Jogging is a relatively common way to lose weight. As a kind of aerobic exercise, in addition to the effect of losing weight, jogging can also improve people's physical fitness, enhance people's resistance and immunity to a great extent. . And many people want to know whether jogging for 40 minutes can help them lose weight. In fact, whether jogging can help you lose weight is not necessarily related to time, but has a lot to do with whether you can persist!
1. Jogging to lose weight: low investment, big return
Nowadays, "dieting" is a commonly used method for many people to lose weight. However, the effect of weight loss through dieting is not obvious, and it is easy to rebound and is harmful to the body. Only through aerobic exercise can we truly lose fat. Jogging is a simple aerobic exercise that can activate the muscles of the whole body and promote the body to burn fat to achieve a slimming effect, but it must be continued for more than 20 minutes to burn fat.
At the same time, weight loss through exercise will be less likely to rebound than weight loss through diet, because the metabolism of lean muscle tissue after exercise is relatively strong. However, when it comes to weight loss, haste makes waste, and perseverance is required. It is recommended to jog 2-3 times a week, for at least 30 minutes each time. Of course, the weight loss effect will vary from person to person.
2. The correct way to lose weight by jogging
1. Before exercising, you should stretch your body and make adequate preparations
2. When starting to practice jogging, the amount of exercise should be gradual. You can alternate jogging and walking. The distance should not be too long. After practicing for a period of time, your body will gradually adapt to jogging, and you can reduce walking until all jogging is done.
3. After getting used to jogging, find the best running speed where your body does not feel tired.
4. The soles of your feet touch the ground first before running, transitioning to the soles of your feet landing on the ground.
5. You should maintain rhythmic breathing when running. Inhale through the nose and exhale through the mouth at the beginning. Gradually transition to breathing through your nose and mouth at the same time.
6. To expand lung capacity, use abdominal breathing. (When you inhale, your abdomen rises; when you exhale, your abdomen sinks).
7. After exercise, you should stretch your body and do enough relaxation activities
8. After exercise, wash your body with hot water, not cold water.
9. Drink water and eat after exercise until the heart rate returns to normal levels
Amount of exercise: 20-40 minutes a day
3. Things to note when jogging to lose weight:
1. Understand your physical condition
People with high blood pressure, heart disease, asthma and other diseases should reduce jogging as much as possible. If you feel unwell during running, you should stop running immediately. If you are still feeling unwell after resting, you should go to the hospital for further treatment.
2. Take it step by step
When you first start jogging, it depends on your physical condition. Start with 1,000 meters.Slowly increase the distance, and never exceed the limit of your physical fitness. Otherwise, it will not only be useless to the body, but also cause more harm to the body. Furthermore, during jogging, you should adjust your breathing and rest appropriately. Adjustment of breathing is of great help to your physical strength, and proper rest can regulate your physical strength and relax your mood. Do not seek speed, so as not to waste haste.
3. Warm up enough
A moderate warm-up can help muscles stretch, allow joints to move, and keep yourself in a ready state at all times. Warming up can not only prevent sports injuries but also protect our bodies.
