How long can I lose weight by jogging? Sports also have certain skills. Jogging can help us exercise well. Long-term inactivity may reduce our physical function. Aerobic exercise can increase the oxygen content in our brain. Here are some related knowledge about how long jogging can lose weight.

Jogging 1 How long can you lose weight? First, you can lose weight by exercising for 30 minutes every day.

First, run very relaxed for 5 minutes as a warm-up activity. Then accelerate for 30 seconds, then slow down for 30 seconds, and finally run for 60 seconds. The last 60 seconds is faster than 30 seconds, but it is not to reach the sprint speed, but to gradually accelerate and run as fast as possible. The middle 30 seconds is not jogging, but slowing down to "buffer" the next stage of running.

Find a circular road without motor vehicles and run the whole course effortlessly in 3 ~ 5 minutes. After the warm-up activities, the ring race started, and it's time to record the time. The second lap will be 5 ~ 10 seconds less than the first lap. Then take a walk or jog 1 minute to rest and relax. Then start the third lap, which is 5 ~ 10 seconds less than the second lap. How long can jogging lose weight? Do this exercise in 3 ~ 5 groups, and each group takes 5 ~ 10 seconds less than the last group. Finally, let the body calm down and the exercise is completed.

Jogging for more than 30 minutes every day is the best way to lose weight, but the time of an strenuous exercise should not exceed 30 minutes, otherwise it will cause hunger.

Second, too long exercise time is not conducive to weight loss.

The University of Copenhagen in Denmark recently conducted an experiment and found that a small amount of exercise is better than a large amount of exercise to lose weight. Participants were divided into three groups. The first group doesn't need to exercise every day, the second group does moderate-intensity exercise for half an hour every day, such as jogging and cycling, and the third group does high-intensity exercise of 1 hour every day. The exercise of the participants in the second group is equivalent to burning 300 calories a day, and the exercise of the participants in the third group is equivalent to burning 600 calories. In terms of calorie intake, the researchers asked participants to let nature take its course and not deliberately control their diet. After 13 weeks, the weight of the participants in the first group basically did not change, which is normal. However, the weight changes of the participants in the second and third groups exceeded the researchers' expectations. Both groups lost weight, but those who only exercised for half an hour a day lost about 3. 18kg on average, while those who exercised 1 hour a day lost about 2.27kg on average.

Third, the skills of jogging to lose weight

Running to lose weight must be more than 30 minutes.

The real time to burn fat begins after 30 minutes of continuous running, so running needs to last for more than half an hour. It should be noted that it is wrong to think that the more intense the exercise, the better the weight loss effect. It is wrong to focus only on the calories consumed in each exercise. Generally, it is very suitable to control jogging at 6-8 km/h. Once the intensity is increased and accelerated, the calories consumed will indeed increase, but it will cause the calf and knee to be overburdened and the muscles will accelerate.

Women must stretch their calves after running.

Stretching after running is the most important point for female calf shaping. Here, I suggest that lazy women can give up the traditional leg press completely. A more convenient way is to stand one arm away from the wall, and then support the wall with their hands. Their bodies make an angle of 30 degrees with the wall. Stick to it for 5 minutes, and feel that the calf muscles are infinitely stretched, which can be adjusted according to the flexibility of your body.

Relax after jogging and soak your legs in hot water after jogging.

Don't just think that calf stretching is over. There is still one step away from the leg beauty plan, that is, insist on soaking your calves in hot water after running. You can buy a wooden barrel, soak your legs, listen to music and read books to fully promote the blood circulation of your calves. Massage the calf with lotion after soaking. The choice of cream is not high. Apply it to the calf and massage from bottom to top, plus massage in circles until it is completely absorbed. After painting, gently pat the calf to relax the muscles completely.

Therefore, the correct jogging exercise will not cause the calf to thicken, but jogging can promote the fat-reducing muscles of the calf to be stronger and more prominent.

Fourth, how to run to lose weight?

1. Be prepared before running.

Before doing aerobic exercise, fully adjust the potential heat energy of the body to the ready state, which is conducive to the adjustment of internal functions, stimulate sports hormones in the body, promote nerve cells in the learning area of the brain, and improve memory to some extent.

2. Preparation before jogging

Stand with your hands akimbo and move your ankles alternately for about 5- 10 minutes. Warm-up exercises can increase the temperature of muscles and make them soft and not easy to be pulled.

3. Running time and speed are the key to healthy weight loss.

If you want to lose weight, you'd better arrange the running time for 30-60 minutes at a time. Too little time can not achieve the effect of burning fat, too long time will cause muscle fatigue and unhealthy.

