1, How to lose weight by jogging
Get ready before jogging.
Before doing aerobic exercise, fully adjust the body's potential heat energy to make it ready, which is conducive to the adjustment of the body's internal functions, stimulate the "ghrelin" hormone in the body, promote the nerve cells in the brain learning area, and improve memory to a certain extent.
Know how to prepare before jogging! Stand with your hands akimbo and move your ankles alternately.
Relieve psychological pressure: If you continue to be in a competitive environment, you will always be at a disadvantage if you do not rule out tension, mental and psychological pressure. Moderate jogging preparation can reduce psychological burden and maintain a good attitude.
Practice highlights: Warm-up exercises can increase the temperature of muscles and make them soft and not easy to strain.
Sports index: ★★★★
Practice time: Before running (preparing for action), you can also practice at any time.
The fast-paced lifestyle has slowly swallowed up the body and mind of modern people. More and more people are getting fatter than half of the population (Weibo), and our health is slowly losing. The correct way to lose weight should be opposite to the fast pace. Here, the editor will introduce jogging to everyone (Weibo), which can not only keep fit but also lose weight quickly.
2, jogging to lose weight must run for at least 30 minutes.
Running for the purpose of losing weight should not be less than 30 minutes, and the speed should be slower to keep breathing evenly. A 30-minute jog can not only exhaust a lot of glycogen in the body, but also use the fat in the body. Moreover, because jogging is not very intense, it will not make the body too hypoxic, so it will help the consumption of fat, thus achieving the goal of losing weight.
3, jogging to lose weight, healthy weight loss does not hurt the body.
The study of exercise biochemistry found that within 5 minutes after running, the heart adjusted to the physical movement, the heartbeat was obviously accelerated, and the heart pumping was intensified, but the degree was uneven, which was called "heart adaptation period". After running for 5 minutes, the heart has adapted, the heartbeat is strong, and the blood is pumped evenly, which can be adjusted at any time according to the amount of exercise.
Within 30 minutes of running, glycogen stored in the body is the main source of exercise energy, especially muscle glycogen and liver glycogen, because sugar can be decomposed into carbon dioxide and water under aerobic conditions, releasing a lot of energy. After running for 30 minutes, most glycogen is consumed, and the main source of energy is converted into body fat.
When fat is used passively, it is first decomposed into glycerol and fatty acids. Glycerol can be directly oxidized to provide energy, while fatty acids are converted into acetyl coenzyme A, and then some of them are converted into sugar to provide energy. Because of the high oxygen demand for fat energy supply, when the running intensity reaches the level of hypoxia, it is impossible to provide energy by oxidizing fat.
Suitable for the crowd: jogging is the simplest and most effective way to lose weight, suitable for all kinds of people, whether young people, office workers or elderly friends, suitable for running and fitness.
3, jogging to lose weight, healthy weight loss does not hurt the body.
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 is a simple aerobic exercise, which can activate the muscles of the whole body, promote the body to burn fat, and achieve the effect of slimming, but it must last for more than 30 minutes to burn fat.
Exercise to lose weight is also less likely to rebound than dieting, because the metabolism of lean muscle tissue is stronger after exercise. However, slimming is a matter of haste makes waste, and it needs perseverance. It is recommended to jog 2~3 times a week for at least 30 minutes each time. The slimming effect varies from person to person.
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 and so on are all you need to know after you start jogging to lose weight.
4. How far does jogging need to run to achieve weight loss?
Jogging to lose weight requires 5000 meters on the journey, and the running speed should not be too slow.
You need more activities after running.
After 5000 meters, my legs are already in a tight and stiff state. So you need to stretch your calves and thighs at this time. Stretching exercise can choose leg press, beating the outside of calf and thigh, etc. The stretching time is 15 minutes. Stretching after jogging is very important. Can stop the calf from growing muscles.
6. Preparation before jogging
Knowing the jogging distance, I started jogging to lose weight. Do warm-up exercises before jogging to soften muscles and avoid strain. Turn your ankle and wrist several times.
7. The correct way to lose weight by jogging
After warming up, I officially started jogging. Jogging posture determines the time and speed of running. The time for muscles to reach aerobic stage is 20-30 minutes. Too long does not necessarily mean that the better the weight loss effect. Instead, it will cause muscle fatigue.
Jogging posture is very important. When jogging, your feet alternate too high, move your hips, and the speed is too high. Let your knees touch your upper abdomen as much as possible, and your arms can swing back and forth. When running, the forefoot touches the ground first, and then the whole foot touches the ground.
The speed of jogging to lose weight should not be too fast. It is best to control the aerobic heart rate at 60%-80% to avoid ineffective exercise. The best time to practice jogging is early morning or evening.
2. Precautions when jogging
1, the first thing to pay attention to must be speed. For example, many people are easily disturbed by the outside world when running, and the speed is fast and slow, or they can't be stable in a correct speed range that can keep breathing evenly, which will greatly weaken the effect of exercise to lose weight and will also discourage their interest in running to lose weight. Of course not the speed at which you can doze off while running.
2, and the correct and stable speed is juxtaposed with breathing, must be deep and slow, nose and suction nozzle vomit.
3. These benefits of jogging
1, cancer prevention
Professor Van Aken, a famous sports doctor, once said: People of the same age insist on jogging every day.
People's chances of getting cancer are 90% lower than those who don't run. In fact, not only jogging every day can prevent cancer, but exercise every day is also possible.
2. It's good for the heart
Jogging can be good for the heart, especially for the elderly, jogging can inhibit the occurrence of heart disease. Because in the process of jogging, whole-body exercise can effectively reduce blood lipids and greatly reduce the possibility of heart disease.
3, good for the eyes
During jogging, you need to look in all directions. You jog
The longer the time, the longer the eyes relax. For people who use their eyes every day, this is a good way to prevent myopia.
4. Improve lung function
In the process of jogging, it is necessary to constantly increase the number of breaths to meet the needs of the body. Jogging every day can continuously improve the ability of oxygen absorption. Therefore, jogging every day can not only improve lung function, but also improve oxygen supply to various organs.
5, improve immunity
If you can jog for half an hour every day, you can effectively improve the immune ability of body cells and play a great role in enhancing the body's ability to resist diseases.
6, improve work efficiency
Jogging plays a great role in improving work efficiency. People who keep jogging every day are full of energy, energy and endurance, and their natural work efficiency can be greatly improved.
Step 7 cheer up
Jogging can make people feel happy. Because in the process of jogging, in addition to enhancing the elasticity of body muscles, jogging will also release a substance called "endorphin", which can make people cheer up and feel happy.