Jogging can be done at any time, but try to avoid it before going to bed, because jogging during sleep is easy to make people nervous and excited, and it is difficult to fall asleep quickly when you stop suddenly. And people will be hungry after running, and eating will affect their sleep. Therefore, grasp the running time, run more easily and lose weight better.
It should be noted that you don't need to run every day, you can run for half an hour three times a week. Because jogging tests people's endurance, running every day will be very hard. Rest every other day after running, and your body can recover quickly. However, it should be reminded that jogging to lose weight costs a lot and takes a long time to see the effect.
How about jogging for half an hour? Jogging for 30 minutes helps to improve the heart and lungs, but if a person who doesn't run often suddenly runs for a long time, he may not be able to hold on and have symptoms such as poor breathing. So the running time should be adjusted. But some people say that running takes more than half an hour to achieve the purpose of exercise. Is it true?/You don't say.
Jogging is a moderate-intensity exercise, which aims to exercise by running long distances at a slower speed. Medical authorities believe that jogging is a good way to exercise the heart and should be done every other day. The study of exercise biochemistry also found that five minutes before running, the heart will adjust to adapt to the body's transition from a calm state to a moving state, so as to speed up the heartbeat, and then after adapting to exercise, it will gradually return to normal and become strong and uniform.
In addition, 30 minutes after running, it is glycogen in the body that provides energy for the body, because sugar will be decomposed into substances beneficial to the body under aerobic conditions, releasing a lot of energy. When glycogen is exhausted, this function is converted into fat. Therefore, if you want to lose weight and fat, it is best to run for more than 30 minutes at a time. If you just want to exercise your heart and lungs, it will take 30 minutes.
What are the benefits of jogging for half an hour? Jogging for half an hour has many benefits. But we should stick to it. We can't fish for three days and dry the net for two days, otherwise it may affect the effect. What are the benefits of jogging for half an hour?
1, enhancing respiratory function. Research shows that light jogging can increase vital capacity, because people need to inhale a lot of oxygen to meet the needs of the body in the whole process, so the oxygen intake will be 8- 12 times more than when they don't exercise at ordinary times, thus enhancing the oxygen absorption ability and improving the cardiopulmonary system. In general, the maximum oxygen intake of joggers is higher than that of ordinary people. If you keep jogging for many years, your respiratory system will be improved obviously.
2. Improve blood circulation. Jogging increases blood flow, and the blood flow per minute can reach 1200- 1400 ml. Sticking to jogging, enhancing vascular elasticity, accelerating metabolism and improving lipid metabolism can prevent hyperlipidemia.
3. Regulate bad mood. When people are in a bad mood, jogging for half an hour will make the body sweat a lot, and then take away the bad mood through the evaporation of sweat, and the mood will get better. So, if you have something on your mind and want to let it go, jogging is a good choice.
How to jog for half an hour without getting tired? Relax your muscles, keep your back straight, lean forward, swing your hands and feet naturally, and breathe slowly and rhythmically. You can breathe in two or three steps. When breathing, try to inhale through the abdomen, and then wait for the gas to exhale before closing the abdomen. The pace should be coordinated with breathing, and it is most important to keep regular.
Jogging is not as fast as possible. If the speed is too fast, people will feel tired, so they may stop halfway. Therefore, the correct running method is to adjust the speed, advance at a constant speed, let the body release more energy with the movement and let the fat burn fully.
If you want to run without fatigue, you should also pay attention not to chat, drink too much carbonated drinks and stop walking suddenly. In addition, it is easier to run if you master the correct running posture and make no mistakes. If you are a beginner, you'd better not run in a steep place. You should choose a place where the road surface is relatively flat, so that the pressure on your knees will be small and the resistance will be small when running.
If you want to run for half an hour without getting tired, you should do warm-up exercises, exercise your bones and muscles and fully stimulate your muscle activity before running. More importantly, it can prevent leg strain after warm-up, avoid injuries that will affect the running process, and pave the way for smooth running.
Precautions for jogging for half an hour After running for half an hour, people will feel tired and suddenly stop, which may cause discomfort. Therefore, pay more attention after running. What should I pay attention to after running? The following 6 o'clock speed marks:
1, do finishing exercises.
It is wrong to want to sit down at once because you are exhausted. The correct way is to do exercise, exercise your hands and feet, help expel lactic acid accumulated in your muscles, and let your body recover as soon as possible.
2. Don't drink cold drinks
It's hot, just after running, it's human nature to want a cold drink to quench your thirst. However, drinking cold drinks after running is actually harmful to the body, and it is easy to cause vomiting and diarrhea.
3. Don't blow the air conditioner
The air blown by the air conditioner is cool and comfortable, which can relieve the feeling of dryness and heat. However, it is easy for people to catch a cold when they enter the room to blow air conditioning after running, because the body temperature is high after running, and a sudden drop will have an impact.
4. Don't take a cold bath.
After exercise, the capillaries are in a state of expansion, and when you take a cold bath suddenly, the capillaries suddenly contract, and the resistance will drop, which is easy to cause diseases.