burned per kilometer: running is 1.03* body weight (kg).
Walking (4.8~6.4 km/h) is 0.73* body weight (kg).
Net calorie consumption per kilometer: running is 0.87* body weight (kg)
Walking (4.8~6.4 km/h) is 0.4 1* body weight (kg).
The heat consumption will change with time and according to the following factors:
Lose weight. If you lose weight, especially body fat,
Then the heat consumption per kilometer will start to decrease.
Because the physical load is reduced, the energy required to run the same distance is also reduced;
Experience. The more you run, the more efficient your body is in biomechanics.
This means that running the same kilometer, your body consumes less energy than when you first started training;
Strength. The greater the intensity of training, the longer the body will maintain rapid metabolism after training.
In a study published in the journal Sports Training Medicine and Science,
The heat consumed by an athlete riding a bicycle for 20 minutes at 75% of the maximum oxygen uptake,
Compared with cycling for 30~60 minutes, 50% of the maximum oxygen intake consumes more calories.
Second, walking fast is relatively harmless.
For some people who don't exercise often, walking seems better.
With the same energy consumption, it takes more time to walk.
Klaus Perth, a German expert in sports kinematics, pointed out that,
Every step ordinary people take, the impact on the soles of their feet is about 1~2 times of their weight.
Only jogging 1/3 or so, the corresponding knee and ankle pressure is much smaller.
Generally speaking, there will be no serious knee and ankle injuries when walking.
Therefore, for people who haven't exercised, walking quickly can avoid sports injuries.
For example, the joints of the elderly who have no exercise habits begin to age.
Knee joints and ankles are hard to bear the impact of running.
For example, for obese people, because of their great weight,
During running, there is a lot of pressure on the knee joint and ankle joint.
It is easy to cause knee and ankle injuries, so walking is safer than running.
Third, jogging and brisk walking.
1, jogging
The correct way to jog: when jogging, you should also look forward.
The upper body, especially the back, should be tightened backwards and the abdomen should be closed.
The bending of arms and elbows should also be consciously tense. Don't relax, all feet on the ground.
Jogging has a little trick,
Start walking 10 minutes, run for 5 minutes, and then walk 15 minutes;
After the body gradually adapts, walk 10 minutes, jog 15 minutes and walk for 5 minutes;
After the intensity is increased, the walking time can be shortened and the running time can be prolonged.
Step 2 go
The correct way to walk fast: If you want to walk as a weight loss exercise, posture is very important.
1, striding: After striding, the heel first touches the ground, and then the sole and toes consciously touch the ground.
Then kick off the ground with your toes. Knees should be slightly bent.
2. Hold your head high: keep your back straight and don't lean forward like running.
3. Swing your arm: Swing your arm actively. Swing the arm so that the upper arm and the lower arm are at about 90 degrees.
Put it rhythmically behind your hips until you reach the height of your shoulders.
4, speed: varies from person to person, can be divided into
Walk slowly (about 70-90 steps per minute),
Walking at a medium speed (90- 120 steps per minute),
Go fast (every minute 120- 140 steps),
Walk very fast (more than 40 steps per minute/kloc-0).
As far as self-feeling is concerned,
The minimum effective intensity is slight sweating and a little wheezing, but it does not affect speech.
Moderate intensity means that the underwear is a little wet, sweating and wheezing, and the coherence of speech is affected.
High intensity means sweating and not wanting to talk.
Go to exercise quickly, it is not easy to get hurt, and it is best to walk at a speed of 6-7 kilometers per hour 1 hour.
Walking without flying action will not have much impact on ankles and knees.
It can reduce the sports injury of people over 30 who do little exercise, and improve their cardiopulmonary ability and waist and abdomen strength.
Jogging, generally speaking, is jogging at a speed of 7-9 kilometers, acting like flying.
If the weight is too high, it will have a great impact on the knees and ankles.
Without proper cushioning running shoes, long-term exercise can easily cause sports injuries.
And jogging should be gradual. If it doesn't last long at first,
You can combine running with running to gradually increase running time.
Fourth, give a suggestion.
1, the purpose of losing weight is to reduce fat.
2, metabolism and weight loss: the so-called some people get fat when they drink saliva.
In fact, these people have slow metabolism, and excess calories will be converted into fat.
3. Improve metabolic rate: improve your metabolic rate through exercise;
4, healthy and efficient consumption of fat: aerobic exercise, exercise large muscle groups.
On the premise of daily calorie intake,
Reduce fat through proper aerobic exercise.
As long as the intensity of aerobic exercise can keep your heart rate within a value.
(Every age group is different, generally between 100 and 150).
Of course, this speed is generally effective for more than 45 minutes.
If you work hard enough, this information package will definitely turn you from a small white to a "big cow"! Come and get the information package!
Hello, I'm glad to answer this question.
Which weight loss effect is more obvious, jogging or brisk walking? Our junior high school biology teacher must have said that aerobic exercise is defined as the duration of more than 40 minutes and the heart rate is maintained at around 140. At this time, fat accounts for the main consumption ratio.
