What is long jogging? How much jogging is appropriate every day

Running is a very good exercise for physical fitness. Long-term jogging is a simple and efficient training method, and it is a very important training method for runners. It is also very suitable for weight loss and can be said to be a "magic weapon" for weight loss. How much jogging is appropriate every day? Follow the Encyclopedia Knowledge Network to learn more.

Contents of this article

1. What is long jogging?

2. How much jogging is appropriate every day

3. Things to note when jogging to lose weight

What is long jogging?

Long-term jogging is a simple and efficient training method, and it is a very important training method for runners. This method is also the practice method used by first-class track and field athletes, and it is an effective way to develop physical strength. Long-term jogging is suitable for most people. In addition to improving endurance, enhancing cardiopulmonary function and circulatory system capacity, it can also improve the body's ability to fight fatigue. It is a training that allows glycogen and other energy to be maintained for a long time. In addition, because it is jogging, it will not increase the heart rate, but maintain it in a more comfortable heart rate range, so it can be continued effortlessly. Therefore, long-term jogging is also very suitable for weight loss and can be said to be a "magic weapon" for weight loss.

How much jogging is appropriate every day

Running for more than 30 minutes a day will be effective, but it is not advisable to run for too long, especially for those who do not exercise regularly. It should be done step by step. The running speed is about 5-6 kilometers per hour, which is the speed of jogging. Be careful not to exercise excessively. An hour is more appropriate. In addition, if your weight has reached or is close to obesity, it is not recommended to lose weight by running. It is best to swim, which will not increase the pressure on the knee joints. Physical exercise alone can reduce a limited amount of weight. It is recommended to combine it with a certain degree of dieting, but it should not be excessive. You can download apps such as calorie calculators to explain the degree of weight loss.

Things to note when jogging to lose weight

1. Do stretching exercises first

Many people don't do stretching exercises before running. This is not conducive to weight loss. You should know that the energy in your body is divided into two types: fast energy and reserve energy. Only when the fast energy is almost consumed, the reserve energy "fat" in your body will start to burn. That is to say, if your physical fitness is not very good, it is even possible that you have run tired, but the fat has not started to be consumed. Therefore, if you want to lose weight by running effectively, you should do some stretching or relaxation exercises before running. On the one hand, you can warm up and prevent injuries, and on the other hand, you can consume some sugar sources first, so that the fat burning efficiency can be greatly improved when you run next time.

2. Carefully select running shoes

Don't just put on a pair of sneakers and go running, otherwise the weight loss effect will be greatly reduced, and it may even damage your fragile toes and soles. It is recommended that you choose shock-absorbing running shoes that are designed according to human mechanics and can completely fit your foot shape. They can absorb the vibration caused by running and provide decompression protection for your feet, calves, and even brain. In addition, because women's pelvises are wider than men's, their feet are more likely to turn inward when they land on the ground. Therefore, you should also pay attention to whether the inner arch of the running shoes is supported by a support strip and whether there is a stabilizing plate on the outer heel. Especially when you are overweight, you need to prepare a good pair of shoes.

3. Don’t run fast

Don't think that the faster you run, the more fat you burn. The opposite is true. When you run fast, your body is not supplied with enough oxygen, and your body is doing anaerobic exercise. Fat cannot fully participate in the burning, so it cannot be consumed. Aerobic exercise with relatively low exercise intensity can promote the burning of fat in your body. So, how do you judge whether your current running intensity is aerobic exercise or anaerobic exercise? The simplest way is that if you feel out of breath when running, it means that your body is doing anaerobic exercise; if you breathe evenly and harmoniously when running, and you can even chat with people around you while running without feeling breathing disorder, it means that you are doing aerobic exercise that can best promote fat burning.

4. Don’t just run for 20 minutes

Theoretically, if you warm up thoroughly, jogging for 20 minutes is when your energy consumption is almost complete and the fat reserves are mobilized to burn. If you stop exercising at this time, you will not be able to fully burn fat and lose weight. Therefore, if you want to lose weight by jogging, you should run for at least 20 minutes. 40 minutes is the recommended running time by experts.