Suitable for the crowd: jogging is the most simple and effective way to lose weight, and jogging is suitable for all kinds of people, whether it is young people, office workers, or older friends, are suitable for running to fitness and strong body.
Dieting is a common way for many people to lose weight, but dieting is not very effective, and aerobic exercise is the only way to lose fat. Jogging is a simple aerobic exercise that moves the muscles of the body and encourages the body to burn fat to achieve a slimming effect, but it must last for more than 20 minutes before it burns fat.
Exercise is also less likely than dieting to cause weight gain, because the lean muscle tissue metabolism is stronger after exercise. However, this is a matter of speed, and to be persistent, it is recommended that jogging 2 to 3 times a week, each time at least 30 minutes, the effect of slimming varies from person to person.
Jogging before the heavy warm-up jogging after the soothing
Jogging jogging effect is good, can burn a lot of calories, but there are also many precautions. But jogging to strengthen the warm-up exercise, enhance ligament elasticity, joint flexibility, or a little careless will cause muscle strain, sprain and other sports injuries.
After jogging, you must carry out a relaxation exercise, because after an intense exercise, a lot of blood will be concentrated in the lower limbs and muscles, and if you stop immediately without a relaxation exercise, it will affect the blood flow back to the heart, making the blood stagnant in the muscles, and can not effectively eliminate lactic acid, which is easy to occur in the heart and the brain of the blood supply is insufficient to produce a dizziness, fainting phenomenon.
And a lot of MM worry that running will make the calf thicker, in fact, as long as in the running after 5-10 minutes of massage, relaxation of the leg muscles, so that the calf will not become thick, but also more and more fine it. If the situation allows, before going to bed with hot water foot bath, can effectively eliminate edema and other problems, to achieve the effect of thin legs.
Beginners increase 5 to 10 minutes per week
Engaged in jogging sports can not be rushed, must be adjusted depending on the physical condition of the individual, can not begin to fast speed running, it is recommended that you can first walk, trotting, feel the legs, the knee has been adapted to the running action, and then gradually increase the speed. The first running time for beginners should not be too long, 30 minutes at the beginning will be enough, and then increase 5 to 10 minutes per week, up to 1 hour control.
It is normal for people to feel tired and slightly sore after exercising, and this will disappear soon after resting. However, if the soreness lasts for 2-3 days without any improvement, it means that too much lactic acid metabolites are accumulating in the blood as a result of over-exercise, so you can consider reducing the amount of exercise next time you exercise.
Strictly prohibit large amounts of food after exercise
After exercise, you will want to eat very much, and if you can't resist the temptation of food at this time, you will be broken, and it is recommended that you eat after jogging for 1~2 hours.
During the exercise process, we should always pay attention to replenish water, not wait until we are thirsty to drink water, water can not be replenished in time, the body is not good, it is likely that there will be a situation of dehydration. It is recommended that 30 minutes before the exercise, the first 300 to 500 ml of water; every 20 minutes, and then replenish 100 to 200 ml; after the end of the exercise, in addition to water, you can also choose electrolyte drinks. After jogging will be a lot of sweat, the body electrolytes will be out of balance, the body's ability to regulate antibodies will also be reduced, electrolyte drinks not only replenish the body's water, but also to meet the body's need for minerals.
After the end of jogging, do some relaxation activities, such as walking slowly, bouncing legs, squatting, turning waist, expanding the chest. To be body temperature, heart rate basically back to normal before returning to the room. After returning to the house, it is best to change the sweaty wet clothes, or consciously put on a sweatshirt before running, and dry it after running, and it should be cleaned up to 3 times. In addition, the use of this method of weight loss, generally do not need to be carried out every day, jogging three times a week can be, or to maintain a regular jogging will be able to achieve the purpose, too tired in turn easy to cause colds and other diseases.
As long as you adhere to the principle of gradual and orderly progress, after three years or so of sweaty long-distance jogging, coupled with appropriate dietary moderation, less meat and more vegetarian, you can achieve weight loss, weight control purposes.