Can jogging 5 kilometers a day really help you lose weight?

Running to lose weight is one of the cheapest ways to lose weight in today's life. Many people try their best to lose weight every day, and spend a lot of money to buy diet pills and diet foods, which are not good for the body after taking them, but will increase many complications. So how to use jogging to lose weight, and what kind of changes will the effect have? What are the benefits of jogging 5 kilometers a day for losing weight?

Preparation before jogging

1. Do you have enough time? Generally, to achieve the maximum effect of jogging for weight loss, you need to run about 2.5 kilometers, which takes about half an hour.

2. Do you have a venue? The outdoor effect is obviously better than the gym. If you live near a school or residential area, with few vehicles and fresh air, it would be a great place. If that is not possible, the gym is also an option. But forget about it in downtown areas, just move from outdoor to indoor areas.

3. Do you have a set of sports equipment? Many people don't understand this, but it is very important for effective weight loss. If your body is overweight, during a one-hour jogging process, your left and right feet have to bear the load of the body all the time. If your shoes are not good, it will easily cause muscle fatigue and enter anaerobic state, which is not good for weight loss. At the same time, the same goes for clothing. If it is too tight, it will affect blood circulation; if it is too loose, it will affect body temperature and reduce blood circulation.

4. Adjust your state before exercise. Have you fully prepared for joint movement, muscle stretching, energy and water replenishment, mood relaxation, and stress relief?

Be careful when jogging

1. 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.

2. 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.

3. 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 greatly reduces the weight loss effect. Keep your aerobic heart rate between 60% and 80% to keep your aerobic exercise at its peak.

4. Appropriate anaerobic exercise

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.

5. Choose the right time

The air is fresh in the early morning. After a night of precipitation, before the hustle and bustle, there are fewer impurities in the air and the temperature is suitable. In the evening, photosynthesis is maximized and the oxygen content in the air is the highest. This is the best time to run, but considering that you are basically at work during this period of time, you can only include it in the weekend plan. After dinner in the evening, a jog can not only help digestion, but also because plants also need to absorb oxygen at night. The oxygen content is low, and it is very easy to reach the aerobic peak. Therefore, the amount can be reduced at night and the time can be appropriately extended.

Jogging for weight loss is indeed a free sport. Perhaps it is the most precious and effective way to lose weight that many people don’t know about. So how about jogging for weight loss? The above article introduces the benefits of jogging 5 kilometers a day for weight loss. I believe everyone has already understood it.