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Now everyone will choose to run to lose weight. What are the benefits of running? When we were in elementary school, we learned how to use jogging to lose weight and maximize the effect of weight loss. There are not many people who know this. Here's how to share your jogging weight loss.
First, the preparation before jogging
1. Do you have plenty of time , usually jogging to lose weight to maximize the effect, probably reach 2.5 kilometers, and this time consumption is about half an hour or so.
2. Do you have the space, the effect was significantly better than outdoor fitness room. If you live in a school or neighborhood, there are not many vehicles and the air is fresh. This is an excellent place. If it is not feasible, the gym is also possible. However, downtown is still considered. Change it to outdoor.
3. Do you have a set of exercise equipment ? This is a lot of people do not understand, but it is very important for weight loss efficiency. Excessive body standards, in the course of up to 1 hour of jogging, left and right feet have to bear the burden of the body, if the shoes do not work, it is easy to cause muscle fatigue, into oxygen, and adverse for weight loss. At the same time the body's clothing is too tight, affecting the blood circulation, too loose, affecting body temperature and reducing blood circulation.
4. Condition adjustment before exercise , whether you are fully prepared for joint activities, muscle stretching, energy and moisture supplements, as well as relaxation of mood and relief of stress.
Second, pay attention when jogging
1. Alternating legs , legs as far as possible, as far as possible, step span, can not drag the hind legs, because the consumption of the upper and lower consumption is much higher than the level of consumption, so in order to have effect, try to foot raise.
2. Swing arm twist, in the course of running, the head does not move, the arm from time to time before and after the need to play around the amplitude of the swing, while running also pay attention to keep twisting, so that the waist is also moving.
3. Pay attention to breathing
Breath adjustment is not good, it is very easy to enter aerobic exercise from aerobic exercise, and the weight loss effect is greatly reduced. The aerobic heart rate is controlled between 60% and 80%, so that aerobic exercise is always at its peak.
4. Proper anaerobic exercise
If you have been in the aerobic state, the peak value is hard to control, but if you plan to end the exercise, give yourself a quick run to get the body into an oxygen-free state, which will allow the body to enter 2 aerobic peaks Point, has a very good effect on weight loss, especially after running, the body's blood circulation into high-speed operation, energy consumption is very high, but also exercised the cardiopulmonary function, enhance their own strength and physical fitness , multiple purposes.
5. Choose a good time
Fresh air in the morning, after a night's precipitation, there are less impurities in the air before the last attempt, and the temperature is suitable. In the evening, photosynthesis is maximized and the oxygen content in the air is the highest. This is the best time for running, but consider Basically, this period of time is basically at work, and can only be included in the weekend plan; after a dinner at night, a jog can not only eliminate food, but also because the plants need to absorb oxygen in the evening, the oxygen content is low, it is easy to reach High peak aerobic level, so the amount can be reduced in the evening and the time is properly elongated.
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