The benefits of jogging 3,000 meters every day

The fast-paced life has slowly devoured the bodies of modern people. Now there are more and more obese people. Such a fast-paced life cannot keep up with the changes and flows in today's life. The obesity phenomenon of the human body has become more and more serious. Whether it is the elderly, the young, or children, most of them have a fat physique. What is the effect of jogging 3 kilometers a day? What are the benefits! What other unknown sports are there?

The fast-paced lifestyle has slowly devoured the minds and bodies of modern people. The number of people who are getting fatter is increasing rapidly. The fast pace of keeping up with the size of European and American countries proves that our health is slowly slipping away. The correct way to lose weight should be completely opposite to the fast pace. Here, the 39 weight loss editor introduces you to the jogging weight loss method, which is good for health and can help you lose weight quickly.

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.

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 20 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.

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.

The effect of jogging 3 kilometers every day is that you can feel the soreness in your legs, and achieve the purpose of relieving your leg muscles. To jog, you must find the correct way to run. Only by finding the correct way to jog can you be responsible for your body.