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Nowadays, one of the most practical exercise methods for office workers is running. Persisting in running not only exercises personal willpower but also effectively helps in weight loss. So, how should one jog to achieve weight loss effects?
Since everyone’s stride and speed vary, there’s no strict time requirement for weight loss through jogging. However, it’s recommended to reach a distance of 5000 meters, and the running speed shouldn’t be too slow.
After completing 5000 meters, your legs will feel tight and stiff. At this point, you need to perform stretching exercises for your calves and thighs. You can choose methods like leg pressing, tapping the calves and outer thighs. The recommended stretching time is 15 minutes. Post-jog stretching is very important as it helps prevent excessive calf muscle growth.
Besides weight loss, what other benefits does jogging offer?
Calorie Burning
Aerobic exercise is an effective way to lose weight, and jogging is no exception. To achieve weight loss effects, you can try several jogging modes: 1 hour of continuous stationary running; warm up by walking slowly for 1 minute, then briskly for 4 minutes; after 4 minutes of brisk walking, accelerate to 5 minutes of jogging; finally, do a 60-minute endurance run. Jogging for over 30 minutes yields better results.
Preventing Bone and Muscle Degeneration
Our bones are closely related to body needs. Sitting in front of a computer for long periods can lead to fragile bones, while regular exercise can maintain bone health and slow down the body’s aging process. Frequent high-intensity exercises like running have been proven to promote the secretion of hormones in the body, substances that many celebrities inject to maintain youth.
Beneficial for Heart Health
Persistent running helps strengthen heart and cardiovascular system functions. It not only increases maximum oxygen uptake but also effectively increases oxygen supply to various organs, improving work efficiency. Moreover, medium and long-distance running can accelerate blood circulation, ensuring sufficient blood supply to the coronary arteries for the myocardium, thus preventing various heart diseases. Lower limb exercise can also promote venous blood flow back to the heart, reducing the risk of venous thrombosis.
Enhancing Cardiopulmonary Function
Continuous jogging can increase the heart’s blood output, lower resting heart rate and blood pressure, while increasing the content of high-density lipoprotein cholesterol in the blood, improving overall body function.
Improving Quality of Life
Health is the foundation of life. To improve quality of life, maintaining a healthy body is most important. Adhering to regular jogging can comprehensively enhance overall health.
Key Points for Jogging
Beginners should increase by 5-10 minutes weekly
Beginners should increase their running time by 5 to 10 minutes each week. Jogging shouldn’t be rushed; adjust according to personal physical condition. It’s advisable to start with brisk walking and light jogging, gradually adapting to running movements before increasing speed. Initial running time shouldn’t be too long, 30 minutes is sufficient, then increase by 5 to 10 minutes each week, keeping the maximum within 1 hour.
Feeling fatigue and slight muscle soreness after exercise is normal and can be recovered with proper rest.
Avoid Eating Large Amounts After Exercise
After exercising, you may feel very hungry. If you can’t resist the temptation of food at this time, it will undo your efforts. It’s best to eat 1-2 hours after jogging.
During exercise, always pay attention to replenishing fluids. Don’t wait until you’re thirsty to drink water. If water isn’t replenished in time, people in poor physical condition are likely to become dehydrated. It’s recommended to drink 300-500 ml of water 30 minutes before exercise; replenish 100-200 ml every 20 minutes; after exercise, besides water, you can also choose electrolyte drinks. After jogging, you’ll sweat profusely, causing electrolyte imbalance in the body and reducing the body’s ability to regulate antibodies. Electrolyte drinks not only replenish body fluids but also meet the body’s need for minerals.
