Can jogging 10 kilometers help you lose weight?

Nowadays, many girls, no matter they are fat or not, will do some weight loss exercises. Fat people want to lose weight, and thin people want to maintain their figure. When it comes to weight loss, different people have different methods. In fact, exercise is the best way to lose weight. There are many types of exercise, among which jogging is a good choice, and the effect is quite good. So, can jogging 10 kilometers help you lose weight?

Alternate your legs, lift your legs as high as possible, and take as big steps as possible. Do not let the front foot drag the back foot. Because in terms of energy consumption, the vertical consumption is much higher than the horizontal consumption, so if you want to be effective, try to lift your feet as high as possible. Swing your arms and twist your waist. While running, keep your head still and swing your arms back and forth and left and right from time to time. At the same time, pay attention to twisting your waist constantly while running to make your waist move as well.

Pay attention to your breathing. If you don't adjust your breathing well, it is very easy to go from aerobic exercise to anaerobic exercise, which will greatly reduce the weight loss effect. Keep your aerobic heart rate between 60% and 80% to keep your aerobic exercise at its peak.

If you are always in an aerobic state, it is difficult to control its peak value. However, if the exercise you have planned is about to end, give yourself a quick run to put your body into an anaerobic state. This will allow your body to enter two aerobic peak points, which is very effective for weight loss. Especially after running, the body's blood circulation enters a high-speed operation, and energy consumption increases significantly. At the same time, it also exercises your cardiopulmonary function, enhances your own strength and physique, killing two birds with one stone.

After dinner in the evening, go for a jog, which not only helps digestion, but also because plants also need to absorb oxygen at night. The oxygen content is relatively low, and it is very easy to reach the aerobic peak. Therefore, the amount of jogging can be reduced at night, and the time can be appropriately extended.

Can jogging 10 kilometers help you lose weight? The answer is yes, but it requires long-term persistence to be effective. Before jogging, you must pay attention to the warm-up exercises before running. This is a high-intensity exercise, especially if you choose to jog 10 kilometers. This is very tiring, and if you don’t warm up properly, it can easily lead to calf cramps and muscle strains.