The most important thing in fitness is persistence. If the time schedule and training intensity are too harsh, you will feel too stressed to persist. The fitness plan should be formulated according to your physical condition and desired goals. Too harsh and strict fitness plan will cause invisible pressure on you, and it is difficult to stick to it. The fitness plan should be gradual. Setting some simple things at the beginning is not very strong, and you can constantly enhance your confidence in the process of completion.

The correct way to lose weight by jogging (5 strokes to lose weight twice as fast)

1, lift your legs.

When running, try to raise your legs, stride as long as possible, and don't be unable to drag your feet. Only in this way can you help burn fat, so if it works, try to raise your feet as much as possible.

Swing your arms and twist your waist.

In the process of running, try to stay still above your shoulders, swing your arms with the pace as much as possible, and pay attention to swinging your arms and twisting your waist during running to make your waist move.

Step 3 pay attention to breathing

When you run, you mainly adjust your breathing. If the adjustment is not good, it is easy to change from aerobic exercise to anaerobic exercise, and this slimming effect will be greatly reduced. Control the aerobic heart rate between 60% and 80%, so that aerobic exercise is always at its peak.

4. Properly put into anaerobic exercise.

It is always in an aerobic state, and its peak value is difficult to control. You can give yourself a sprint at the end of running, which has a good effect on losing weight. Especially after running, the blood circulation of the body enters high-speed operation, and the energy consumption is extremely high. At the same time, it also exercised cardiopulmonary function and enhanced strength and physique.

Step 5 choose a good time

The best time for jogging is early morning and evening. In the morning, the air is fresh, the impurities are few, the temperature is moderate, and the oxygen content is the highest in the evening, which is the best time for running. After dinner at night, jogging can not only help digestion, but also help plants absorb oxygen at night, and the oxygen content is low, which is easy to reach the peak of oxygen, so it can reduce the amount at night and extend the time appropriately.

Chimney rule 1

Time: burning fat for half an hour is the best.

Yuan said that long-distance running stovepipe should first pay attention to the running time, and it is best to reach 30 minutes to 45 minutes each time, so as to effectively burn fat, reduce body fat and naturally stovepipe. Of course, novices should not think about it overnight. They will be overloaded from the beginning, exceeding 60 minutes, and excessive exercise will cause muscle fatigue and joint wear.

You should also pay attention to the speed of running, not the faster you can lose weight. Yuan said that the speed of running to lose weight should not be too fast, and the heart rate range of aerobic exercise should be controlled within: (220- age) × (60% ~ 80%). For example, a 20-year-old man's heart rate during aerobic exercise is 120 ~ 160 beats/min. In this heart rate range, the effect of reducing fat is the best.

Stovepipe rule 2

Stretching: make calf muscle fibers more slender.

Yuan said that many people know to warm up before running, but they often ignore the stretching action after running. Many first runners go home to rest immediately after running, which makes the long-distance running stovepipe get twice the result with half the effort. During running, the muscles contract constantly and become stiff, giving people the illusion that the calves are getting thicker. Stretching helps to stretch muscles, restore shape and maintain a sense of lines. It is more conducive to the transportation and elimination of metabolites and the release of muscle fatigue. Stretching after long-distance running can make calf muscle fibers difficult to overlap, make muscle fibers more slender and muscle lines more slender, and eliminate fatigue caused by running. He said that the stretching time after running is about 10 minute, and a stretching action takes as little as 15 seconds and as much as 1 minute. In addition to stretching the head, hands, shoulders and hips, leg stretching is particularly important. It is best to stretch the large muscle groups and calves of the whole body so that the muscles can be fully stretched.

Skinny leg rule 3

Diet: Eating less staple food after running can reduce fat.

Many runners think that running has burned fat, and they tend to eat more after running, even some foreign fast food does not leave their hands, resulting in more calories than running, leading to weight gain and thicker calves. Yuan said that people who want to lose weight by running should not be "willful" in their diet after running. After running, you should strictly control your diet, and you can appropriately supplement protein to control your carbohydrate intake. For beginners, reducing carbohydrates means eating less staple food, and at the same time, it is best to control the diet at eight points after running, which can reduce calorie intake and fat more effectively.

"Besides eating less staple food, drinking less drinks is also the key," Yuan said. We often see a gymnast running on the treadmill in the gym with a bottle of coke on it. A bottle of coke has as many as 400 calories, but the gymnast may not burn that many calories after running on the treadmill for 30 minutes.

Yuan said that the daily intake and consumption of calories is a subtraction formula. If you consume more calories than you consume every day, fat will accumulate and people will get fat. There are only two ways to lose weight. One is to reduce intake, which is often said, and the other is to increase consumption, which is often said, aerobic exercise.

Teach you three tricks to stretch after running

1. Pull your leg back

Standing posture with one leg, the other leg is closed with the big calf, the ankle is supported with the same hand, the heel is pulled to the hip, and the knee points to the lower back. The other hand can hold the aid or lift it sideways to keep balance. The muscles on the front side of the stretched thigh should feel elongated and sore. Hold for more than 30 seconds and exchange legs.

