Benefits of jogging 3 kilometers every day

Jogging has become a national sport in today's life. Many elderly people and young people love jogging very much. Every morning, everyone will put on sportswear and run a few laps outside. It can not only promote metabolism, speed up excretion and help digestion, but also prevent the occurrence of coronary heart disease and hypertension. It can also reduce body fat. Let me introduce to you the benefits and effects of jogging 3 kilometers a day.

How long does jogging take to help you lose weight? Jogging is an aerobic exercise, and fat will only start to be consumed 40 minutes after the start of aerobic exercise. The most important thing is not to exercise with a psychological burden.

It is best to jog for 40-60 minutes each time, and the speed should not be too fast. The heart rate range of aerobic exercise should be controlled within: (220-age)×(60%-80%). Control your diet, especially eat less at night. If you stick to it for a long time, you will see obvious weight loss results.

From a physiological point of view, if you continue jogging in a state of slight sweat, the body's energy supply will gradually shift from "burning" sugars to "burning" fat, thereby achieving the goal of losing weight and maintaining an ideal weight.

After finishing the jogging with a slight sweat, you should do some relaxing activities, such as slow walking, leg bounce, squatting, waist rotation, chest expansion, etc.

Wait until your body temperature and heart rate have returned to normal before returning to the room. After returning to the house, it is best to change the sweaty clothes, or consciously put on a sports shirt before running, dry it after running, and wash it at most 3 times.

In addition, jogging to lose weight does not have to be done every day. Jogging three times a week is enough to achieve the goal. Being too tired can easily lead to colds and other illnesses. You can weigh yourself every day and measure your waist, hips, and legs every week to remind yourself. Looking at the reduced weight and smaller circumference can also encourage yourself and increase your confidence in losing weight.

Only by choosing the correct jogging method can jogging help the body lose weight. Jogging 3 kilometers every day can make us sweat slightly and lose weight. At the same time, we should do warm-up exercises before jogging to prevent spraining the body accidentally during jogging.