Jogging is the simplest and most effective way to lose weight, and it is suitable for all kinds of people, whether young people, office workers or elderly friends, and it is suitable for running to keep fit. 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 20 minutes to burn fat.

Jogging precautions

First, warm up before jogging and slow down after jogging.

Jogging has a good effect on slimming and can burn a lot of calories, but there are also many precautions. However, jogging should strengthen warm-up exercise, enhance ligament elasticity and joint flexibility, otherwise a little carelessness will cause sports injuries such as muscle strain and sprain.

Second, runners should increase 5 ~ 10 minutes per week.

Jogging should not be rushed, but must be adjusted according to your physical condition. You are not allowed to run fast at first. It is suggested that you can walk fast and run lightly first, and feel that your legs and knees have adapted to running, and then gradually increase your speed. Beginners should not run for too long for the first time. The first 30 minutes is enough, and then it will be increased by 5~ 10 minutes every week, and the longest running time will be controlled within 1 hour.

Third, it is forbidden to eat a lot after exercise.

After exercise, you will want to eat very much. At this time, if you can't resist the temptation of delicious food, you will be defeated. It is recommended to jog 1~2 hours before eating.

During exercise, always pay attention to replenish water. You shouldn't wait until you are thirsty to drink water. People in poor health are likely to get dehydrated. It is recommended to drink 300 ~ 500ml of water 30 minutes before exercise. Add100 ~ 200ml every 20min; After the exercise, besides water, you can also choose electrolyte drinks. After jogging, you will sweat a lot, the electrolyte in the body will lose balance, and the body's antibody regulation ability will also decline. Electrolyte drinks can not only replenish your body's water, but also meet your body's demand for minerals.

As long as we adhere to the principle of gradual progress, after three years of long-distance jogging with slight sweat, plus proper diet, we can achieve the goal of slimming and controlling weight.