1, Precautions before and after jogging
Warm up before jogging and relax after jogging.
Jogging has a good effect on slimming and can burn a lot of calories, but there are also many precautions. However, jogging should strengthen warm-up exercise, enhance ligament elasticity and joint flexibility, otherwise a little carelessness will cause sports injuries such as muscle strain and sprain.
Be sure to do soothing exercise after jogging, because after strenuous exercise, a lot of blood will concentrate on the lower limbs and muscles. If you stop immediately without soothing exercise, it will affect the blood flowing back to the heart, making the blood stay in the muscles and unable to effectively eliminate lactic acid. It is easy to have insufficient blood supply to the heart and brain, leading to dizziness and fainting.
And many MM worry that running will thicken their calves. In fact, as long as you massage for 5- 10 minutes after running, you will relax the leg muscles, so that the calves will not become thicker and thinner. If circumstances permit, soaking feet with hot water before going to bed can effectively eliminate edema and achieve the effect of stovepipe.
Beginners get 5 ~ 10 minutes per week.
Jogging should not be rushed, but must be adjusted according to personal physical condition. You are not allowed to run fast at first. It is suggested that you can walk fast and run lightly first, and feel that your legs and knees have adapted to running, and then gradually increase your speed. Beginners should not run for too long for the first time. The first 30 minutes is enough, and then it will be increased by 5~ 10 minutes every week, and the longest running time will be controlled within 1 hour.
It is normal for the body to feel tired and the muscles to be slightly sore after exercise. After a rest, it will soon disappear. However, if muscle soreness does not improve for 2~3 days, it means that excessive exercise leads to excessive accumulation of lactic acid metabolites in the blood. Consider reducing the amount of exercise next time.
Do not eat a lot after exercise.
After exercise, you will want to eat very much. At this time, if you can't resist the temptation of delicious food, you will be defeated. It is recommended to jog 1~2 hours before eating.
During exercise, always pay attention to replenish water. You shouldn't wait until you are thirsty to drink water. People in poor health are likely to get dehydrated. It is recommended to drink 300 ~ 500ml of water 30 minutes before exercise. Add100 ~ 200ml every 20min; After the exercise, besides water, you can also choose electrolyte drinks. After jogging, you will sweat a lot, the electrolyte in the body will lose balance, and the body's antibody regulation ability will also decline. Electrolyte drinks can not only replenish your body's water, but also meet your body's demand for minerals.
2. Diet habit of losing weight
Monday:
Noon = chicken or ox tongue. Baked tomatoes. Any green vegetable, such as cucumber. Coffee or tea.
Night = fish or seafood. Cucumber or tomato salad, any kind of vegetable. A piece of bread. Coffee or tea.
* Bake tomatoes: preheat the oven to 80- 100 degrees. Cut tomatoes in half, sprinkle with salt and black pepper, drizzle with olive oil, add dried Provence spices and bake in the oven for an hour or two.
Tuesday:
Noon = a can of comprehensive canned fruit or other canned fruits. Coffee or tea.
Dinner = steak, mutton or any kind of red meat. Olive oil salad is made of tomatoes, lettuce, cucumbers and other vegetables. Coffee or tea.
* Oil and vinegar salad method: Chop one or two small red onions and a small garlic and sprinkle them on the salad. Two spoonfuls of olive oil, not limited to two spoonfuls of wine and vinegar, salt and black pepper, and then sprinkle with Brazilian minced meat. This oil vinegar method is suitable for cucumber and any kind of lettuce.
Wednesday:
Noon = salmon or tuna salad. Choose a four-season fruit. Coffee or tea.
* Add a can of salmon or tuna to the oil and vinegar salad.
Night = ham or cold meat. Cucumber and lettuce salad. Coffee or tea.
Thursday:
Noon = three boiled eggs. Salad, unlimited lettuce. Coffee or tea.
* Simple way to cook egg salad: Wash the eggshells, put them in a container filled with cold water, boil for two minutes, and turn off the heat. Pediceless tomato slices. Sprinkle two small pieces of garlic and a piece of red onion on tomatoes and boiled eggs, drizzle with oil and vinegar sauce and sprinkle with chopped Brazil.
Dinner = roast chicken (not limited to parts, but peeled). Boiled spinach. Coffee or tea.
Friday:
Noon = a piece of cheese (about 150-200G). Boiled spinach. A piece of bread. Coffee or tea.
Dinner = fish or seafood. Any lettuce salad or any kind of boiled vegetables. A piece of bread. Coffee or tea.
Reference practice of boiled vegetables: pat two or three pieces of garlic, two pieces of chicken soup or beef soup, drop them in water for two minutes, then cook the vegetables and pick them up in one minute. If it is a hard dish such as carrots, please roll for a long time.
Saturday:
Noon = a can of fruit. Coffee or tea.
Dinner = turkey breast or a piece of chicken breast. Lettuce or tomato salad. Coffee or tea.
Sunday:
Noon = turkey or chicken. Tomatoes or any kind of boiled vegetables are not restricted. Four seasons fruit. Coffee and tea.
Dinner = steak. Cucumber, tomato or lettuce salad. Coffee and tea.
Prohibit:
1. Any soft drinks, such as soft drinks, fruit juice and cola.
2. Starchy staple foods such as rice, pasta and potatoes.
Supplement:
Meat and fish dishes, it is best to dry-fry, cook, roast and other low-calorie practices.
There is no limit to the number of vegetables. You can eat as much as you want.