Jogging weight loss how long to see results

Jogging is a simple and effective way to exercise, and in jogging can consume excess calories, improve the body's basal metabolic rate, so you can achieve the effect of slimming weight loss. How long does jogging for weight loss work? In the end, how long to run to achieve the effect of weight loss?

Jogging how long to run to lose weight

In the aerobic metabolic state can achieve the purpose of consuming excess muscle fat, weight loss and slimming. The general aerobic exercise is only after 30 minutes to really burn fat to provide energy, so the jogging time control within 30-60 minutes, you can burn fat to achieve the effect of weight loss, and will not be too tired body. If at first you can not run to more than 30 minutes, you can gradually extend to 30-60 minutes according to their own situation.

Jogging to lose weight how fast to run

In fact, want to lose weight by running, can not be too much, and not the more vigorous exercise, the better the effect of weight loss. Because when you do intense exercise, it is easy to enter the state of anaerobic exercise. So it is best to jog to about 75% of your maximum exercise, with a heart rate of 130-175 beats per minute. And at a uniform speed of 6-8km/hr, almost able to breathe a smooth rhythm to run, so as to achieve a good effect of weight loss.

Jogging to lose weight how far to run

Jogging specific running how far or how many kilometers to run, need to be determined according to the specific circumstances of the individual. Generally choose to jog 3 to 5 kilometers better, can play the effect of fitness and weight loss.

Jogging how long to run once

Jogging frequency, it is recommended to carry out 3-4 times a week. Because more than this range may unknowingly accumulate bone and joint fatigue, but also accumulate psychological stress. Eventually it becomes a cause of disease. All sports need to learn to stop in moderation, the intensity is too strong for the body is also bad, 3-4 times a week exercise people, both to ensure the intensity of the exercise, but also exercise the body.

Jogging to lose weight need to pay attention to what

Jogging needs to be gradual

If you have not run before, you can not start jogging to ask yourself must run 1 hour, run a few kilometers. This will not only fail to achieve the effect of weight loss, but will harm the body. You can set a plan for yourself and slowly increase the amount of exercise.

Jogging for weight loss should be adhered to

Once or twice the jogging is not to let you see whether there is a weight loss effect, you need to keep going, not halfway, after all, weight loss is not a quick fix.

Can not jogging on an empty stomach or full stomach

Do not run on an empty stomach nor on a full stomach (full meal). If you have an empty stomach, you will not be able to make the force, full stomach will be due to the concentration of blood in the digestive tube, strenuous exercise will be detrimental to health. The best time is 2 to 3 hours after a meal.

Pay attention to the warm-up exercise

Warm up before running, after warming up sufficiently can make the body to the best state into the running. Such as pressing the legs before running, stretching the legs, etc.

Post-run stretching exercise

After jogging, you can do static stretching for your legs for 5-20 minutes. This can make the stiff muscles of the legs stretch, to achieve the purpose of leg thinning and shaping, to prevent thickening of the legs, the so-called "turnip legs". You can also massage, fist hammering or finger pulling calf muscles to eliminate lactic acid buildup after running.

Master the landing technique

In the jogging can be used first heel landing, then transition to the full foot touching the ground landing way to run, to avoid thickening calves.

Refuse high-calorie food after jogging

After running try to eliminate high-calorie food, such as cream cake, fried food, etc.. These foods are high calorie foods and contain a lot of calories.