There is a prescription: get up at 6: 30 in the morning (wear thick clothes in winter and thin clothes in summer to keep warm and sweat), go to a standard sports ground with a 400-meter track, jog or run alternately for three times to make your body enter a slightly hot state, then land on your forefoot, stride or stride, jog for four times at a medium speed, and take five steps between breathing. When the body enters a slight sweat, slow down slightly, land on all feet, and then run five laps in an effortless jogging state. This time is the key time to lose weight. The number of laps is memorized by three laps, that is, three laps, four laps and five laps. If the number of turns is 12, it is easy to get confused. If there is no 400-meter runway in the local area, you can jog on the road with few cars in the wild or on the basketball court and small football field. The time allocation is: jog for 2 to 3 minutes first, then run at a moderate speed for 5 to 6 minutes, and then slow down slightly, about 10 minutes. The whole exercise process lasts 65,438+05 to 20 minutes, and the stride length, stride frequency and breathing frequency should be tolerable.
From a physiological point of view, continuous jogging in a slightly sweaty state will gradually change the energy supply of the body from "burning" sugar to "burning" fat. Therefore, jogging for about 5000 meters or 20 minutes in a slightly sweaty state will consume a lot of body fat, thus achieving the purpose of slimming and maintaining the ideal weight.
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. 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.
In short, according to the above methods to lose weight, as long as we adhere to the principle of gradual progress, coupled with appropriate diet, less meat and more vegetables, we can achieve the purpose of slimming and weight control. This method of losing weight also has the characteristics of convenience, safety, saving money and remarkable effect, and is especially suitable for people who often sit in the office to lose weight.