Can jogging really help you lose weight?

　　Principles of jogging to lose weight:

　　Running for the purpose of losing weight should not be less than 20 minutes, and the speed should be slower to maintain even breathing. 20 minutes of slow long-distance running can not only use up a lot of glycogen in the body, but also use body fat. And because slow-speed long-distance running is not very strenuous and will not cause excessive hypoxia in the body, it helps to consume fat and achieve the purpose of weight loss.

　　Sports biochemistry research has found that within the first 5 minutes of running, the heart adjusts to adapt to the body's movement. The heartbeat increases significantly and the heart pumps blood more intensively, but the degree is uneven. This is called the "cardiac adaptation period." After running for 5 minutes, the heart has adapted, has strong heartbeats, pumps blood evenly, and can make corresponding adjustments at any time according to the amount of exercise.

　　Within 20 minutes of running, the main source of exercise energy is glycogen stored in the body, especially muscle glycogen and liver glycogen, because sugar can be decomposed into carbon dioxide and water under aerobic conditions, releasing a large amount of energy. After running for 20 minutes, most of the glycogen is depleted, and the main source of energy changes to body fat.

　　When fat is used, it is first decomposed into glycerol and fatty acids. Glycerol can be directly oxidized to provide energy, while fatty acids are converted into acetyl-CoA, which is then metabolized and part of it is converted into sugar to provide energy. Since fat requires a lot of oxygen to supply energy, when the running intensity reaches the level of hypoxia, it cannot rely on oxidized fat to provide energy.

　　Suitable for the crowd: Jogging is the simplest and most effective way to lose weight, and jogging is suitable for all types of people, whether they are young people, office workers, or elderly friends, they are all suitable for running to keep fit.

　　Be prepared before jogging

　　1. Before doing aerobic exercise, fully adjust the body's potential heat energy to a ready state, which is conducive to the adjustment of body functions, stimulates the "GHRELIN" hormone in the body, and promotes the development of learning areas in the brain. nerve Cells can improve memory to a certain extent

　　◎You must know how to prepare before jogging! Stand with your hands on your hips and move your ankles alternately.

　　◎Reduce psychological stress: If you continue to be in a highly competitive environment and do not eliminate tension, mental and psychological stress, you will always be at a disadvantage. Moderate jogging preparation can reduce the psychological burden and maintain a good attitude.

　　◎Practice flash point: Warm-up exercises can increase muscle temperature, making muscles soft and less likely to be strained.

　　◎Practice index:★★★

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

　　2. Time & speed is fast healthy Key to weight loss

　　The time and speed of jogging depend on the pace and posture of running. Generally, the time of aerobic exercise is 20 to 30 minutes. Too long time will cause muscle fatigue and is detrimental to health.

　　◎Speed ​​exercises require mastery. When jogging, first raise the legs alternately to move the hip joints, and then gradually increase the speed. It is better to touch the upper abdomen with the knees as much as possible. Swing the arms back and forth. When running, the forefoot touches the ground first, and then transitions to the whole foot touching the ground.

　　◎Improve cardiopulmonary function: Persistent jogging will cause the heart to contract, increase blood output, and reduce restlessness. heart rate , lower blood pressure and improve the body's health index.

　　◎Practice flash point: It can speed up blood circulation and increase muscle oxygen uptake, but the speed should not be too fast. Control the aerobic heart rate at 60%