Does jogging help to keep fit? Jogging is the simplest exercise, and long-term running is good for your health. Nowadays, more and more people are getting fat, which greatly affects their appearance. Let's see if jogging can help us keep fit.

Does jogging help to keep fit? 1 Body shaper is a kind of shaping for your body, including many ways: weight loss, surgery, exercise shaping and so on. There are many ways to shape up, among which the most popular ones are: shaping clothes, practicing yoga, doing aerobics and so on.

Jogging time depends on the jogger's training level. For beginners or people who have stopped exercising for a long time, it is best not to exceed 10 to 15 minutes at the beginning of each exercise, and there can be a slow walking process in the middle.

Jogging time can be gradually increased to 20 minutes in one month. The key to jogging is persistence, and you need to train three times a week on average. If you persist, you can take part in the marathon in four to five years.

Most joggers are used to training in the morning, because the endorphins secreted by their bodies after running can give people a pleasant feeling and make them feel happy all day.

But according to experts' advice, the best time for running in a day is between 17 and 18, because people's body temperature is the highest at this time of the day.

People who hate strenuous exercise can choose jogging to lose weight if they want to lose weight in a simple and easy way.

Jogging to lose weight can burn the calories of our body quickly, and it can be done at any time without too many forms and fixed places.

For weight loss, it is not that the faster you run, the better your weight loss effect will be. On the contrary, the faster you run, the easier it is to hurt your health, so jogging is another unimaginable way to lose weight.

Jogging to lose weight mainly depends on persistence, and you can't lose weight after running a sweat. If you really want to get rid of the fat on your body, you can lose weight easily by jogging according to your own situation and physical strength, and it is best to stick to it as a habit.

Jogging with moderate intensity won't make you hard, but it can also help you burn fat. Jogging can help you lose weight easily for some busy office workers.

If you are not too far from the company when you go to work every day, you can insist on jogging every day, which can decompose the fat in our body and achieve great body shaping effect.

Does jogging help to keep fit? Seven benefits of jogging.

1, improve cardiopulmonary function

Continuous jogging will increase the systolic blood volume, lower the quiet heart rate, lower blood pressure, increase the content of high-density lipoprotein cholesterol in the blood, and improve physical work ability.

2, enhance muscle and muscle endurance

Regular jogging can enhance motivation and muscle endurance. Motivation and muscle endurance are our ability to maintain work and emergency response at ordinary times, and jogging is one of the best choices.

3. Improve the quality of life

Health is the foundation of everything. The first condition to improve the quality of life is to have a healthy body, and regular jogging can promote good health.

Step 4 burn calories

1 hour burns 420 calories (your weight is about 120 kg) and 588 calories (your weight is about 150 kg) for exercise.

5. Relieve psychological stress

In the fierce competitive environment, tension, mental and psychological pressure are not excluded, and they are always at a disadvantage. Moderate jogging will reduce the psychological burden and maintain a good physical and mental state.

6, metabolic 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. lose weight and shape

Running is an aerobic breathing exercise. After running for 20 minutes, the fat began to burn. You can lose weight by running. It can make muscles of the whole body contract and relax rhythmically, increase muscle fibers and increase protein content. Muscular development is one of the signs of bodybuilding.

The correct way to jog

Practice method

First of all, the main points

When running, the pace is light and elastic, the soles of the feet are soft and close to the ground, the center of gravity of the body fluctuates slightly, and it does not sway from side to side. The stride is small, the upper and lower limbs are coordinated and the linearity is good.

1, leg movement

(1) Landing buffer, gently landing with the heel or the outside of the foot and quickly rolling to the whole sole. The suitable landing point is 20-30 cm away from the body projection point. There is no obvious (scraping) action when the feet land, and the center of gravity of the body should not drop too much when landing.

(2) Backward pushing is better than forward swinging. Don't lift your legs too high when swinging forward, and your hips don't move forward obviously.

(3) Vacation requires the body's center of gravity to fly, but not too high. Relax the leg muscles that push the ground, swing the thigh forward quickly and easily, and then the thigh and calf will naturally gather due to inertia.

2. Upper body posture and swing arm

The upper body stands upright and leans forward slightly, the head is natural, the eyes are flat, the swing arm is centered on the shoulder, and the hands are half clenched and swing back and forth.

Step 3 breathe

Breathing should be consistent with the rhythm of running, generally two steps and one breath, two steps and one breath; You can also breathe in three steps and suck in three steps

When breathing, use your nose and half-open mouth at the same time (the tip of your tongue is rolled up and you lick your palate slightly). For a novice runner, breathing fast, slow, deep and shallow is suitable for people, and naturally you can deepen your breathing without feeling angry.

Second, the method

1, prepare for the activity

Warm-up activities must be done before jogging, so that the body can gradually transition from a quiet state to a moderately tense state of muscles, and the excitement of the nervous system and the flexibility of organs can be improved to meet the needs of running.

You can swing your arms, swing your legs, bend over, turn around, squat, etc., paying special attention to the movements of hips, knees and ankles. When the whole body reaches fever, the body feels light, and the heart rate reaches more than 85 beats/minute, you can turn to running.

Step 2 run

Running should have a certain amount of exercise, which consists of exercise intensity, exercise time and exercise density. Mastering the intensity of exercise is the key to fitness running. Heart rate index is generally used to measure exercise intensity.

