Jogging to lose weight: less investment and greater return
Nowadays, "dieting" is a common method for many people to lose weight, but the effect of losing weight through dieting is not obvious, and it is easy to rebound, which is harmful to the body. Only through aerobic exercise can we really lose weight. Jogging is a simple aerobic exercise, which can exercise the whole body muscles, promote the body to burn fat, and achieve the effect of losing weight, but burning fat must last for more than 20 minutes. At the same time, exercise to lose weight is more difficult to rebound than dieting, because the metabolism of lean muscle tissue is stronger after exercise. However, if you want to lose weight quickly, you still have to stick to it. It is recommended to jog 2-3 times a week for at least 30 minutes each time. Of course, the effect of losing weight varies from person to person.
The correct way to lose weight by jogging:
1. Stretch your body before exercise and make full preparations.
2. When you start jogging, the amount of exercise should be gradual, you can jog and walk alternately, and the distance should not be too long. After a period of practice, the body gradually adapts to jogging and can reduce walking until it is all jogging.
3. After getting used to jogging, find an optimal running speed without fatigue.
4. Before running, put your feet on the ground and then transfer to your whole feet.
5. When running, keep breathing rhythmically. First, inhale through the nose and exhale through the mouth. Gradually transition to the nose and mouth, while breathing.
6. In order to expand vital capacity, abdominal breathing is adopted. (when inhaling, the abdomen expands; The abdomen sinks when exhaling).
7. Stretch after exercise and do enough relaxation activities.
8. After exercise, wipe your body with hot water instead of cold water.
9. Drinking water and eating after exercise should be kept until the heart rate returns to normal level. Exercise: 20-40 minutes a day.
Precautions for jogging to lose weight:
First of all, know your physical condition.
People with hypertension, heart disease, asthma and other diseases should try to reduce jogging. If you feel uncomfortable while running, you should stop running at once. If you still feel uncomfortable after rest, you should go to the hospital for further treatment.
Second, warm up enough.
Moderate warm-up can help muscles stretch, make joints move and get ready at any time. Warm-up can not only prevent sports injuries, but also protect our bodies.
Third, choose the right place.
Jogging is the most convenient exercise, but it does not mean that any place can be used as a jogging place. The best place for jogging is a spacious and barrier-free place, such as a school playground or sports ground, which is an ideal place. Of course, we will also see athletes jogging on the road, but for safety reasons, it is best to jog in the right place.
Fourth, step by step.
At the beginning of jogging, you should gradually increase the distance from 1000 meters according to your physical condition, and never exceed your physical limit, otherwise it will be harmful to your body, but it will be even more harmful to your body. In addition, in the process of jogging, it is necessary to properly adjust breathing and rest. The regulation of breathing is of great help to physical strength, and proper rest can regulate physical strength and relax the mood. Don't rush for success, lest you slow down.