It takes at least 30 minutes to lose weight by jogging.

Running with the intention of losing weight should not be less than 30 minutes at any time, and the speed should be slower to insist on even breathing. 30 minutes of slow running can not only exhaust glycogen in the body, but also make use of fat in the body. Moreover, because the slow running is not very intense, it will not make the body go too far and lack oxygen, so it will help the consumption of fat, and then achieve the purpose of losing weight.

The study of sports biochemistry found that within 5 minutes after running, the heart adjusted to the physical movement, and the heartbeat was obviously accelerated, but the degree was uneven, which was called "heart habit period". After running for 5 minutes, my heart is used to it now. My heart beats strongly and pumps blood evenly. I will adjust it according to the amount of exercise at any time.

Within 30 minutes of running, the glycogen stored in the body first supplies exercise energy, especially muscle glycogen and liver glycogen. Because sugar can be decomposed into carbon dioxide and water under aerobic conditions, a lot of energy is released. After running for 30 minutes, most glycogen is consumed, and the primary energy source is converted into body fat.

When fat is forcibly used, it is first broken down into glycerol and fatty acids. Glycerol can be directly oxidized to provide energy, while fatty acids become acetyl coenzyme A, and then through metabolism, part of it is converted into sugar to provide energy. Because of the high oxygen demand of fat energy supply, when the running intensity reaches the level of hypoxia, it is impossible to supply energy by oxidizing fat.

Suitable for the crowd: jogging is the simplest and most useful way to lose weight, suitable for all kinds of people, whether young people, office workers or elderly brothers, suitable for running to keep fit.

Jogging is a simple aerobic exercise.

Dieting is a common way for many people to lose weight, but it has little effect. Only through aerobic exercise can you lose fat. Jogging belongs to simple aerobic exercise, which can activate the muscles of the whole body, promote the body to burn fat and achieve the purpose of losing weight, but it takes more than 30 minutes to burn fat.

Exercise to lose weight is not easy to rebound than dieting, because the metabolism of lean muscle tissue after exercise is relatively strong. However, losing weight is haste makes waste, so we must persevere. We advocate jogging 2~3 times a week for at least 30 minutes each time, and everyone has different weight loss effects.

Jogging is the simplest and most popular way to lose weight. There is a correct way to lose weight by jogging. Jogging is suitable for all kinds of people, but jogging has its own correct way to lose weight. Warm-up exercise before jogging; How long can jogging lose weight? The correct posture of jogging is all you need to know after you start jogging to lose weight.

How far does jogging need to run to lose weight?

Jogging to lose weight needs to reach 5000 meters on the trip, and the running speed should not be too slow.

After 5000 meters, my legs are now in a tight and stiff state. So you need to stretch your calves and thighs at this time. Stretching can choose leg press, beating the outside of calf and thigh, etc. The stretching time is 15 minutes. Stretching after jogging is very important, it can prevent the calf from growing muscles.

Warm-up exercise before jogging

After learning about the journey of jogging, I started jogging to lose weight. Do warm-up exercises before jogging to soften muscles and prevent strain. Replace ankles and wrists many times.

The correct way to lose weight by jogging

After warming up, I officially started jogging. Jogging posture determines running time and speed. The moment when the muscles reach the aerobic phase is 20-30 minutes. The longer the time, the better the weight loss effect will be. Instead, it will form muscle fatigue.

Jogging posture is very important. When jogging, your feet are replaced too high and your hips move too fast. Let your knees touch your upper abdomen as much as possible and swing your arms back and forth. When running, the forefoot touches the ground first, and then the whole foot touches the ground.

Don't lose weight by jogging too fast. It is best to control the aerobic heart rate at 60%-80% to prevent ineffective exercise. The best time to practice jogging is early morning or dusk.

Precautions when jogging:

1, the first thing to pay attention to must be speed. For example, many people are simply disturbed by the outside world, and the speed is fast and slow. Maybe they can't keep in a correct speed range, in which they can keep breathing evenly, which will greatly weaken the role of exercise in losing weight and eliminate their hobby of running to lose weight. Of course not the speed at which you can doze off while running.

2, side by side with the correct and stable speed, breathing, which must be far-reaching and slow, vomiting of the nose and suction nozzle.

3. After running, do 15 minutes of stretching and various waist and abdomen exercises. Doing these exercises at this time can make some fat burn faster. Although it is only theoretical, as long as it persists for a long time, some fat appearances are expected to be completely solved.

It needs to be clarified that in the 1 month of long-distance running, the weight will increase slightly due to appetite, but the weight will drop rapidly in the second month. If you stop running in order to lose weight, you should reduce the amount of exercise and time day by day to avoid "rebounding fat".