Master these running and weight-loss common sense to lose weight more easily

　　First of all, running to lose weight is an aerobic exercise. You must jog and persist for more than 30 minutes to start burning fat.； The longer you persist in this exercise, the more obvious the effect will be.

　　Warm up exercise

　　I think most people know that you need to do warm-up exercises, because warming up before exercise has a buffering effect on the body, and the body will also stretch, allowing you to enter the exercise state better and faster.

　　Run in the morning or run in the evening

　　If you run in the morning, you can put your body into a new state in advance, which is good for your body. healthy It is very beneficial, and it is easier to lose weight if you run on an empty stomach in the morning. Why? Because if you exercise without eating anything in the morning, your body will not have enough energy to consume sugar and can only consume it through fat, so it is easier to achieve the effect of expelling oil and reducing fat.

　　Running at night can also achieve the effect of losing weight, but after the body replenishes energy for the day, most of the energy is still stored in the body. Therefore, when running, the body will automatically consume the excess energy sugar in the body first, and then burn fat. This requires exercise for a longer period of time.

　　Therefore, babies who can run in the morning should try to run in the morning, so that the effect of weight loss will be seen faster.

　　How long should you run every day?

　　Many people cannot persist for long when they first start running, resulting in poor weight loss results. In fact, the real fat burning occurs 30 minutes after running begins, so if you want to achieve real fat burning, you must insist on exercising well every day. If you persist, you will see the results you want.

　　jog or run fast

　　Jogging is an aerobic exercise, and the most suitable for losing weight is aerobic exercise. We should choose the speed that suits us best to develop a running plan for ourselves. "Smiling rhythm" is the most suitable rhythm for running to lose weight. It means you can still smile and talk to others when you meet people you know. This rhythm is the most suitable for running to lose weight. You must not run with others just to cater to others who run too fast or too slow.

　　To be precise, fast running is more suitable for relaxing the runner's body and mind. In the process of running at too fast a speed, it is no longer an aerobic exercise. If you choose fast running from the beginning, the runner will begin to experience excessive physical exertion in the middle of the run, and the body will be unable to bear it and the body will become tight.

　　It is best to run continuously without interruption

　　It is best to run continuously without interruption, because if you run today and do not come tomorrow, your running condition will be poor, the effect will be difficult to show, and it will be difficult for your body to achieve the exercise balance you want.

　　running pace

　　When running, don’t know whether your front feet land first or your back heels first? In fact, if you want to avoid the development of calf muscles, the correct step should be to land with the forefoot first. In this way, the head, shoulders, knees, and soles can be kept in a straight line, so that the body will not consume so much physical energy, and the effect of weight loss can be achieved more easily.

　　Drink less sports drinks

　　Try to drink as little drinks as possible after running, as drinks contain Grape Trace elements such as sugar, potassium ions, and sodium ions are not very suitable for people who want to lose weight, so it is more suitable to drink mineral water or boiled water after exercise.

　　hot blister apply

　　After running, soak your feet in hot water when you return home. This can relieve fatigue, allow blood circulation throughout the body, speed up metabolism, accelerate detoxification, and make the body healthy while losing weight. At the same time, foot bathing in hot water can also help the body fall asleep faster and improve sleep quality.

　　Running must meet three indicators

　　We are taught from a very young age, exercise Be persistent. Therefore, many people believe that once they start running, they must continue every day. But according to the latest sports science results, there is no need to force yourself to run, as long as you gradually increase the amount of training. Generally speaking, if people want to achieve a certain training effect by running for fitness, they must meet three basic indicators: the duration is more than 30 minutes. ； heart rate More than 130 times/minute (young people)； The frequency is more than 3 times a week. In other words, just run 3-4 times a week.

　　The body needs a "rest day"”

　　Why is it not necessary to run every day? Dr. Keiji Yamachi, a professor at Toyama University in Japan and a scientific committee member of the Japan Athletics Federation, mentioned in the book "Focus on Running Guidance": If running is for fitness, it must be combined with rest. Otherwise, excessive fatigue will cause physical problems.

　　Generally speaking, you can run for two days and rest for one day, or run for three days and rest for one day.

　　Exercise can promote physical health based on the theory of "excess recovery": an amount of exercise that exceeds the body's normal load can bring stronger stimulation to the muscles and internal organs, so the body will think that its components are not "powerful" enough, and will organize "resources" to enhance related functions, so the body's health level and exercise ability will increase. However, exercise will also cause physical fatigue, so the body needs to be given a certain amount of time to complete "excess recovery." Otherwise, it will not only affect normal work and life, but also cause damage.

　　Determine the number of running days based on physical strength

　　However, if the above standards are not met, it cannot be said that there is no exercise effect. For example, people with poor physical fitness can only run once a week and choose to walk or exercise on other days, which can also promote physical health. In short, you should decide the number of running days based on your physical strength, nature of work, level of fatigue, etc. As for whether to run that day, it can be decided based on factors such as the degree of muscle fatigue, how good or bad you feel when you wake up in the morning, weight gain or loss, and appetite.

　　In addition, during running, the ankle and knee joints will bear huge impact forces. Therefore, if the athlete is fat, he or she can consider other forms of aerobic exercise, such as swimming, space walking, cycling, etc., instead of running.