How to jog to lose weight? We all know that there are many ways to lose weight, and jogging is undoubtedly a way to lose weight for all ages, but if you want to lose weight by jogging, you need to know something. I collected and sorted out information about how to lose weight by jogging for everyone. Let's have a look.

How to lose weight by jogging? 1 1. Stretch and warm up before jogging.

It is time to start jogging. Do you want to put on your running shoes and run at once? Slowly, there is one more thing to do at this time, that is, warm up, do stretching exercises first, let yourself warm up first to prevent injury during running. On the other hand, you can consume a small amount of glycogen first, and then you will burn more fat during running.

2. Choose running shoes.

Before exercise, prepare sports equipment and choose which sports shoes are most conducive to running, of course, professional running shoes. Running shoes are designed according to human mechanics, which can reduce the vibration of running and protect the legs and brain, especially for overweight people. Choose a good pair of shoes.

3, running posture should be correct

Running posture should be correct, don't go too far, don't touch the ground between heel and sole, and don't make too much movement when swinging your arm. The most correct posture should be that the middle and front part of the sole should land first, and the joints of the whole body should be relaxed, which can effectively buffer the vibration caused by running. It is best to keep the head, shoulders and buttocks in a straight line. Wrists and shoulders should be relaxed, elbows should be bent 90 degrees, and swing arms should not exceed the midline of the body.

4. Running is not as fast as possible.

Some people think that the faster you run, the more energy your body consumes, which is more conducive to losing weight. Actually, this is a misunderstanding. When running fast, the oxygen supply in the human body will be insufficient, so when the body is exercising without oxygen, the fat cannot be completely burned, so it is difficult to be consumed. Therefore, the higher the intensity of running, the better the weight loss effect. So, don't try hard to accelerate, keep breathing evenly and keep pace.

5. The running time shall not be less than half an hour.

I believe many people know that the exercise time should not be too short. Generally speaking, after exercising for more than 20 minutes, the body will gradually mobilize the work of burning fat. If the exercise time is less than 20 minutes, it is difficult to lose weight at this time. Therefore, if you really want to lose weight by jogging, you should run for at least 30 minutes, ideally 40 minutes.

How to lose weight by jogging II. The correct way to lose weight by jogging.

1, do stretching exercise first.

If you want to lose weight effectively by running, you should do some stretching or relaxing exercises before running. On the one hand, you can warm up and prevent injuries. On the other hand, you can consume some glycogen first, so that the burning efficiency of fat can be greatly improved after running.

2. Drink enough water before running.

Besides not being able to eat on an empty stomach, it is also necessary to drink enough water before running. Not drinking water is more dangerous, especially in summer. Don't wait until you feel thirsty to remember to drink water, because your body is already in a state of water shortage. And if your body is short of water, you may stop running early because your body doesn't allow you to overdraw.

3. Jog for about 40 minutes.

Theoretically, under the premise of full warm-up, jogging for 20 minutes is similar to fast energy consumption. When the stored energy fat begins to be mobilized and ready to burn, if you stop exercising at this time, you can't achieve the goal of fully burning fat. So if you want to lose weight by running, you should run for at least 20 minutes, and 40 minutes is the running time recommended by experts.

4. The posture should be correct when running.

Running is an aerobic exercise, and everyone will participate in it. If you bow your chest or hold the handle all the time, you will not achieve the effect of exercise, but also increase the pressure on the lumbar spine, which will cause lumbar muscle strain for a long time. Therefore, when you exercise on the treadmill, you must tuck in your abdomen and chest and tighten your back muscles. Run fast in small steps, so that the center of gravity of the body is closer to the supporting foot, the quadriceps femoris can maintain balance without too much force, and the patella and femoral joint are slightly pulled.

Don't overeat after running.

Replenish water in time after running, but don't overeat. On the one hand, it will put a burden on the stomach. On the other hand, overeating after running will consume too many calories. In this way, the fat consumed by running will be supplemented, and running will be in vain.