Exercise for 30 minutes a day to lose weight
How long can you jog to lose weight?
Start by running very relaxedly for 5 minutes, treating it as a warm-up. Then speed up for 30 seconds, then slow down for another 30 seconds, and finally run fast for 60 seconds. The last 60 seconds should be faster than the 30 seconds of accelerated running, but it is not to reach the speed of sprinting. It should be to gradually accelerate and run as fast as possible. The middle 30 seconds is not jogging, it is just slowing down the pace to “cache” for the next stage of fast running.
Find a circular road with no motorized vehicles and run the entire distance effortlessly in 3 to 5 minutes. After completing the warm-up preparation activities, the circular speed run began and it was time to record the time. When running the second lap, complete it in 5 to 10 seconds less than the first lap. Then walk or jog for 1 minute to rest and relax. Then start running the third lap, using a speed that is 5 to 10 seconds less than the second lap. Do 3 to 5 sets of this exercise, each set taking 5 to 10 seconds less than the previous set. Finally let the body calm down and the workout is complete.
Jogging for more than 30 minutes a day is the most beneficial to weight loss, but a vigorous exercise session should not exceed 30 minutes, otherwise you will feel hungry.
Excessive exercise time is not conducive to weight loss
A little exercise is more effective at losing weight than a lot of exercise. Participants in the experiment were divided into three groups. The first group did not need to exercise every day, the second group performed half an hour of moderate exercise every day, such as jogging, riding a bicycle, etc., and the third group performed one hour of high-intensity exercise every day. Participants in the second group exercised the equivalent of 300 calories a day, and the third group exercised the equivalent of 600 calories a day. Regarding caloric intake, participants let nature take its course and did not need to deliberately control their diet. After 13 weeks, the participants in the first group had basically no change in weight, which is normal. The weight changes of the participants in the second and third groups were beyond the researchers’ expectations. Participants in both groups lost weight, but those who exercised for only half an hour a day lost an average of about 3.18 kilograms, and those who exercised for an hour a day only lost an average of about 2.27 kilograms.
Kind tips:
- Choose your favorite sport
Whenever they start a new exercise, some people will ask “Are these exercises the best for losing weight?” In fact, these people are more likely to give up exercise midway. During exercise, you must put the enjoyment of exercise first, so that you can continue until you achieve the perfect effect of losing weight. - Perform aerobic and anaerobic exercise at the same time
Aerobic exercise and anaerobic exercise are not opposite exercises. The two types of exercise have different effects on weight loss, but in order to achieve the best weight loss effect, they must be performed at the same time. Aerobic exercise burns fat quickly, and anaerobic muscle endurance exercise can maintain your weight loss results and make your muscles and skin more elastic.
- Stretching exercises must be done before and after exercise
Stretching before exercise can warm you up and prevent injury. Stretching after exercise can sort out the fatigue substances accumulated around the muscles and stimulate muscles that are not often used.
- The effect will appear after 3 months of exercise.
If you want to achieve weight loss results through exercise, you must continue to exercise for at least 3 months. The physiological process of the body’s physiology absorbing new skills is cyclical.