What is the correct way to lose weight by jogging in winter?

Exercise is a fitness method for many friends, but in winter, due to the cold weather, many friends will give up exercise. In fact, this is incorrect. In winter, we should exercise more, especially jogging is a good exercise method. When jogging, we can also achieve the effect of weight loss. Friends who want to lose weight can try it. So, what is the correct way to lose weight by jogging in winter? Let’s take a look.

Warm up before jogging and cool down after jogging

Jogging is effective for weight loss and can burn a lot of calories, but there are also many things to note. However, jogging requires strengthening warm-up exercises to enhance ligament elasticity and joint flexibility, otherwise, if you are not careful, you may suffer sports injuries such as muscle strain and sprain.

Be sure to do cool-down exercises after jogging, because after intense exercise, a lot of blood will be concentrated in the lower limbs and muscles. If you stop immediately without doing cool-down exercises, it will affect the blood flow back to the heart, causing blood to remain in the muscles, making it impossible to effectively eliminate lactic acid, and it is easy for the heart and brain to have insufficient blood supply, resulting in dizziness and fainting.

Moreover, many girls worry that running will make their calves thicker. In fact, as long as you massage for 5-10 minutes after running to relax your leg muscles, your calves will not become thicker, but will become thinner and thinner. If circumstances permit, soaking your feet in hot water before going to bed can effectively eliminate edema and other problems and achieve the effect of slimming your legs.

Beginners should increase their time by 5 to 10 minutes per week

Don't rush when jogging. You must make adjustments based on your personal physical condition. Don't run at a fast speed at the beginning. It is recommended that you walk briskly or jog first, feel that your legs and knees have adapted to the running movements, and then gradually increase your speed. For beginners, the first running time should not be too long. 30 minutes is enough at the beginning, and then increase 5 to 10 minutes each week, and control it within 1 hour at most.

It is normal to feel tired and have slight muscle soreness after exercise. The soreness will soon disappear after rest. 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.

Through the above introduction, we know the correct methods of jogging in winter to lose weight. When exercising in winter, we must pay attention to taking protective measures, especially to avoid frozen hands and feet, while also doing a good job of preventing colds. Generally, when jogging, we should choose clothes suitable for our exercise, and pay attention to the rhythm of running.