How to lose weight by jogging? Jogging is a simple exercise that is not limited by venue and time. Then many friends asked, how to lose weight by jogging? If you want to know, let's take a look, I believe it will help you!
How to lose weight by jogging 1 Can you lose weight by jogging?
Regular and uninterrupted jogging can accumulate a lot of excess body fat and shape a perfect S-shaped figure. But it is difficult to lose weight by fishing for three days and drying the net for two days. Therefore, jogging is expensive to lose weight. You'd better make a detailed plan before running. In the plan, we should not be stereotyped, but diversified. Because running in the same way every day, people's bodies will get used to it for a long time and there will be no big changes.
In addition, the success of jogging to lose weight is also closely related to diet. If you don't control your diet after running, you will still eat a lot of high-calorie and high-fat foods, and your weight will increase instead of decreasing. So running combined with diet is the best way to lose weight. After running, we should strictly control the daily food intake, eat less high-fat foods and eat more vegetables and fruits rich in vitamins. Keep your mouth shut and open your legs, which is the way to lose weight.
How to lose weight by jogging
1, preparation before running
Full warm-up, so that the potential of the body is stimulated, running more easily. Before running, stand, put your hands on your chest, twist your hands, and then move your ankles alternately.
2. Control the speed when running.
Running at a constant speed is the best way to jog. In the whole jogging process, it is best not to run too fast or too slow suddenly, which will make your body more tired and is not conducive to extending running time.
Don't run too short every time.
If the running time is too short and the body is not in aerobic state, sudden stop will affect the running effect. Therefore, every time you run, you should control the time and try not to be too short, so that the body fat can be fully utilized and converted into the energy needed by the body to achieve the purpose of burning fat.
4. Avoid drinking too much while running.
If you don't want to run in vain, you should pay more attention and don't drink while running. If you drink a bottle of 350ml drink while running, it is equivalent to running for half an hour in vain. If you are thirsty and want to drink water, you can drink mineral water.
How long does jogging start burning fat?
About jogging to lose weight, the American Sports Association once had a discussion. A runner was tested and a detector was implanted in his arm. The results showed that blood sugar began to consume and fat began to burn at 10 minute after exercise. By 30 minutes, fat burning reached its peak, which means that 30 minutes is the best time to lose weight by running. However, the time can be extended, because fat burning can last for six hours.
So jogging to lose weight is effective for at least 30 minutes. If you want to lose weight successfully, you need to persist. The fat consumed in this way will not accumulate in people's bodies again because of eating or other reasons, which will make people fat and affect people's body shaping and weight loss. In addition, it should be noted that running for a month will not have obvious effects. So don't be too surprised when you find that you haven't lost weight after running. You have to believe that if you stick to it, you will lose weight in the end.
What to eat to lose weight after jogging?
1, brown rice
Brown rice contains a lot of cellulose, amino acids, minerals and vitamins. This is a natural nutritious food. After eating, people will feel full, so the amount of food they eat will be reduced, which will help them lose weight. Moreover, cellulose can promote metabolism and improve the stomach.
2. Apple
Apple was once called "all-round healthy fruit" by scientists. It is rich in pectin, cellulose, vitamins and so on. It can keep blood sugar stable, maintain the concentration of red blood cells in the body, stimulate the regeneration of white blood cells, enhance the body's disease resistance, and has a very good lipid-lowering effect. Because it contains cellulose and vitamins, it can prevent the intestine from absorbing fat.
Step 3: celery
Celery is high in protein, but low in calories, so it is not easy to get fat after eating it. Moreover, celery is rich in crude fiber, which can reduce the absorption of fat by the stomach, and proper consumption is conducive to weight loss. In addition, celery contains a lot of calcium and potassium, which is especially beneficial to athletes.
4. Boiled eggs
The nutritional value of eggs is second only to that of breast milk, and it contains almost essential nutrients for human body. It was once called "ideal nutrition bank". Therefore, eating eggs is good for the human body. If you want to lose weight, you can also rest assured to eat eggs, because eggs are low in calories, and eating an egg is equivalent to half an apple, which will not bring adverse effects.
Matters needing attention in jogging to lose weight
1, although fasting does not hinder exercise, it will make people's blood sugar low during exercise. If you continue to exercise, people may also have symptoms such as dizziness and limb weakness. Therefore, try not to exercise on an empty stomach, especially those who have just started jogging, let alone do so. Because I just started jogging, many people are in poor health, hungry and weak, and want to stop.
