Preparation before jogging
1. Do you have enough time? Generally, the effect of jogging to lose weight will be maximized, which takes about 2.5 kilometers, and this time consumption takes about half an hour.
2. Do you have a court? The outdoor effect is obviously better than that of the gym. And if you live near a school or community, there are not many cars and the air is fresh, so it is an excellent place. If it really doesn't work, the gym is ok. But forget about downtown. Let's change the outdoor to indoor.
Do you have a set of sports equipment? Many people don't understand this, but it's important to lose weight effectively. Being overweight. During jogging 1 hour, the left and right feet should always bear the load of the body. Bad shoes can easily lead to muscle fatigue and anaerobic, which is not good for weight loss. At the same time, the clothes on the body are too tight, affecting blood circulation, too loose, affecting body temperature and reducing blood circulation.
4. State adjustment before exercise, whether joint activities, muscle stretching, energy and water supplement, mood relaxation and pressure relief have been fully done.
Pay attention when jogging.
1. Alternate your legs, raise your legs as high as possible, and stride as long as possible. Don't drag your front feet with your back feet, because in terms of power consumption, the up-and-down consumption is much higher than the horizontal consumption, so if you want to be effective, try to raise your feet.
2. Swing your arms and twist your waist. During running, the head is still and the arms need to swing from time to time. At the same time, when running, we should pay attention to constantly twisting the waist to make the waist move.
Pay attention to breathing
If the breathing is not well regulated, it is easy to change from aerobic exercise to anaerobic exercise, and the weight loss effect is greatly reduced. Control the aerobic heart rate between 60% and 80%, so that aerobic exercise is always at its peak.
4. Appropriate anaerobic exercise
If you are always in an aerobic state, its peak is difficult to control. However, if your planned exercise is coming to an end, give yourself a brisk run and let your body enter an anaerobic state, which will make your body enter two aerobic peak points and have a good effect on losing weight. Especially after running, your blood circulation enters high-speed operation, and energy consumption is extremely high. At the same time, it can exercise cardiopulmonary function and enhance strength and physique.
Choose a good time
The air in the morning is very fresh. After a night of precipitation, there were fewer impurities in the air and the temperature was suitable before the quarrel. Photosynthesis is maximized at night, and the oxygen content in the air is the highest. This is the best time to run, but considering that you are basically working during this time, you can only include it in the weekend plan. After dinner at night, jogging can not only help digestion, but also help plants absorb oxygen at night, and the oxygen content is low, which is easy to reach the peak of oxygen, so it can reduce the amount at night and extend the time appropriately.
Do it well after jogging
1. Insulation
Wear less clothes before jogging, but your body temperature rises during exercise and drops sharply after exercise, so you should add clothes to yourself after exercise. Keep your body temperature as high as possible.
Cleaning and rinsing
Take a bath or wash your face, but warm water is recommended, because a lot of metabolites and toxins will be discharged during exercise. Warm water can ensure that the pores are always clear when cleaning, and the toxins in the pores are also very clear.
Replenish water
Add more water after exercise. Lack of water in the body will cause poor blood circulation, lower metabolism, which is not conducive to weight loss, and it is very easy to feel hungry after exercise. Drinking water can reduce hunger.
Grasping the above points, you can do a good job of losing weight.