Can’t you lose weight by jogging? You must know these skills

　　Aerobic exercise is a way for many people to lose weight, and many people lose weight through jogging. This is undoubtedly an effective way to lose weight. However, many people do not understand jogging techniques. Only by mastering these techniques can we effectively lose weight. So, what are the tips for losing weight by jogging?

　　Warm up before jogging and cool down after jogging

　　Before jogging, you should strengthen warm-up exercises to enhance ligament elasticity and joint flexibility. Otherwise, if you are not careful, you may cause muscle strains, sprains and other sports injuries. You must perform soothing exercise after jogging, because after intense exercise, a large amount of blood will be concentrated in the lower limbs and muscles. If you stop immediately without soothing exercise, it will affect the return of blood to the heart, causing the blood to stay in the muscles and unable to effectively eliminate lactic acid. This may easily lead to insufficient blood supply to the heart and brain, leading to dizziness and fainting.

　　Add 5 to 10 minutes per week

　　Don't be too hasty when engaging in jogging. You must make adjustments based on your personal physical condition. Don't run at a fast pace from the beginning. It is recommended to walk briskly or jog briefly to feel that your legs and knees have adapted to the running movements, and then gradually increase your speed. Beginners should not run too long for the first time. 30 minutes is enough at the beginning, and then increase by 5 to 10 minutes every week, until it is controlled within 1 hour at most. It is normal for the body to feel tired and have slight muscle soreness after exercise. It will disappear soon after resting. However, if the muscle soreness persists for 2 to 3 days without improvement, it means that excessive exercise has caused excessive accumulation of lactic acid metabolites in the blood. The next time you exercise, you may consider reducing the amount of exercise.

　　slow down

　　When running, you must slow down and try not to make yourself feel strenuous. Don't run out of breath. This will only shorten your running time. Maintain the comfort of running so that you will not feel uncomfortable and can persist for a long time. When your body has exercise When you are strong enough you can choose to run at a variable speed.

　　Find the joy of running

　　If you can find the joy of running, it will be easier for you to persist. You can choose to run with your good friends, you can also choose to run with your dog, or you can enjoy the picturesque scenery while running in some places with better scenery. In short, if you find the joy of running, you will want to run every day.

　　Choose a good time to run

　　Everyone has different living habits. You can choose to run at a time that suits you. You can choose to run in the morning or in the evening. However, you need to be careful not to run on an empty stomach or just after eating. It is easier to lose energy when you are fasting, and you will lose energy when you are full. healthy Disadvantage, you can drink a sports drink or eat a banana half an hour before running every morning.

　　Jogging posture is very important

　　When jogging, the feet should be alternated too high, the hip joints should be moved, and the speed should be too high, so that the knees touch the upper abdomen as much as possible, and the arms can swing back and forth. When running, the forefoot strikes the ground first, and then transitions to the full foot landing.

　　Things to note when jogging to lose weight

　　1. Do stretching exercises first

　　Many people don’t stretch before running. This is not conducive to weight loss. You know, the energy in your body is divided into two types: rapid energy and reserve energy. Only when the rapid energy consumption is almost the same, your body's reserve energy "fat" will begin to burn. That is to say, if your physical fitness is not very good, you may even be tired from running and fat consumption has not yet started. Therefore, if you want to effectively lose weight by running, you should do some stretching or relaxation exercises before running. On the one hand, you can warm up and prevent injuries. On the other hand, you can consume part of the sugar source first, so that the fat burning efficiency can be greatly improved before running.

　　2. Select running shoes

　　Don't just put on a pair of sneakers and go for a run, otherwise the weight loss effect will be greatly reduced, and the fragile toes and soles of the feet may even be damaged. It is recommended that you choose shock-absorbing running shoes that are designed according to human body mechanics and can completely fit the shape of your feet. They can absorb the shock caused by running and provide decompression protection for your feet, calves, and even your brain. In addition, since a woman’s pelvis is wider than male , so the foot is more likely to turn in when running, so you should also pay attention to whether there are support strips on the inside of the arch of the running shoe and whether there is a stabilizing piece on the outside of the heel. Especially when you are heavier, you need to prepare a good pair of shoes.

　　3. Don’t run fast

　　Don't think that the faster you run, the more fat you will burn. The situation is just the opposite. When you run fast, the oxygen supply in your body is insufficient, and your body is doing anaerobic exercise. Fat cannot fully participate in burning, so it cannot be consumed. Aerobic exercise with relatively low exercise intensity can promote fat burning in your body. So, how to judge whether your current running intensity is aerobic exercise or anaerobic exercise? The simplest way is that if you feel out of breath when running, it means that your body is performing anaerobic exercise; if your breathing is even and coordinated when running, and you can even chat with people around you while running without feeling breathing disorder, it means that you are doing aerobic exercise that can best promote fat burning.

　　4. Don’t just run for 20 minutes

　　Theoretically speaking, under the premise of sufficient warm-up, the energy consumption is almost the same when jogging for 20 minutes. When the stored energy fat begins to be mobilized and prepared to be burned, if you stop exercising at this time, you will not be able to achieve the goal of fully burning fat. Therefore, if you want to lose weight through jogging, you must run for at least 20 minutes, and 40 minutes is the running time recommended by experts. In addition, if you are worried that jogging to lose weight will not achieve the desired weight loss effect, the wisest choice is to use it with a super high-quality weight loss supplement that can take into account both health and fat loss.