How long should I jog to lose weight?

A friend who has been jogging for a long time said, "When I first started jogging, I could run for an hour in one go, but I didn't know if I had lost weight. Since I started jogging every day, I feel that my arm and leg muscles have become firm and toned." After jogging, with sweat soaking through my clothes, I gave myself a thumbs up and said I had to keep jogging! So what if it rains heavily! And there is a bright future ahead! If you take advantage of the irrational impulses of your youth, will you regret it when you are old? Life lies in movement, so what if you are tired? Your figure is something you get through your own efforts.

Jogging to lose weight requires at least 30 minutes of running

When running for the purpose of losing weight, the time should not be less than 30 minutes, and the speed should be slow to maintain even breathing. A 30-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.

Within 30 minutes of running, the main source of energy for exercise is glycogen stored in the body, especially muscle glycogen and liver glycogen, because sugar can be broken down into carbon dioxide and water under aerobic conditions, releasing a large amount of energy. After running for 30 minutes, most of the glycogen is used up and the main source of energy is converted to body fat.

When fat is used, it is first broken down into glycerol and fatty acids. Glycerol can be directly oxidized to provide energy, while fatty acids are converted into acetyl coenzyme A, which is then metabolized and partially converted into sugar to provide energy. Because fat requires a lot of oxygen to supply energy, when the running intensity reaches the level of hypoxia, you cannot rely on fat oxidation to provide energy.

Suitable for the crowd: Jogging is the simplest and most effective way to lose weight, and jogging is suitable for all kinds of people, whether they are young people, office workers, or older friends, all of whom can exercise to strengthen their bodies.

Jogging is a simple aerobic exercise

Dieting is a common weight loss method used by many people, but dieting is not very effective. Only aerobic exercise can reduce fat. Jogging is a simple aerobic exercise that can activate muscles throughout the body, prompting the body to burn fat and achieve a weight loss effect, but it must be sustained for more than 30 minutes to burn fat.

Losing weight through exercise is less likely to make you gain weight again than losing weight through dieting because the metabolism of lean muscle tissue is stronger after exercise. However, when it comes to losing weight, haste makes waste and it requires perseverance. It is recommended to jog 2 to 3 times a week, at least 30 minutes each time. The weight loss effect varies from person to person.

Jogging is the simplest and most popular way to lose weight. There is a correct way to jog to lose weight. Jogging is suitable for all kinds of people, but jogging for weight loss has its own correct method. Warm-up exercises before jogging; how long should you jog to lose weight; the correct jogging posture, etc. are all things you need to know after you start jogging to lose weight.

How far do you need to jog to achieve the effect of losing weight?

The distance required for jogging to lose weight is 5,000 meters, and the running speed cannot be too slow.

After 5000 meters, my legs were already tense and stiff. Therefore, you need to stretch your calves and thighs at this time. Stretching exercises include leg stretching, beating the calves and outer thighs, etc. The stretching exercise lasts for 15 minutes. Stretching after jogging is very important, as it can prevent the growth of muscles in the calves.

Warming up before jogging

Now that you know the jogging distance, start jogging to lose weight. Do warm-up exercises before jogging to make your muscles soft and avoid strain. Rotate your ankles and wrists several times.

The right way to lose weight by jogging

After warm-up exercises, start jogging. Your jogging posture determines the duration and speed of your jogging. It takes 20-30 minutes for the muscles to reach the aerobic stage. A longer time does not necessarily mean a better weight loss effect. Instead, it will cause muscle fatigue.

Jogging posture is very important. When jogging, alternate the height of your feet, move your hip joints, run at a high speed, let your knees touch your upper abdomen as much as possible, and swing your arms back and forth. When running, the forefoot touches the ground first, and then the entire sole of the foot touches the ground.

The speed of jogging for weight loss should not be too fast. It is best to control the aerobic heart rate at 60%-80% to avoid ineffective exercise. The best time to practice jogging is early morning or late evening.

Things to note when jogging:

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.

Jogging is an exercise for the body and mind. The benefit of jogging is that the time and space created during the exercise can bring about concentrated meditation and reflection, to clarify what to do, what to pursue, what you want, to abandon worldly distractions and to refine purity. Jogging plays a positive role in maintaining good heart function, preventing and treating the decline of lung tissue elasticity, consuming calories, enhancing muscle endurance, increasing cardiopulmonary function, and detoxifying. How long should we jog to achieve maximum weight loss? I believe you will gain a lot from reading this article.