1, jogging is important to lose weight
Exercise slimming is not easy to rebound than dieting slimming, because the metabolism of lean muscle tissue is more vigorous 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 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.
Warm up before jogging and relax 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.
Be sure to do soothing exercise after jogging, because after strenuous exercise, a lot of blood will concentrate on the lower limbs and muscles. If you stop immediately without soothing exercise, it will affect the blood flowing back to the heart, making the blood stay in the muscles and unable to effectively eliminate lactic acid. It is easy to have insufficient blood supply to the heart and brain, leading to dizziness and fainting.
And many MM worry that running will thicken their calves. In fact, as long as you massage for 5- 10 minutes after running, you will relax the leg muscles, so that the calves will not become thicker and thinner. If circumstances permit, soaking feet with hot water before going to bed can effectively eliminate edema and achieve the effect of stovepipe.
Beginners get 5 ~ 10 minutes per week.
Jogging should not be rushed, but must be adjusted according to personal 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.
It is normal for the body to feel tired and the muscles to be slightly sore after exercise. After a rest, it will soon disappear. However, if muscle soreness does not improve for 2~3 days, it means that excessive exercise leads to excessive accumulation of lactic acid metabolites in the blood. Consider reducing the amount of exercise next time.
Do not 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.
2. Ways to lose weight by running
Some people find that running to lose weight is effective, but after running, they will feel sore in their calves, and their calves will become thicker after a while. In fact, as long as you master the correct running method, you can lose weight while running without making your calves thicker.
The Right Way to Lose Weight by Running-Doing Warm-up Exercise
Every time you do exercise, you should make some preparations and warm up. Before running, move your wrists, stretch your muscles, twist your waist, turn around and nod your head. As long as you do warm-up exercises, especially stretching, your calves can quickly enter the state of exercise during running to prevent the formation of lactic acid.
Proper exercise is the right way to lose weight by running.
The body needs to keep exercising for more than 30 minutes to really burn excess fat in the body. At the same time, the exercise should not be too intense, because strenuous exercise is easy to enter anaerobic exercise, basically can not eliminate fat, and may become fatter and fatter. So if you want to lose weight by running, the time should not be too short or too intense. Generally, it takes 30 minutes to 1 hour, and moderate exercise is enough, preferably 2~3 hours after meals.
The correct way to lose weight by running-doing relaxation exercise
It is easy to get sore legs after running. The correct way is to do relaxation exercise after running. Doing relaxation exercises has several advantages. First, let the body gradually transition to a calm state. Secondly, you can relax the leg muscles and prevent the legs from getting thicker by lacing or patting your legs.
I believe that readers will get twice the result with half the effort and the leg curve will become more and more beautiful as long as they stick to the correct method when running.