How to lose weight by jogging?
1, make a plan
It takes a process for the body to adapt to the exercise state, and it needs to run in a planned way, at least 3 or 4 times a week, and try not to run casually. Running can enhance the strength of lower limbs. As long as you persist, runners will find it easier to run. It is recommended to start with a short distance at first, and then slowly extend the running distance after getting used to it.
Step 2 slow down
There is no need to run fast at first, you should slow down and let your breathing become smooth, instead of running very tired and out of breath. In addition, it is best not to run at variable speed, because variable speed running mainly exercises abdominal muscles, which is more difficult than jogging at a constant speed. Slow down, people will feel easier to run and the pain in their limbs will be less obvious.
3. Don't just run
Jogging as planned can exercise your body, but if jogging is the only way to exercise, your body will get bored easily and lose weight. Therefore, when running, combined with regular aerobic exercise, other parts of the body can be exercised. It is suggested that you can climb mountains and play ball occasionally to experience the weight loss benefits brought by different sports.
4. Don't run every day.
Although jogging is good for slimming, it is not recommended to run every day because people will be very tired. Proper rest contributes to the recovery of the body. You can do stretching exercises at rest to enhance the flexibility of your whole body and prevent excessive lactic acid in your muscles from causing pain.
How to breathe when jogging to lose weight?
Breathing is very important for joggers to lose weight. Only by breathing regularly can they run farther and longer. How to breathe when jogging to lose weight? Here are the correct breathing methods for running:
1, try to inhale close to your nose.
Breathe in through your nose when jogging, not through your mouth. Especially in cold weather, cold air directly stings the throat and trachea, which is easy to cause upper respiratory tract infection and inflammation, and even suffocation, making it difficult to keep running. So I suggest you inhale through your nose and breathe through your nose and mouth at the same time. When breathing through your mouth, you should pay attention to keeping your tongue against the upper jaw to prevent inhaling too much cold air.
2. Breathing should be adjusted according to the running rhythm.
At the beginning of exercise, it is peaceful breathing, which gradually changes into deep breathing according to the intensity of exercise. With the different intensity of exercise, the rhythm of breathing is adjusted accordingly. Generally speaking, when warming up and relaxing, breathing can be adjusted to three steps and one breath, three steps and one breath, or three steps and one breath; When the speed gradually increases to moderate intensity, breathing can be adjusted to two steps and one breath. This breathing rhythm is relatively stable and suitable for most people to use in long-distance running.