How long does it take to lose weight by jogging? 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. In the end, this 60-second speed is faster than the 30-second acceleration speed, 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 a slow step to "cache" the next stage of running.
Find a circular road without motor vehicles and run the whole course effortlessly in 3 ~ 5 minutes. The warm-up activity is over, and it's time to record the time. The second lap was completed in 5 ~ 10 seconds less than the first lap. Then 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 does it take to lose weight by jogging? Do this exercise in 3 ~ 5 groups, and each group takes 5 ~ 10 seconds less than the previous group. Finally let the body calm down and the training is over.
Jogging for more than 30 minutes every day is the best way to lose weight, but the moment of a strong training should not exceed 30 minutes, otherwise it will cause hunger.
Too long exercise time is not conducive to slimming.
The University of Copenhagen in Denmark recently conducted an experiment and found that a few exercises have a very good slimming effect than many exercises. 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 in the second group is equivalent to burning 300 calories a day, and the exercise in the third group is equivalent to burning 600 calories. Regarding calorie intake, the researchers asked participants to obey their beauty without deliberately manipulating their diet. After 13 weeks, it is normal that the weight of the participants in the top group has not changed at all. 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. 1 8kg, while those who exercised1hour a day lost about 2.27kg. ..
Why do you lose weight with less exercise? There may be three reasons for this. First of all, we know that weight loss is because the calories consumed are less than the calories consumed. Participants in the third group can eat more calories intentionally or unintentionally because they feel that their physical strength is too high. Participants in the second group did not feel particularly hungry because of moderate exercise, so their calorie intake did not increase significantly. In this way, although the participants in the third group consume more calories, they can also consume more calories, so that they consume less "net" calories every day than the participants in the second group, and of course lose weight slowly.
Secondly, besides running, cycling or swimming, we are constantly consuming calories in our daily life. The researchers found that the participants in the third group often felt very tired because they had 1 hour of strenuous exercise every day, and they would try their best to reduce the amount of activity in peacetime. Characters, during the day, except for 1 hour exercise, they simply sit still. However, because the participants in the second group only take proper exercise every day, they feel that their energy has improved, and they have increased their activity in normal days. For example, in the past, they would wait for the elevator to go to work, but they would automatically choose to climb the stairs after half an hour of exercise every day. In this way, your whole day's activity, in fact, the participants in the second group consume more calories than the participants in the third group.
Finally, the researchers also found that in addition to the difference in weight loss, the muscle mass of the third group participants increased, while the second group did not. That is to say, the third group participants gained muscle after losing fat, while the second group participants only lost fat, so the second group participants lost more "net weight". But the researchers suggest that in the long run, the increase of muscle mass is beneficial to control weight, because it will accelerate the innovation of the human body. If you expect to build beautiful muscles, you can choose a slightly longer exercise time. If you just want to lose weight and refresh yourself quickly, half an hour of moderate exercise every day is enough.
Tips:
Pick your favorite sport.
When starting a new exercise, some people will ask, "Are these exercises the best exercise to lose weight?" In fact, these people are more likely to give up halfway. In the process of exercise, we should put the pleasure of enjoying exercise in the first place, so as to continue until the perfect effect of slimming stops.
Aerobic exercise and anaerobic exercise are done together.
Aerobic exercise and anaerobic exercise are not hostile exercises. The two kinds of exercises have different effects on slimming, but in order to achieve the best slimming effect, they should be carried out together. Aerobic exercise burns fat quickly, anaerobic muscle endurance exercise, adhere to your slimming effect, and make your muscles and skin more elastic.
It is necessary to do stretching exercises before and after exercise.
Stretching before exercise can warm the body and avoid injury. The expansion after exercise cleans up the fatigue substances accumulated around the muscles and affects the muscles that are not used often.
It takes three months for exercise to be effective.
If you want to lose weight through exercise, you must keep exercising for at least 3 months. The physiological process of human body absorbing new skills is periodic.