There are many minefields in jogging! 5 ways to burn fat and stay healthy

Road running, triathlon and other self-challenging sports have been very popular recently. A few days ago, female star Lin Youli suffered from heat exhaustion while participating in a triathlon and was sent to the hospital for treatment. Fortunately, she is not seriously injured. What safety rules should people who participate in road running and jogging pay attention to in order to run to their heart's content and in a healthy way? The following are "5 Tips for Jogging" for reference for road running enthusiasts.

Are you a road running enthusiast? But do you know what preparations you should make before road running?

Although jogging and other types of activities have many health benefits and are easy to participate in, people should be reminded to properly assess their physical condition and follow the following five rules to ensure their safety when participating in jogging activities:

★1. Warm up beforehand and stretching exercises are essential for better results

Before engaging in any exercise, you must do a good warm-up. For jogging, the most appropriate warm-up exercise is leg stretching. Since the leg muscles of the human body will be pulled a lot when jogging, a good warm-up before exercise will be more helpful for the subsequent movement of the joints and muscles of the human body, and can also avoid muscle strains, cramps and other phenomena during activities.

★2. If you want to do your job well, you must first sharpen your tools. Running shoes absorb shock and protect your feet.

Due to the movement of running, the heels, soles of the feet and other parts need to be constantly lifted and lowered. Therefore, the soles of the feet that frequently come into contact with the ground need to be properly protected to reduce the impact of running. It is recommended that people choose jogging shoes that are light in weight, have sufficient sole friction, and have shock-absorbing and shock-resistant functions. They can absorb the leg shock caused by running movements and provide adequate protection for people's feet.

If you want to burn fat and lose weight through jogging, you need to do it for at least 20 minutes.

★3.30 minutes per unit for better weight loss and detoxification effect

It is recommended that people jog for 20 minutes each time before taking a rest. Especially for people who hope to lose weight through jogging, the jogging time should be maintained at about 30 to 40 minutes each time. Because after 20 minutes of exercise, the fat and calories stored in the body will begin to burn and consume.

If you stop exercising before the exercise time is less than 20 minutes, you will not be able to achieve the effect of burning body fat and losing weight. If people hope to lose weight through running, they need to maintain jogging for at least 20 minutes each time in order to be effective. If you can persist for 40 minutes without interruption, the fat burning effect will be more significant.

★4. The swing amplitude of hands and feet is consistent and regular, and the speed reduces damage*

When running, your center of gravity should be slightly tilted forward and your strides should not be too large. Taking steps that are too big can easily cause the calf to extend too far forward, and the contact between the heel and the ground will increase. The reaction force of the floor can easily cause damage to the ankles, knees and other joints. Therefore, when running, choose to land with the middle of the foot so that the impact force is distributed to various points of the foot, which can reduce the damage to the feet caused by jogging.

In addition, while running, the runner keeps his hands swinging back and forth regularly, which can not only reduce air resistance. It is also easier to maintain a certain speed, which is effective in helping runners retain their physical strength and increase their endurance.

After jogging, you must not sit down to rest immediately. You should march on the spot for 2-3 minutes and do some leg stretching and relaxing exercises, which are very effective in relieving discomfort after exercise.

★5. Do not forget to relieve muscle discomfort during relaxation exercises

Finally, whether the runner does a good job of cooling down after the jogging activity is also an important factor in avoiding sports injuries. Adequate cooling-off exercises can not only help the body relieve discomfort after intense exercise, but also help runners prevent muscle soreness.

It is recommended that people do not sit down to rest or sip cold drinks too quickly after jogging. Instead, they should step slowly on the spot for 2 to 3 minutes and stretch their muscles. After their heartbeat gradually slows down, they can sit down to rest and drink water, which is less likely to cause physical harm.

【Health Tips】:

In addition, it should be noted that people with symptoms such as high blood pressure, diabetes, cardiovascular disease, hypoglycemia, vomiting, diarrhea, abnormal physical weakness, influenza, etc. should avoid road running, jogging and other activities to avoid danger. Finally, people should be reminded that before participating in this type of activity, they should assess their own physical condition and avoid jogging on an empty stomach or right after a meal to ensure their own health and safety.

★"Are you prone to giving up jogging because it's too tiring?" 》Green tea fights sports fatigue