Jogging equipment
Lightweight clothes are easier to relax, and sportswear is the best choice, but it is best to choose medium pants to prevent your legs from being exposed to the wind for too long because of wearing shorts. Medium pants can better achieve the purpose of sweating during exercise. In addition, shoes should also choose lightweight running shoes.
Jogging time and speed
Jogging to lose weight requires at least 30 to 40 minutes of exercise at a time to achieve the effect of burning fat. Do simple relaxation exercises before running, such as chest expansion, hand and ankle exercises, relax your limbs, and start running with pleasure.
Running speed varies from person to person, and the benchmark is to keep breathing at a constant speed and move forward at a constant speed. After running, walk for a few minutes, then do exercises to relax your muscles and pat your legs for about ten minutes to relax your legs.
Optimal frequency and time for jogging
Jogging should be chosen around 10 am and 5 or 6 pm. Jogging places can be playgrounds, parks, treadmills, etc. But not on the side of the road. Places with fresh air and less dust are more suitable for exercise, because jogging is a long-term aerobic exercise.
The benefits of jogging:
First, prevent myopia.
Stick to long-distance running. People spend about 1 hour looking straight into the distance every day, which is a good relaxation for their eyes. If there is a school-age child at home, he can keep running every day, and the chance of myopia will definitely be reduced.
Second, active brain thinking.
Regular exercise can help you use your brain and activate your thinking. Active exercise of human muscles can send a message, prompting the human brain to produce a kind of protein, which is medically called brain-derived neurotrophic factor BDNF. The human body needs this protein to promote the growth of new nerves and establish connections between nerves. When people reach middle age, if they insist on 40 minutes of exercise twice a week, the risk of developing Alzheimer's disease can be reduced by about 60%.
Third, the treatment of hypertension.
When jogging, the heart supplies oxygen-enriched blood to hard-working muscles by speeding up the pulse. If people often run, the load that the heart can bear will increase. In this way, even if the body is in a non-exercise state, the heart can deliver more blood every time it beats, and all cells in the human body can get better oxygen supply. When the body is exercising, blood pressure can be normalized by losing weight and reducing stress hormones in the blood. For patients with mild hypertension, active exercise can take less medicine!