Beginners get 5 ~ 10 minutes per week.

What are the good ways to lose weight by jogging? Jogging should not be rushed, but must be adjusted according to personal physical condition. You are not allowed to run fast at first. It is suggested that you can walk fast and run lightly first, and feel that your legs and knees have adapted to running, and then gradually increase your speed. Beginners should not run for too long for the first time. The first 30 minutes is enough, and then it will be increased by 5 to 10 minutes every week, and the maximum will be controlled within 1 hour.

It is normal for the body to feel tired and the muscles to be slightly sore after exercise. After a rest, it will soon disappear. However, if muscle soreness does not improve for 2 to 3 days, it means that excessive exercise leads to excessive accumulation of lactic acid metabolites in the blood. Consider reducing the amount of exercise next time.

Warm up before jogging and relax after jogging.

Jogging has a good effect on slimming and can burn a lot of calories, but there are also many precautions. However, jogging should strengthen warm-up exercise, enhance ligament elasticity and joint flexibility, otherwise a little carelessness will cause sports injuries such as muscle strain and sprain.

What are the good ways to lose weight by jogging? Be sure to do soothing exercise after jogging, because after strenuous exercise, a lot of blood will concentrate on the lower limbs and muscles. If you stop immediately without soothing exercise, it will affect the blood flowing back to the heart, making the blood stay in the muscles and unable to effectively eliminate lactic acid. It is easy to have insufficient blood supply to the heart and brain, leading to dizziness and fainting.

And many MM worry that running will thicken their calves. In fact, as long as you massage for 5- 10 minutes after running, you will relax the leg muscles, so that the calves will not become thicker and thinner. If circumstances permit, soaking feet with hot water before going to bed can effectively eliminate edema and achieve the effect of stovepipe.

Do not eat a lot after exercise.

What are the good ways to lose weight by jogging? After exercise, you will want to eat very much. At this time, if you can't resist the temptation of delicious food, you can stop work. It is recommended to jog 1 2 hours before eating.

During exercise, always pay attention to replenish water. You shouldn't wait until you are thirsty to drink water. People in poor health are likely to get dehydrated. It is recommended to drink 300 to 500 ml of water 30 minutes before exercise; Every 20 minutes, add 100 to 200ml; After the exercise, besides water, you can also choose electrolyte drinks. After jogging, you will sweat a lot, the electrolyte in the body will lose balance, and the body's antibody regulation ability will also decline. Electrolyte drinks can not only replenish your body's water, but also meet your body's demand for minerals.

Four points to pay attention to when jogging to lose weight

Do stretching exercises first.

Many people don't stretch before running. This is not conducive to losing weight. You know, the energy in your body is divided into fast energy and reserve energy. Only when the energy consumed quickly is almost the same will the energy "fat" stored in your body start to burn. In other words, if your physical fitness is not very good, it may even be that you are tired from running and the fat has not started to burn. Therefore, if you want to lose weight effectively by running, you should do some stretching or relaxing exercises before running. On the one hand, you can warm up and prevent injuries. On the other hand, you can consume some sugar sources first, so that the burning efficiency of fat can be greatly improved after running.

Choose running shoes carefully

Don't just put on a pair of sneakers and go running, otherwise the slimming effect will be greatly reduced, and even the fragile toes and soles may be damaged. I suggest you choose shock-absorbing running shoes designed according to human mechanics, which can completely fit your foot shape. It can absorb the vibration caused by running and provide decompression protection for your feet, calves and even your brain. In addition, because women's pelvis is wider than men's, when running to the ground, their feet are more prone to varus of 1. Therefore, we should pay attention to whether there is a support rod on the inside of the arch of running shoes and whether there is a stabilizer on the outside heel. Especially when you are heavier, you need to prepare a pair of good shoes.

Don't run too fast.

Don't think that the faster you run, the more fat you burn. On the contrary, when you run fast, the oxygen supply in your body is insufficient and your body is doing anaerobic exercise. Fat can't completely participate in combustion, so it can't be consumed. Aerobic exercise with relatively low exercise intensity can promote fat burning in your body. So, how to judge whether your current running intensity belongs to aerobic exercise or anaerobic exercise? The simplest way is that if you feel out of breath when running, it means that your body is doing anaerobic exercise; If you breathe evenly and harmoniously while running, you can even chat with people around you while running without feeling disordered breathing, which shows that you are doing aerobic exercise that can best promote fat burning.

Don't just run for 20 minutes.

Theoretically speaking, under the premise of full warm-up, jogging for 20 minutes consumes almost the same amount of energy. When the stored energy and fat are mobilized to prepare for burning, if you stop exercising at this time, you will not be able to fully burn fat and lose weight. Therefore, if you want to lose weight by jogging, you should run for at least 20 minutes, and 40 minutes is the running time recommended by experts. In addition, if you are worried that jogging can't achieve the ideal slimming effect, the wisest choice is to match a super-quality slimming aid that can take care of health and reduce fat. For example, Amywish, the most classic brand, can help people develop lean physique and improve their metabolic ability. It is a rare weight loss product. Its newly launched S quick-acting suit this year can also help people improve their obesity. Once listed, it was snapped up by obese people!

Finally, after jogging, you should do some relaxation activities, such as walking slowly, bouncing your legs, squatting, turning your waist and expanding your chest. Go indoors after the body temperature and heart rate basically return to normal. It's best to put on sweaty clothes after returning to the house, or consciously put on a sweatshirt before running and dry it after running, and wash it at most three times. In addition, jogging to lose weight generally does not need to be done every day, as long as you jog three times a week or keep jogging regularly, you can achieve your goal. Too much fatigue can easily cause patients to catch a cold.