1, jogging to lose weight
1. Stretch your body before exercise and make full preparations.
2. When you start jogging, the amount of exercise should be gradual. You can take jogging and walking alternately, and the distance should not be too long. After practicing for a period of time, the body gradually adapts to jogging and can reduce walking until it is all jogging.
3. After getting used to jogging, find the best running speed without feeling tired.
4. Before running, the sole of the foot touches the ground first, and then the whole sole touches the ground.
5. Keep breathing rhythmically while running, inhale through the nose and exhale through the mouth at the beginning. Gradually transition to the nose and mouth, while breathing.
6. In order to expand the vital capacity, abdominal breathing is adopted. The abdomen bulges when inhaling and sinks when exhaling.
7. Stretch your body after exercise and do enough relaxation activities.
8. After exercise, rub your body with hot water instead of cold water.
9. Drink water and eat after exercise until the heart rate returns to normal level.
Exercise: 20-40 minutes a day.
Precautions for jogging to lose weight:
1. Know your physical condition.
People with hypertension, heart disease, asthma and other diseases should try to reduce jogging. If you feel uncomfortable during running, you should stop running immediately. Those who still feel unwell after rest should go to the hospital for further treatment.
Step by step.
When you start jogging, you should consider your physical condition. Starting from 1000m, slowly increase the distance. Never exceed the limit of your physical strength, otherwise it will not only be beneficial to your body, but even more harmful to your body. Furthermore, during jogging, you should adjust your breathing properly and have a proper rest. The regulation of breathing is of great help to your physical strength, and proper rest can regulate your physical strength and relax your mood. Don't hurry, lest haste makes waste.
Step 3 warm up fully
Moderate warm-up can help muscles stretch, make joints move, and make yourself ready at any time. Warm-up can not only prevent sports injuries, but also protect our bodies.
Choose the right place
Jogging can be said to be the most convenient exercise, but this does not mean that any place can be used as a jogging place. Jogging places are best spacious and barrier-free places, such as school playgrounds or sports fields, which are ideal places. Of course, we will also see athletes jogging on the road, but for safety reasons, it is best to jog in the right place.
2. Matters needing attention in weight control
Studies have shown that the physiological clock related to digestion and absorption can be roughly divided into the following three time zones:
Excretion and purification area: 4: 00 am to 12 noon.
Eating area: 12 from noon to 8 pm.
Absorption rest area: 8 pm to 4 am.
Only by fully understanding these three time zones can we reasonably arrange the diet for the whole day and achieve the goal of losing weight. What are you waiting for now? Let's start a healthy weight loss journey!
Don't overeat or skip breakfast in the morning.
Morning is the best time to excrete. In fact, digestion and absorption need enough energy. Therefore, in the time zone of excretion, the body, viscera and cells are very tired. However, eating a lot early in the morning will hinder the discharge of old waste yesterday, resulting in unnecessary waste not being discharged completely, but remaining in the body. Finally, it causes edema or fear of cold and falls into a vicious circle of decreased basal metabolism.
But if you don't eat breakfast, brain cells can't get enough energy, which leads to muscle decomposition and basal metabolism decline, but it is easier to get fat.
Eat fruit in the morning to purify and lose weight.
Eating fruit for breakfast helps to detoxify.
Unlike sugar or starchy food, fruit itself contains digestive enzymes, which will be completely digested when it is hot, but it does not depend much on the digestive function of the stomach, and the time it stays in the stomach is only 30 minutes.
It can be seen that fruit is an absolute necessity for human beings to maintain the best health. Rich in water with purification function, all toxic wastes in the body are discharged from the body without digesting energy. It is really the perfect food for human beings. There is a circulatory system of "early excretion, noon intake and late absorption" in the human body. As long as this circulatory system works smoothly, we can have a healthy and fat-free constitution.
Eating starch containing protein can easily lead to obesity.
Lunch must be based on carbohydrates (sugar). It is good to eat brown rice, whole wheat bread, buckwheat noodles, oolong noodles or Lamian Noodles, but try not to eat it with protein food.
Why on earth is this? It turns out that these two foods need different kinds of digestive enzymes. The digestive enzyme of carbohydrate is amylase, which is alkaline. Lipase, which breaks down fat, is acidic. If you eat carbohydrate food and protein food at the same time, these two enzymes will neutralize and hinder the digestive operation. If the digestive system is not smooth, people will naturally get fat.
Refuse snacks, don't worry about getting fat again.
Fat tends to accumulate at night.
According to research, protein named "BMAL 1" is the initiator of fat accumulation. The secretion peak of BMAL 1 protein is from midnight to 2 am, so if you eat the same food at night, you will gain weight more easily than during the day.
The proportion of fat accumulation in a day will vary according to different time zones. The peak period is four hours from 10 afternoon to 2 am, and the lowest point is 3 pm, and the ratio difference between them is as high as 20 times. Therefore, carbohydrates should be taken in the "lunch time zone" with low fat accumulation ratio. In other words, as long as people start to lose control, especially after 10 at night, they will start to gain weight. The fatter you are, the easier it is to accumulate fat, and your constitution will be transformed into a fat constitution.
Bian Xiao tip: I heard that slimming during physiological period is very effective, but I don't know the correct method. Did you read the introduction of Bian Xiao today? Bian Xiao wishes you success in losing weight.