Just control your own speed at 7~8km/h, which is convenient for long-term persistence. Some friends may ask here, so how should we run? First of all, I suggest walking fast for about 10 minutes to help the body get familiar with the running state, then running at a speed of 7~8 for more than 30 minutes, and finally arranging a slow walking recovery of about 10 minutes.
Of course, everyone's physique is different from his body's sports foundation. If you feel that the pace of 7~8km/h is a little unbearable, your heart rate is obviously accelerated, and you are out of breath, you must slow down. If you want to lose weight well, you should run at a speed that allows your body to breathe at a constant speed without side breathing.
So what can be done to help improve the fat burning effect of running? One: Do strength training before running.
Doing enough strength training before running can effectively consume most of the body's glycogen reserves, almost exhausted. It is easier for the body to mobilize fat, and the efficiency of burning fat in the next aerobic exercise will be better.
Two: stick to it.
A 40-minute running training and two 20-minute aerobic training are completely different. The more fat can be mobilized in the later stage of aerobic training, the more it helps to burn fat. So try to stick to it, so that the effect of losing weight will be better.
Three: Stretching after running
Stretching after running is to relieve the feeling of pain after exercise, so that you can adjust your exercise state in time the next day, and you will not be unable to continue training the next day because of pain or strain. This is what a long-term runner must do.
If you feel that you are running too fast, sweating and panting, please slow down immediately, because this kind of running won't last long, and the key is not to consume a lot of fat.