2. It is a mistake to eat immediately after jogging, which I believe many people know. The correct way is to rest before eating 1 hour, because after running, the blood is mainly supplied to the muscles, which will affect the gastrointestinal tract and lead to the decline of gastrointestinal digestion. If you eat it, you may feel uncomfortable and increase the risk of gastrointestinal diseases.
3. Some people think that after exercise, you need to eat food rich in protein to stimulate muscle synthesis. In fact, people who lose weight don't need to synthesize large muscles, especially women. Too many muscles make the whole person look thick and ugly. Therefore, you don't need to eat a lot of protein food after jogging, just a moderate amount.
How to lose weight by jogging 2 benefits of jogging
1, prevention and treatment of cardiovascular and cerebrovascular diseases: jogging can reduce the content of cholesterol in human body, which is of great help to improve lipid metabolism, promote the acceleration of body metabolism and prevent hyperlipidemia in blood, so it also has the effect of prevention and treatment of cardiovascular and cerebrovascular diseases.
2, improve cardiopulmonary function: insist on jogging, the respiratory system is obviously improved, and the heart function is obviously strengthened, indicating that jogging helps to exercise the heart and improve vital capacity.
3, excretion of toxins: long-term jogging, the body's metabolic rate is accelerated, which is conducive to the discharge of toxins and reduce the risk of cancer.
4. Relieve psychological pressure: Most urban people have psychological pressure. If the psychological pressure is not properly relieved, it is easy to get mental illness, and proper jogging can relieve the pressure and adjust people's mood.
5, prolong life: health is the foundation of work and life, regular running can ensure health, so running more is the right way of life.
Can jogging lose weight?
After jogging 10 minutes, the human body begins to enter an aerobic state from an anaerobic state. After 30 minutes, people are in an aerobic state, and the body fat is fully mobilized and converted into energy, which is provided to the body to meet people's needs. So jogging for more than 30 minutes can fully burn fat and achieve the purpose of losing weight. In other words, the effect of jogging is quite good.
As a young man in the city, if he doesn't exercise at ordinary times and runs or jogs for the first time, his body will feel very tired and his limbs will ache. Therefore, for people who lose weight by running for the first time, there is no need to run, and the time can be shortened to less than 30 minutes. After the body adapts, slowly extend the running time and complete the running weight loss plan made in the past.
How many calories does jogging consume?
First, when jogging, if the distance remains the same, no matter what speed and how long, the calories consumed by the body are basically certain. The study found that a normal person burns 100 calories per mile, and if he runs continuously, he consumes 850 calories. This consumption will not change with the change of running speed.
Second, if you run fast, you can run a longer distance in a shorter time, consume more calories and burn more fat. Because you run fast and sweat a lot, you need a lot of oxygen. If you want to meet the needs of the body, you need to constantly mobilize the body fat to convert into energy, which will definitely consume more calories. But many people disagree with this statement.
Compared with the two statements, the first statement is more convincing because it has been confirmed by research. The second statement is only the guess of the runner. So running can basically consume 850 calories. But drinking carbonated drinks and eating sweets to replenish energy is another matter. In order to lose weight, you must control your mouth and open your legs, otherwise, you will run away in vain.
How to keep jogging?
1. Listen to your favorite music while running. Listening to music can make people forget fatigue and inspire people to keep moving forward. It is suggested that you find some music you like before running and listen to it while running, so that you can complete your running goal.
2. Run with friends. Feel the collective strength, run with friends, encourage each other, supervise each other, and persist in pleasure.
3. Prepare running equipment. Good running equipment can make people more confident and stimulate people's desire to run, because if you don't use it often, you will feel that you have wasted a lot of money.
4. fantasize about good running results. When running, when you can't hold on, just think about losing weight after running and putting on all kinds of clothes, and you will have the motivation to continue running.
5. Record the running log. After running every week, write a diary to record the running process and feelings, so that the diary can accompany you to grow up slowly and make it possible for you to continue running.
Jogging precautions
Warm up before running.
Don't run in a hurry, warm up for 10 minutes first, so that your body can quickly enter the state of exercise, avoid muscle strain during running and protect your body. At the same time, warm-up can also improve the efficiency of exercise and help runners keep running.
2. scientifically replenish water.
It is also important to replenish water regularly and quantitatively during running. Hydrate when you are thirsty. Drinking too much water at a time may make people uncomfortable. Therefore, master the scientific hydration method, drink a little water every 20 minutes to moisten your throat.
3, the whole body muscles relax
When running, keep your body relaxed to get the ideal running effect. If the running posture is too stiff, the body is always in a state of tension and the limbs are tired, it is difficult for people to persist. Therefore, normal running posture and relaxed state are the guarantee of running the whole course.