What are the benefits of long-term aerobic exercise?

Jogging is a common aerobic exercise. It can help people lose belly fat and is a very suitable exercise for weight loss. At the same time, jogging can also maintain the health of the body. Nowadays, more and more friends are starting to join in jogging activities. The following editor will briefly introduce the benefits of jogging and some precautions for your reference.

1. You should understand before jogging

1. Eat a healthy diet

For those who want to run after get off work, it is recommended to eat something at the right time. Never run on an empty stomach to avoid low blood sugar or lack of strength. You can choose fruits, cereal drinks or soda crackers that are easier to digest 1 hour before running.

2. Do strength training for about 10 minutes before running

If you stimulate your muscles before running, you can increase the efficiency of fat burning. After strength training, the body will secrete growth hormone, which can increase the fat-decomposing enzymes in the body, allowing fat to be burned more efficiently. Doing squats or abdominal exercises for about 10 minutes will be very effective.

Although it may be a bit tiring, doing it to the point of being out of breath can enhance the fat-burning effect of subsequent aerobic exercise. If you take a short rest after strength training and then start running after your breathing recovers, the fat will burn quickly.

2. Things to pay attention to when running

1. Running rhythm

Warming up before running is a must. After completing simple static stretching, it is recommended that you warm up with brisk walking in the first stage, and then gradually jog, and then start to increase the speed or distance. When jogging, relax all the muscles in your body, swing your arms naturally, straighten your chest and shrink your abdomen, and move your center of gravity slightly forward. It is recommended to use abdominal breathing, and the breathing should be deep and rhythmic, exhaling after two steps and inhaling after two steps.

2. Run at a pace you can talk at

It is not the case that the faster you run, the faster the fat will burn. It is important to provide sufficient oxygen to the blood and muscles to burn fat. Therefore, it is more effective to run for a long time at a pace where you don't get out of breath.

Although jogging has many benefits, there are also some precautions. The above content is a summary of the benefits and precautions of jogging by the editor. If you jog at night, it can not only improve the quality of sleep, but also relieve stress, and help people drain water and metabolize, thereby reducing edema and other adverse conditions.