How many kilometers of jogging is suitable for losing weight and protecting our joints from injury during exercise. This kind of exercise can help us to exercise well, and a full state is more conducive to our positive welcome to life. Pay attention to your breathing frequency when exercising. What are the benefits of sharing how many kilometers jogging is suitable for weight loss?

How many kilometers is jogging suitable for weight loss 1 running How many kilometers do you run every day?

For people aged 0-39, the running distance of 12 minutes is less than 1.5- 1.8 km, which indicates that the sports level is poor. If it can reach 1.8-2.6 km, it means that the sports level is good; If it can exceed 2.6 kilometers, it will reach the excellent sports level. For people aged 40-47, those with poor exercise level run within 12 minutes 1.6 km; Ok1.7-2.4km; Excellent over 2.5 kilometers. The distance that poor, good and excellent people over 50 run every 12 minutes is within 1.5km, 1.6-2.4km and over 2.5km respectively.

Real running is a good way to lose weight. You should stick to it for 45 minutes at a time, because it takes 45 minutes for body fat to burn at a constant speed. If you are tired, you must take a few steps to have a rest and stick to it. In addition, eat well two hours before running, or your stomach will droop.

Exercise+reasonable diet, as long as you persist, you can reduce it.

Eat reasonably every morning (good coarse rice porridge+eggs), eat at noon (vegetables+moderate lean meat+rice) and eat at night (drink plenty of water, and drink plenty of water during the period).

Be careful to do it within 20 minutes after eating.

I also started to lose weight in March this year. I just wanted to lose weight for two months (127 kg), and my waist was reduced and my legs became thinner (I didn't think about it at first). Now you have the best of both worlds and your thighs are longer than before.

The specific method is to lie in bed every night and lift your legs up (keep your legs straight at 90 degrees to your body), and then put them down. Do three groups of exercises slowly when lifting, 30-40 times in each group. As long as it lasts for 2-3 months, the ideal effect will be achieved.

Just spend 5-7 minutes every day.

Note: You should eat anything two hours before exercising again at night.

How many kilometers is jogging suitable for losing weight? How long can I lose weight by running every day?

Running for more than 20 minutes can improve the health of cardiovascular system. If the goal is to lose weight, it is best to run on an empty stomach in the morning. But long-term fasting is not recommended, especially for people with stomach problems. Run for more than 40 minutes at a time, because the fat just starts to burn in 30 minutes, and run about 5 times a week.

The best time to run

A team of Japanese medical researchers headed by Lin Chunyi, an assistant professor at Xinglin University in Tokyo, said that jogging in the evening is better than morning and afternoon. This is their conclusion after jogging time series test for eight men aged from 24 to 28 from 7: 30 am to 5: 30 pm. They believe that jogging in the morning may cause blood clots and promote heart failure, while jogging at night may reduce the tendency of blood clots and prevent heart failure.

What should I pay attention to after running?

1, if you don't squat and rest immediately after fitness exercise, it will hinder the blood circulation of lower limbs, affect the blood circulation and deepen the fatigue of the body. This kind of situation is more common in those activities with relatively large amount of exercise, such as long-distance running. The correct way is to do more relaxation activities after each exercise, such as walking slowly and relaxing your legs.

2. When sweating, do not take a cold bath (or swim), the capillaries on the body surface dilate, and a lot of heat is released in the body. At this time, if you encounter cold water, the capillaries will suddenly contract, which will easily reduce the body's resistance and cause diseases.

3. Don't "omit" finishing activities. When you feel exhausted after each exercise, you should relax appropriately, such as unarmed exercise, walking and relaxing massage. It helps to eliminate muscle fatigue and restore physical strength quickly.

4, not greedy for cold drinks will lose a lot of calories when exercising, and it is understandable that it is urgent to supplement. However, after exercise, the human digestive system is still in a state of inhibition, and eating a lot of cold drinks is easy to cause gastrointestinal diseases such as gastrointestinal spasm, diarrhea and vomiting.