What are the precautions for jogging to lose weight?

In today's fast-paced life, jogging occasionally to relax is also a good way of life. Running not only exercises, but also relaxes people's brains. However, running to lose weight is also a way people like. But what are the precautions for jogging to lose weight? Losing weight is important, but health is more important. Next, I will introduce to you the precautions of jogging for weight loss, and you should learn them carefully.

The purpose of jogging rather than sprinting is to allow the athlete to perform aerobic exercise, so as long as the jogging time is long, the distance does not matter. Jogging must be within the range that your body can tolerate, and the important thing is to do it continuously. Be careful not to let your muscles swell and ache too much when exercising. If they swell and ache, it means your muscles are slightly strained and protein will form new muscle fibers to replenish them. In this way, you will build muscles. If you are a boy, this is a good thing. PS: brisk walking is also very effective for weight loss. Remember to swing your arms.

1. The first thing you must pay attention to is the speed. For example, many people are easily disturbed by external factors when running, and their speed may fluctuate, or they may not be able to stabilize at a correct speed where they can maintain even breathing. This will greatly reduce the effect of exercise to lose weight and will also discourage your interest in running to lose weight. Of course, it doesn't mean the speed at which you can fall asleep while running.

2. In parallel with the correct and stable speed, breathing should be deep, long and slow, inhaling through the nose and exhaling through the mouth.

3. After running, you should do 15 minutes of stretching and various waist and abdomen exercises. Doing these exercises at this time can make local fat consume faster. Although this is only in theory, as long as you persist in it for a long time, local obesity can be expected to be completely solved.

Running weight loss principle:

When running for the purpose of losing weight, the time should not be less than 20 minutes, and the speed should be slow to maintain even breathing. A 20-minute slow long-distance run can not only deplete a large amount of glycogen in the body, but also mobilize the body's fat. And because slow long-distance running is not very intense and will not cause the body to be overly hypoxic, it helps to consume fat and thus achieve the goal of losing weight.

Sports biochemistry research has found that within the first 5 minutes of running, the heart adjusts to adapt to the body's movement. The heart rate increases significantly and the heart pumps blood more strongly, but the degree is uneven. This is called the "heart adaptation period." After running for 5 minutes, the heart has adapted, the heartbeat is strong, the blood is pumped evenly, and it can make corresponding adjustments according to the amount of exercise at any time.

After reading the above precautions about jogging for weight loss, I believe everyone has learned a lot. Everyone must do stretching and warm-up exercises before running. Only by stretching the muscles and bones can we avoid injury easily during exercise. At the same time, we must remember to replenish a certain amount of energy when exercising.