(1) Appropriate exercise intensity, for example, when a runner is 40 years old, his appropriate heart rate should be about 130 beats/min.

(2) The number, time and distance of practice. Teenagers 4-5 times a week, 20-25 minutes each time, with a distance of about 3000 meters; Middle-aged and elderly people should take 15-20 minutes three times a week, and the distance is about1500m.

The amount of exercise you run every day is not constant, but can be slightly increased or decreased according to your physical condition. If you practice three times a week, it is better to adjust the amount of exercise with small, large and medium. The increase of exercise must strictly follow the principle of gradual progress, and must not be rushed.

3. Organize exercises

After running, you should do finishing (relaxation) activities to make all organs of the human body gradually return to a relatively quiet state from the state of movement.

The main method is to walk slowly for a while, then do some relaxation exercises and take a deep breath, which usually lasts for 3-5 minutes.

Skipping rope is an economical and practical way to keep fit. Because of its simple and diverse methods, it is deeply loved by children. Children skipping rope has many advantages, such as improving memory and strengthening physical fitness.

Overweight is not suitable for skipping rope.

Jumping rope can really burn calories quickly and achieve the purpose of losing weight, but obese people are not suitable for skipping rope to lose weight. Because when they jump, their weight can easily put too much pressure on their leg joints, leading to sports injuries.

People can judge whether they are suitable for skipping rope by their body mass index. Body mass index (BMI) = weight (kg)/ height (m) squared, the normal value is between 20 and 25, and over 25 is overweight.

And people over 30 are obese. If your body mass index is over 30, you'd better not choose skipping rope and use other milder methods instead.

Overweight, up and down. If your body mass index is overweight, you should pay special attention when skipping rope:

First of all, don't jump on one foot, or your whole body weight will be pressed on one foot, which will easily damage your knees and ankles. Try to choose a way to land your feet at the same time or run. Secondly, the skipping time should not be too long, and you should have a rest after 2-3 minutes.

Can skipping rope reduce weight?

Warm-up exercise before skipping rope

1, do some freehand exercises first to excite your muscles, such as imitating the jumping action of skipping rope.

2. Stretching the calf gastrocnemius and Achilles tendon is the most important part, because they are always in a state of high tension during the whole skipping process.

The main point of action is that the legs are spread back and forth, the hind legs are straight and the heels are close to the ground, and the front legs are straight forward, which is what we often call lunge.

Then lie on your back on the mat, one leg is raised and straightened, and the skipping rope is covered on the arch of your foot. Your hands slowly and forcefully pull your legs toward your torso. Do it for 30 seconds on each leg.

3. Shoulder action Fold the skipping rope in half, hold both ends of the rope with both hands to straighten it, and the distance between the hands is slightly wider than the shoulders. Keep the rope tight with both hands, imitating the rowing action of kayak.

4. Lie on the mat, wrap the skipping rope around your right ankle, hold the two handles of the skipping rope in your right hand, and slowly and forcefully pull the calf forward with the knee joint as the axis to keep the tension of the rope for 20 seconds. Repeat the same action with your left leg and left hand.

5. Stretch hamstring, lie on your back on the mat and bend your left knee. Use skipping rope to bypass Gaskin to prevent the left leg from straightening naturally, and slowly and forcefully pull with both hands to make the calf cling to the back of thigh for 20 seconds. Repeat the above actions with your right leg.

6. Stretch back muscles and tendons, stand forward and bend over, keep your knees relaxed, let your shoulders and arms droop naturally, and keep relaxed for 20 seconds.

Jogging precautions

rhythm

The pace in summer is light and happy, so is the pace of running in spring. Running itself is a kind of emotional adjustment, so you should run with a happy and relaxed mood.

So running itself can't be too heavy. It is best to pay attention to the relationship between frequency and speed. Don't pursue speed and forget endurance.

Go by-pass

If you encounter stagnant ground or downhill or uphill places during running, you should pay special attention to these places. Don't slip and get hurt because of a moment's negligence.

Especially when a person runs, there is no one around, and no one takes care of him after slipping, which is prone to serious injuries.

odds and ends

Under normal circumstances, the running time should not be too long, and it is best to keep it within half an hour every day. This time should be controlled by your own biology.

Don't bring your mobile phone and watch when running, or you will unconsciously look at the time when running, which will ruin the happiness of running freely.

thermal insulation

It's still a little cold in early spring. If you choose to run on weekends, you must also pay attention to keep warm.

In general, it is recommended that you wear non-slip and earthquake-resistant shoes and gloves. I suggest you wear cotton socks instead of stockings. Also, if you have pharyngitis and other diseases, you'd better wear a mask.

warm up

Choose to go out for running. Remember to warm up before going out. It is recommended to do three groups of leg lifts at home for ten times. In this way, after the muscles of the whole body are pulled up, you can run.

When warming up, pay attention that if you have ever pulled a strain, you must do a twisting action in the same place and focus on four joints.

weather

Even if you keep running, check the weather. If it is rainy or foggy, it is not recommended to go out for running. At this time, you can choose to run in the same place on the balcony.

shoe

Running shoes must choose suitable anti-slip and earthquake-resistant shoes. After all, because of long-term inactivity, spring running should consider the pressure of joints.

Therefore, earthquake resistance is a key to shoes. You can go to an outdoor sporting goods store to buy shoes specially designed for earthquake resistance. Although they are more expensive, they are still worth it for your health.