Exercise to lose weight, aerobic exercise consumes more calories! In order to achieve the effect of losing weight, there are several jogging modes: 1 hour continuous running to lose weight; Walk slowly 1 minute, walk fast for 4 minutes and warm up for 5 minutes; After walking for 4 minutes, the pace is accelerated to 5 minutes of jogging; Finally, enter the 60-minute endurance run. Jogging for more than 30 minutes will be better.

2. Enhance cardiopulmonary function

Easy jogging can enhance respiratory function, increase vital capacity, improve human ventilation and ventilation capacity, and provide 8 to 12 times more oxygen when jogging than when sitting quietly. Oxygen is indispensable to maintain human life activities, and the ability to absorb oxygen directly affects the cardiopulmonary function. Jogging can strengthen and thicken the heart muscle, exercise and protect the heart.

3, enhance muscle and muscle endurance, and enhance physical toughness.

Regular and uninterrupted jogging can enhance muscle strength and endurance, which is the basis of our ability to keep working and cope with emergencies. Running can effectively enhance the anti-injury ability of tendons, ligaments and joints and reduce the probability of sports injuries. At the same time, skin, muscles and connective tissue can become stronger.

4. Exercise your bones

Among all aerobic exercises, running plays the most significant role in strengthening bones. Researchers at the University of Mississippi in the United States found that 63% of cyclists showed low bone density of spine and hip, while among runners, the ratio was only 19%.

5, prevention and treatment of cardiovascular and cerebrovascular diseases, maintain normal blood pressure.

Jogging can increase blood flow, enhance blood vessel elasticity, promote blood circulation and improve blood circulation. When jogging, the coronary blood flow can be increased by 10 times at rest, that is, the blood flow per minute can reach 1, 200 ~ 1, 400 ml. People who insist on jogging for a long time can usually reduce their heart rate to about 50 to 60 beats per minute, so that their myocardium can have a long rest. Jogging can accelerate the metabolism of the whole body, improve lipid metabolism and effectively prevent hyperlipidemia in the blood.

Jogging can improve the normal metabolism of lipids in the body, reduce the contents of cholesterol and triglycerides, and prevent and reduce the deposition of lipids such as cholesterol on the blood vessel wall, thus achieving the effect of preventing and treating senile diseases such as coronary heart disease and hypertension. Jogging can also make the human body produce a low-frequency vibration, which can effectively exercise the vascular smooth muscle, thus increasing the tension of blood vessels, removing the deposits on the blood vessel wall through vibration, and avoiding the accumulation of blood lipids on the blood vessel wall, which is of great significance for preventing arteriosclerosis and cardiovascular and cerebrovascular diseases. People who run 10 miles per week (about 16 kilometers) are 39% less likely to have high blood pressure and 34% less likely to have high cholesterol than those who run less than 3 miles per week (about 4.8 kilometers).

6, help metabolism detoxification

Regular jogging can speed up the metabolism in the body, delay the aging of body functions, and excrete toxins and other unnecessary substances in the body through sweat and urine.

7. "Runner's Peak Experience" reduces stress and increases the ability to resist pressure.

Especially when running and traveling outdoors, you can release a substance from your body, which can make you feel a sense of happiness (the peak experience of runners), or just a feeling of happiness. Being in a highly competitive urban life does not rule out tension, mental and psychological pressure, and will always be at a disadvantage. Running has been used to treat urban diseases such as clinical depression and addiction for many years. Running can make you less stressed, less depressed, less tired and less confused. Moderate jogging will reduce the psychological burden, maintain a good physical and mental state, and increase the resistance to handling things. After a period of jogging, running made them have the object of attention, and they saw many beautiful things besides negative state and addiction.

8. Jogging and smoking are the best.

Jogging, skipping rope, swimming, mountain climbing and other fitness exercises are all ways to quit smoking, among which jogging has the best effect. Because smoking addiction is caused by nicotine acting on the central nervous system, when people are running, the pituitary gland can secrete a kind of "happy hormone" called β-endorphin, which makes people excited and energetic, thus inhibiting the onset of smoking addiction; In addition, during continuous exercise, the cardiopulmonary function and iliac muscle function of human body are greatly improved, so that oxygen supply in blood is sufficient, the decomposition of carbon monoxide hemoglobin conjugate caused by smoking is accelerated, and the onset of smoking addiction is alleviated. Usually, after jogging (per minute1.20m) and brisk walking (equivalent to the speed of crossing the intersection at a brisk pace) 1.5 minutes, β -endorphins begin to be produced. Quitters can jog for 30 minutes every morning and evening. After completely quitting smoking, most nicotine in the body can be excreted after 1 ~ 2 weeks, and the withdrawal symptoms will gradually disappear after about 2 ~ 3 weeks. Exercise to quit smoking must be persistent, because β -endorphin will not be stored for a long time after it is produced. With its metabolic cycle, giving up halfway will definitely give up.

9. Keep good eyesight

People who run 35 miles a week (about 56 kilometers) are 54% less likely to have vision deterioration with age than those who run 10 miles a week (about 16 kilometers).

10 makes you more confident.

Jogging, like other solo sports, can enhance your self-confidence. Running makes you try again and again, making you stronger and more confident. Running is not about speed, but about the finish line. It allows you to really cross mountains and obstacles. When you realize that your body is stronger and more useful, you will feel powerful and free. Self-confidence is a valuable asset for runners who successfully lose weight through running and get their ideal figure.