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.