How many meters do you need to jog every day to lose weight?

Maybe in life, many people want to have a slim figure. If you want to have a slim figure, you must find a way to run that suits you. In fact, running has become a very cheap sport in life now, and it is a very simple way of exercise. It can not only reduce body fat and weight, but also reduce muscle. At the same time, jogging can help us improve our intelligence and improve our body's immunity. So how many meters can you run every day to lose weight?

Doing regular exercise 3-5 times a week is a good way to reduce body fat, lose weight, increase muscle and stay energetic. Running, 5 times a week, 45 minutes each time, at a speed of 170 meters per minute, can help lose 10 pounds in 3 months; dancing, 6 times a week.

Exercising for 1 hour each time can help you lose 10 pounds in 4 months; swimming, 4 hours a week, can help you lose 10 pounds in 4 months; riding a bicycle, 4 times a week, 1 hour each time, at a speed of 15 kilometers per hour, can help you lose 10 pounds in 5 months. If you haven't done regular exercise before, do less at first to avoid hurting your body. Exercising too much will increase your appetite, which will not achieve the goal of losing weight.

Diabetes treatment: running fitness

The amount of exercise for fitness running should be strictly controlled. Factors that determine the amount of exercise include distance and speed, interval time, number of exercises per day, and number of exercise days per week. Weak people who are just starting to practice running can do short-distance jogging, starting with 50 meters and gradually increasing to 100 meters, 150 meters, and 200 meters. The speed is generally 100 meters/30 seconds-100 meters/40 seconds.

(1) Slow long-distance running: This is a typical fitness run, starting from 1000 meters. After adaptation, increase 1000 meters per week or every 2 weeks, generally increase to 3000-6000 meters, and the speed can be controlled to run 1000 meters in 6-8 minutes.

(2) Running and walking exercise: Run for 30 seconds and walk for 60 seconds to reduce the burden on the heart. Repeat this 20 to 30 times for a total of 30 to 45 minutes. This type of running exercise is suitable for people with poor cardiopulmonary function.

Number of runs: Short-distance jogging and running exercises can be done once a day or every other day; older people can run once every 2-3 days, each time for 20-30 minutes.

It is best to coordinate your running steps with your breathing. You can inhale after running two or three steps forward, and exhale after running another two or three steps. When running, it is more comfortable to swing your arms back and forth and slightly outward, lean your upper body slightly forward, try to relax all the muscles in your body, and it is generally best to land on your toes.

3. Notes

(1) Understand the indications and contraindications of running. Healthy middle-aged and elderly people can do running exercises to prevent coronary heart disease, hypertension, hyperlipidemia, and control weight; patients with mild diabetes and those with moderate or weak physical strength can do running exercises to strengthen their physical fitness and improve their cardiopulmonary function.

The effect of jogging is really great, and it can also promote the body's metabolic circulation and help the body achieve the goal of weight loss. In the above article, we learned about the benefits of jogging 5 kilometers a day to lose weight, and it can also help everyone regulate various body functions.