The right way to lose weight by jogging

Jogging is one of the more popular methods of weight loss today. But not just run a run to achieve the effect of weight loss. So how in the end to achieve the effect of jogging for weight loss? Let's take a look at the right way to lose weight by jogging.

The right way to lose weight jogging

Warm-up exercise before running

The warm-up before running is to enable the body to enter the exercise state at the fastest speed, but also to maintain your body to the end, to complete the goal of jogging, and thus achieve the effect of weight loss. Therefore, before jogging, move your joints and stretch your muscles to make them soft and avoid strains.

Jogging time control in 30-60 minutes

Generally jogging, the time should neither be too short nor too long. Time is too little to achieve the role of fat burning, too long will form muscle fatigue is not conducive to health. So finally the jogging time is controlled at about 30-60 minutes.

Jogging at an even speed

Jogging for the purpose of weight loss and slimming, running speed can not be too fast, can not let the body in the upper air, breathless state. It is recommended that you can run at a uniform speed of 6-7km/hour, which allows fat and oxygen to contact and fully burn.

The correct posture of jogging for weight loss

Head and shoulder posture

The head and shoulders need to be kept stable while running. During jogging, do not lower your head and look ahead. Relax your shoulders naturally. Avoid causing injury to the cervical spine.

Arm and hand posture

In the process of running, the arms should be swung naturally back and forth to the right and left, flexing to about 90 degrees. Do not swing too much to avoid unstable body weight.

Waist posture

In the process of jogging, you can also twist the waist, so that the waist to join the running, so that the fat of the waist to be burned.

Leg posture

Use the power of the thigh to drive the calf, the knee joint should face the direction of the toes, lift to a reasonable height and then put down and repeat. In the process of running legs as high as possible, the pace is also as large as possible across, not the front foot dragging the back foot, because from the consumption of work, the consumption of up and down is much higher than the consumption of horizontal, so to have an effect, try to raise the feet.

Foot posture

Pay attention to landing the foot, using the middle of the foot and heel landing over to the palm of the foot on the ground, which can reduce the vibration and relieve the pressure on the calf muscles and foot tendons, but also to avoid the calf part of the long muscles.

Jogging pay attention to which weight loss effect is good

Jogging attention to breathing

If you do not adjust the breathing, let jogging become anaerobic exercise, will greatly reduce the weight loss effect, it is best to be able to control the aerobic heart rate between 60%-80%, so that aerobic exercise is always at its peak value.

Control of diet

Weight loss and slimming is not just by running can be, you need to control your usual diet. You can choose some low-calorie, high-fiber food, such as boiled vegetables, water protein type, low-fat yogurt, etc.. You can not eat some high-calorie food, or the weight loss effect of jogging will be greatly reduced.

Jogging should be done in a gradual manner

You can't set a very high goal for yourself at once because you want to lose weight, such as running a 10 km on the first day. Even feel uncomfortable, still insist on running. Running needs to be done gradually and not too fast. If you want to complete a 5km run, try starting with a brisk walk for the whole distance, then alternating between a brisk walk of 2km and a run of 3km, and finally a jog of 5km. This will allow your body to slowly adapt to the intensity of the exercise and will not cause you sports injuries.

Do not run on an empty stomach

Running in order to lose weight, so some people are directly hungry to run, which is not desirable practice. The main source of energy when running on an empty stomach is to rely on the provision of fat. Although the burning of fat is accelerated to a certain extent, the free fatty acids in the blood will be significantly higher, and the fatty acids not only become the energy source of the heart muscle and other activities, but their excessive amount can become the poison of the heart muscle, which can cause various arrhythmias and even lead to sudden death. Therefore, you can drink some honey or glucose before running to ensure energy and avoid bringing disadvantages to your body.

Relaxation activities after running

After jogging, stretching the body can make the remaining fat in the body to be burned abundantly, so that most parts of the body can be trained. You can do some relaxation activities, such as walking slowly, bouncing legs, squatting, turning waist, expanding chest, etc. After the body temperature and heart rate have recovered to normal, then go back to the room.