1, jogging, in fact, the most important thing is to persist! This is particularly important. Because sometimes the desire to run suddenly disappears, it is necessary to distinguish between "unable to run" and "unwilling to run". Don't run unless you are sick. In other cases, you should overcome "inertia" and keep exercising.

2. In addition, in the initial stage of gradual exercise, the speed of running is limited to no uncomfortable feeling, and the distance of running is subject to no strenuous feeling. Muscle pain in lower limbs may occur after running, which is a normal reaction, and this phenomenon will disappear after a few days of persistent exercise.

Don't fantasize about achieving the ideal result in a short time. Only regular exercise can improve the level of exercise. If you only run once a week, long-distance running will not do you much good. Because in the six days after the interruption of running, the body tissue has consumed all the benefits brought by running. Therefore, run at least three times a week. People who usually lack exercise, once they make up their minds to start regular exercise, often exercise too much, which will lead to bad consequences.

4. When the heart rate exceeds 120 beats per minute, you should temporarily stop exercising and start exercising after returning to normal. If you feel uncomfortable during exercise, such as chest tightness, shortness of breath, dizziness, etc., you should stop exercising immediately. Therefore, people with cardiovascular and cerebrovascular diseases must go through a doctor's examination before deciding whether they can jog. Eight effects of jogging

1, exercise respiratory function, is a solid foundation for doing other sports.

2, strengthen the heart function, is of great benefit to the cardiovascular system, and can mobilize 60%~70% of the body's muscle movement.

3. Improve venous blood circulation.

4. Burn fat and control your weight. After running for about 40 minutes, the fat stored in the body began to consume, and then it consumed 400~800 calories per hour.

5. Jogging builds your perfect figure and improves your leg and hip muscles.

6, improve sleep, sleep more soundly after jogging.

7. Relax and enjoy the spirit. Even breathing can fight nervousness. If you persist in jogging for a long time, it will promote the brain to secrete a substance similar to morphine, which will make you excited and happy.

8, good physical fitness, not easy to get sick.

Fitness and running are generally best arranged in the morning, followed by around 9 am and 5 pm.

Jogging, exercise, weight loss and healthy recipes

This diet contains daily nutrition, but the calories will not exceed 1200 calories, which is very beneficial to lose weight.

Breakfast: 2 scrambled eggs, 2 slices of bacon and ham, half-cooked tomatoes, 1 slice of whole wheat bread;

Lunch: tomato, lettuce, goat, cheese and olive oil mixed salad, 1 large whole wheat cake;

Dinner: a roast pork chop, a spinach, a bean food, 60 grams of cooked rice.