Jogging to lose weight quickly burn fat and health

   jogging Weight loss principle:

Running for weight loss should not be less than 20 minutes and slower to maintain even breathing. The 20-minute slow- and long-distance running not only significantly depletes the body's glycogen but also uses body fat. And because the slow long-distance running is not very severe, it will not make the body over-hypoxia, so it helps the consumption of fat, so as to achieve the purpose of weight loss.

Sports biochemistry study found that: In the first 5 minutes of running, the heart adjusts to adapt to the body's movement, the heart rate significantly increases, the heart pumping blood increases, but the degree is not uniform, known as the "cardiac adaptation period" . After running for 5 minutes, the heart has adapted, the heart beats forcefully, and the blood is pumped evenly. At any time, the adjustment is made according to the amount of exercise.

Within 20 minutes of running, the main source of exercise energy is glycogen stored in the body, particularly muscle glycogen and hepatic glycogen, because sugar can be decomposed into carbon dioxide and water under aerobic conditions, releasing a lot of energy. After 20 minutes of running, most of the glycogen is depleted, and the main source of energy conversion is fat in the body.

When fat is used passively, it is first decomposed into glycerin and fatty acids. Glycerin can be directly oxidized to supply energy, while fatty acids are converted to acetyl-CoA, which is then metabolized and converted into sugar to provide energy. Because fat supplies a large amount of oxygen, it is impossible to provide energy by oxidizing fat when the running intensity reaches an oxygen deficiency level.

For the crowd: jogging is the simplest and most effective way to lose weight, and jogging is suitable for all types of people, whether it is young people, office workers, or older friends, are suitable for running to fitness and strength.

Be ready before jogging

1.Adequately adjust the body's potential thermal energy to the ready state before doing aerobic exercise, which is conducive to the adjustment of the body's function, stimulate the body's "GHRELIN" hormone, and promote nerve cells in the brain's learning area to a certain extent. memory

â—ŽBefore jogging, you must be ready! Standing, hands on hips, alternating activities ankle.

â—Ž Reducing psychological pressure: Continually in a highly competitive environment, if you do not rule out nervousness, mental and psychological stress, you will always be at a disadvantage. Moderate jogging preparation can reduce the psychological burden and maintain a good attitude.

â—Ž practice flash point: warm-up exercise can increase muscle temperature, so that the muscles become soft, not easy to be strained.

◎ Practice Index: ★★★

â—Ž Practice time: Before running (preparation), you can also practice at any time.

2. Time & Speed ​​is the Key to Fast and Healthy Weight Loss

The time and speed of jogging depend on the pace of the running. Generally, the aerobic exercise time is 20 to 30 minutes. If it is too long, muscle fatigue will be detrimental to health.

◎ Speed ​​exercises need to be mastered. When jogging, the first two legs alternately raise, active hip joints, and then gradually increase the speed, the knee as much as possible to touch the upper abdomen as well, arms swing back and forth, running before the forefoot first landing, transition to the entire foot landing.

â—Ž enhance heart and lung function: persistent jogging will make the heart contraction increased blood output, lower resting heart rate, reduce blood pressure, improve the physical health index.

â—Ž Practice flash point: can speed up blood circulation and increase oxygen uptake in muscles, but the speed should not be too fast, the aerobic heart rate should be controlled at 60%-80%; to avoid invalid exercise, fat will stop decomposition under anaerobic conditions. In addition to the above heart rate control, fat reduction is not guaranteed.

◎ Practice Index: ★★★

â—Ž Practice time: better in the early morning or evening.

 

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