If you want to lose weight, you should not run too fast (of course, not too slow), and the most reasonable speed is about 6-7km/ h, which can fully combine fat and oxygen to burn.

There is a simple criterion to judge the running speed, that is, when running, you feel sweaty, and at the same time your body doesn't feel breathless and very uncomfortable. This state is the best.

4. Relax after running and burn fat fully.

After jogging, stretching can fully burn the excess fat in the body, exercise most parts of the body and shape a perfect S-shaped curve.

Correct posture and relaxed attitude are the secrets of beauty. Put your hands above your head, close your hands and stretch your torso.

Proper stretching after running can relieve tachycardia.

5. Relax after running.

After jogging with slight sweat, you should do some relaxation activities, such as walking slowly, bouncing your legs, squatting, turning your waist and expanding your chest. Go indoors after the body temperature and heart rate basically return to normal.

Relaxation action recommendation: raise your hands above your head, close them and stretch your torso.

It's best to put on sweaty clothes after returning to the house, or consciously put on a sweatshirt before running and dry it after running, and wash it at most three times. In addition, it is generally unnecessary to lose weight in this way every day. You can jog three times a week, or you can jog often to achieve your goal. Too much fatigue can easily cause patients to catch a cold.

Long-term jogging is the best way to lose weight.

The purpose of long-distance jogging is to let the body store more glycogen and improve its ability to metabolize fat. Everyone knows that running can lose weight, and the energy supply system of the human body mainly depends on glycogen storage and fat in the body. And our evolutionary genes for thousands of years determine that fat is used to cope with unpredictable famine, so fat storage is generally not easily used passively. Only after a certain period of aerobic exercise, the amount of fat involved in energy supply will accumulate in large quantities, what's more, we usually lack exercise, and the chance of passive use of fat is almost zero.

The essence of long-term jogging is "slow", which allows you to talk and run for a long time, slow enough to keep fat burning and slow enough to increase the proportion of fat metabolism in the body. Through regular long-term jogging training, body shape can burn a habit of fat, increase the proportion of fat energy supply, and gain strong energy in long-term endurance exercise.

If you want to run faster, farther and easier, jogging for a long time is also an important training means. Long-term jogging has a significant effect on improving muscle strength, endurance and aerobic capacity.

How long can I lose weight by jogging? What is the correct way to lose weight by jogging?

Jogging is different from the usual running posture. According to scientists, imagine yourself as a puppet pulled by a rope, stand up straight but don't exert yourself; Swing your arm backwards with the strength of your elbow; Lift your chin slightly, look straight ahead and look forward naturally; Lean forward slightly above the pelvis and raise your legs as high as possible.

Matters needing attention in jogging to lose weight

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 people worry that running will thicken their calves. In fact, massage for 5- 10 minutes after running to relax the leg muscles, and the calves will not get thicker and thicker. If circumstances permit, soaking feet with hot water before going to bed can effectively eliminate edema and achieve the effect of stovepipe.

It's time for jogging to lose weight.

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.

How long can I lose weight by jogging? If you want to lose weight by jogging, you'd better run 3-5,000 meters every day, just run normally, and you don't have to run with your forefoot. After running, do muscle stretching for about 15 minutes (leg press, chest expansion, shoulder-waist-knee ring, neck ring, jumping in place, etc.). ).

1, warm up before jogging:

Stretching15min

Do 4 groups of push-ups every day, each group 15.

Sit-ups help to reduce stomach, and exercise 3 groups of abdominal muscles every day, 30 in each group.

2, reduce psychological pressure:

If you continue to be in a competitive environment, you will always be at a disadvantage without excluding tension, mental and psychological pressure. Moderate jogging preparation can reduce psychological burden and maintain a good attitude.

3. Time &; Speed is the key to fast and healthy weight loss;

The time and speed of jogging depend on the speed and posture of running. Generally, aerobic exercise lasts 20 to 30 minutes. Too long will cause muscle fatigue and unhealthy.

4, speed practice needs to master:

When jogging, first raise your legs alternately to move your hips, and then gradually increase your speed. It is better to touch the upper abdomen with your knees as much as possible, and swing your arms back and forth. When running, your forefoot will land first, and then your whole foot will land.

5. Effective shaping and fat reduction:

Regular and uninterrupted jogging can consume a lot of excess fat in the body. Auxiliary exercise after running is the best choice to shape a beautiful S-shaped curve and enhance muscle strength and endurance.

As the saying goes, sharpening a knife does not miss the woodcutter. Jogging is the same. It's important to be prepared before taking your legs. If you can master the correct running methods and use these methods to guide jogging, you will get twice the result with half the effort, much more than running hard, and it will not hurt your health!