Jogging is actually the most typical representative of aerobic exercise. Compared with jogging and brisk walking, each has its advantages and disadvantages, but for weight loss, jogging will be better. Related research shows that jogging consumes 20% more calories than brisk walking.
Advantages and disadvantages of jogging and brisk walking First of all, there is no doubt that jogging consumes more calories than brisk walking, and its intensity is more difficult for the body to adapt.
However, for heavier people, jogging puts more pressure on their knees than brisk walking. When we jog, our knees have to bear 6-9 times the gravity of our bodies, while when we walk, our bodies only have to bear 3-6 times the gravity of our bodies. At this time, for people with some knee injuries, it will undoubtedly increase the chances of knee wear and injury. So, if you are heavy, then don't choose jogging.
Speaking of walking, walking is undoubtedly safer, because walking on weekdays is a habit of ours. Compared with jogging, if your running posture is incorrect, your waist and knees will be easily compensated during running, which will increase the chance of injury. Therefore, if you feel that your running posture needs to be improved, you can choose to walk quickly first.
Above, I explained how different people choose jogging and brisk walking on several points.
Codewords are not easy. If you think my answer is helpful, please give me a compliment.
Dozens of answers, many opinions are misleading. I really can't stand it. Let's make things clear first, and there are some misunderstandings about exercise to lose weight. Welcome to discuss.
Myth 1: It must take more than a few minutes. Some people say 20 minutes, others say 30 minutes. Do you think your body has a timer switch? It is time to switch the energy supply mode from glycogen to fat!
There is also fat energy supply in the early stage of exercise, and glycogen function after exercise 1 hour. It's just different proportions. With the extension of exercise time, the proportion of fat will become higher.
Myth 2: You must exercise at low intensity to burn fat. In high-intensity exercise, you need a lot of energy in a short time, so almost all of it is glycogen, and less of it burns fat directly. But after intense exercise, you will continue to burn fat.
The famous HITT has a good fat-reducing effect, which is the reason.
Myth 3: You must keep exercising. In fact, as long as it meets the requirement of "calorie intake is less than calorie consumption", it will definitely lose weight.
It doesn't matter whether the time is continuous or not, it can be divided into several times. The key is to ensure the cumulative exercise time. Even if it is only 10 minutes at a time, if it is 7-8 times a day, the cumulative effect is considerable.
No practice, no right to speak. At this point, the author tested the experience of walking fast every day and conquering the marathon. The key is to accumulate for a long time, from quantitative change to qualitative change.
Myth 4: Go fast and don't lose weight. From the point of view of doing work, you have transported your weight the same distance and done the same work at the horizontal distance. However, considering the fluctuation of running body, the physical consumption will feel more.
In fact, we use the unit METs of exercise intensity to calculate, and the energy of 60 kg and 5 km is as follows. After averaging various speeds, I really ran a little more, only 25kcal.
But at the same intensity of exercise, they burn the same amount of heat.
In addition, fast walking can be fast and slow walking can be slow. No matter how fast an amateur runs, he can't catch up with the professional competition. The key to energy consumption is distance!
Myth 5: Stretching prevents muscles and leg muscles from getting thicker due to the stimulation of exercise load, while stretching just relaxes muscles.
Because of congestion, muscles will temporarily thicken after exercise. It's not that the muscles have really grown up. After stretching and relaxation, blood returns and muscles recover.
If stretching can really prevent muscles from getting thicker, then gym exercisers are afraid to stretch. no
I'm Cheng, a punk who likes fitness and running.
I taught math, and now I specialize in sports-runner A Fei.
Tell me about my experience ... I weighed about 90 kilograms this Spring Festival. Around April, I decided to start losing weight for various reasons. In fact, my will was not firm enough at that time. I didn't do much exercise, and I ate less dinner. The physical examination in May showed that fatty liver was serious, and then I made up my mind to lose weight. Every night for half an hour, do strength training at home, do some squats, belly rolls and push-ups, and then go to the park for a brisk walk for an hour. A month later, people around me said I had lost weight. I'm about 82 kilograms now. Recently, it's obvious that it's no longer hard to walk. It's getting worse. You are not tired, and your heart is not at ease. You are going to try jogging or cycling. At first, I didn't jog because I was too heavy, for fear of hurting my knee. Riding a bike in the city at night is inappropriate and dangerous. Sometimes I get up early in the morning and ride without a car. There is only one purpose now, and we don't need any muscles or anything, we just need to lose fat and be healthy. In fact, now I am also insisting that the people who can keep exercising are not patients but people with stories. Everyone knows that it is comfortable to lie down and blow air conditioning at home, and I am forced to do so. I forgot to say it. It's the same sentence. Shut up and pick up your legs. In my sixth-tier city, I can stop driving and drinking. Have a good breakfast, have a full lunch and don't eat staple food at night. I only eat vegetables. Don't be hungry. Always insist on abdominal breathing when walking, provided that the air environment is good.