2. Hurdling leg press

Can be assisted by railing-like objects. One leg is supported on the ground, the leg is extended forward, the foot is flat on the auxiliary, and the knee joint is kept as straight as possible. The upper body leans forward close to the legs, and both hands can hold the knees or ankles, or you can pull the railing to assist the force. After keeping a few breathing beats, you can deepen the upper body forward until you reach the maximum tolerance at that time. Support legs are always straight. There should be a feeling of soreness on the back of the stretched thigh. Hold it for more than 30 seconds, and switch legs into the line.

Step 3: lunge against the wall

About 30 cm away from the wall, stand with your legs apart and your arms apart, close to the wall; The front legs are bent into a high lunge, the rear legs are straight and the feet are forward; The hind legs are pressed straight or the knees are bent forward, and the heels do not leave the ground; Feel the calf muscles stretch, and hold 15~30 seconds; Legs exchanged.

Reasonably adjust the diet structure

Fitness exercise is only one of the main means of shaping, or an old saying goes, seven points for muscle exercise and three points for weight loss. It can be seen that eating is also an important part of fitness exercise. Therefore, in addition to high-quality protein, we should eat more fruits and vegetables and various trace elements while exercising, so as to improve our physical condition and make the body shaping effect more obvious.

1 1 kind of low-calorie snacks for you to eat.

1. seaweed

Seaweed is a low-calorie and high-fiber food, and 20g dried seaweed has only 30 calories. Laver concentrates all kinds of B vitamins in laver, especially riboflavin and nicotinic acid. Vitamin B is an essential element for burning fat. Seaweed is rich in iodine, which can accelerate our calorie consumption and help us lose weight during exercise.

2. Whole wheat fiber cake

For girls who can't control their appetite for biscuits, to avoid high-calorie wafer biscuits, cookies and sandwich cakes, they can choose high-fiber graham crackers to satisfy their desire. High-fiber graham crackers graham crackers uses whole wheat flour, which is rich in fiber, which can help gastrointestinal peristalsis, facilitate digestion and prevent people from getting fat.

3. oven potato chips

The method of making microwave oil-free potato chips is very simple. Slice potatoes, rinse them with water, and wash off the starch attached to them. The heat will be lower. Drain potato chips, spread them on a plate, sprinkle some salt and put them in the microwave for 3-5 minutes. Finally, sprinkle with Chili powder or matcha powder according to your own taste. Baked potato chips are low in calories and fat, but you can't eat more. In addition, coke and potato chips are obesity catalysts for coke and potato chips, so don't eat them together. Potato chips can be served with black coffee or fruit and vegetable juice. Of course, pure water is the lowest calorie.

4.dark chocolate

Dark chocolate is the variety with the least milk and sugar content in the chocolate family, so it is the least fattening in the chocolate family. When choosing chocolate, we should pay attention to comparing the cocoa content and sugar content of various chocolates.

5.yogurt

Sugar-free yogurt is rich in protein and probiotics which are helpful to gastrointestinal tract. It can help gastrointestinal digestion and reduce hunger, thus reducing the intake of other foods and achieving the effect of losing weight.

6. sour plum

Sour plum is an alkaline food, which contributes to the acid-base balance of blood value in the body, reduces liver fire, helps digestion of the spleen and stomach and nourishes the liver. Sour plum also has the functions of anti-aging, promoting fluid production to quench thirst and neutralizing acidic metabolites. For some girls who want to lose weight but love to eat, sour plum will be a good choice.

7. red dates

Although jujube is sweet, it is a good food for healthy weight loss. Jujube contains a lot of vitamin C, which can reduce the level of cholesterol in the body. It is also rich in calcium and iron, and it also has a good therapeutic effect on female anemia. The calories of red dates are not high, so eating red dates as snacks can not only preserve health but also slim down.

8. Little tomato

Tomato is rich in collagen and fiber, which not only makes people feel full, but also absorbs excess fat in the body and excludes it from the body. In addition, the unique sour taste of tomatoes will stimulate the secretion of gastric juice, promote gastric peristalsis, improve metabolism and help to lose weight.

9. Low-sugar konjac jelly

Amorphophallus konjac contains water-soluble fiber, which contributes to gastrointestinal peristalsis, has strong water absorption and is easy to feel full after eating. The calories of konjac are very low, and the calories of small cups of instant konjac mainly come from the added sugar, so as long as you choose a low-sugar formula, it is a healthy choice.

10. Boiled edamame

Soybean is rich in vitamin C, phosphorus, potassium and other trace elements, while soybean is rich in protein, but low in calories. Therefore, edamame will be the first choice snack in diet.

1 1. konjac

Amorphophallus konjac has been identified as one of the top ten health foods by the United Nations Health Organization. Its main component is konjac gum, which is a soluble dietary fiber, and its content is about 44% ~ 64%. Good taste, easy to feel full, help people control their weight, and have the functions of relaxing bowels, expelling toxins and preventing cancer. It can be described as a "godsend medicine." Generally speaking, konjac is low in calories, fat and sugar.

You can try to eat more meals a day and eat a low-calorie snack between breakfast and lunch, so that your dinner intake will be less and you can lose weight naturally.