The correct way to lose weight by running. In daily life, many people will lose weight by running. Running is a very common way of exercise, and the correct method is emphasized when running. Let's share the correct way to lose weight by running. Let's have a look.

The correct way to lose weight by running 1 Jogging posture determines the running time and speed. The time for muscles to reach aerobic stage is 20-30 minutes. Too long does not necessarily mean that the better the weight loss effect. Instead, it will cause muscle fatigue.

1, jogging posture is very important

When jogging, your feet alternate too high, move your hips, and the speed is too high. Let your knees touch your upper abdomen as much as possible, and your arms can swing back and forth. When running, the forefoot touches the ground first, and then the whole foot touches the ground.

2. Jogging to lose weight should not be too fast.

It is best to control the aerobic heart rate at 60%-80% to avoid ineffective exercise. The best time to practice jogging is early morning or evening.

3. Preparation before jogging

(1) Is there enough time? Generally, the effect of jogging to lose weight will be maximized, which takes about 2.5 kilometers, and this time consumption takes about half an hour.

(2) Is there a venue? The outdoor effect is obviously better than that of the gym. And if you live near a school or community, there are not many cars and the air is fresh, so it is an excellent place. If it really doesn't work, the gym is ok. But forget about downtown. Let's change the outdoor to indoor.

(3) Do you have a set of sports equipment? Many people don't understand this, but it's important to lose weight effectively. Being overweight. During jogging 1 hour, the left and right feet should always bear the load of the body. Bad shoes can easily lead to muscle fatigue and anaerobic, which is not good for weight loss. At the same time, the clothes on the body are too tight, affecting blood circulation, too loose, affecting body temperature and reducing blood circulation.

(4) State adjustment before exercise, whether joint activities, muscle stretching, energy and water supplement, mood relaxation and pressure relief have been fully done.

Benefits of running to lose weight

Running is the most effective exercise for cardiovascular health care and disease prevention.

Running is the most convenient aerobic exercise, which can be carried out anytime and anywhere.

Running is a low-cost sport that doesn't cost a dime.

Running is the best way to relieve stress.

Running is a very flexible sport and can be started at any time. In any way to lose weight, nothing can burn calories faster than running. Long-term and slow-paced running is a good way to exercise endurance. In order to avoid sports injury, it is best to increase it every week. Of course, you should also learn to protect yourself. Don't let your knees get thinner and hurt. I hope you like what I shared!

The correct way to lose weight by running 2 1, change the pace, and the distance should be longer.

In order to make the fat burning effect better when running, you need to actively change the pace. Run in big strides for a while, run in small steps for a while, or run in two steps, so that you can burn your body fat better and lose weight better with changing the running mode of pace.

2. Eat more dietary fiber.

It is also important to eat scientifically while burning fat while running. We must control our daily calorie intake. When you lose fat, you must rely on exercise for three points and eat for seven points. When burning fat while running, you must eat more meals and less. When eating, you must pay attention to the health of your diet, eat more coarse grains, fruits and vegetables, lean meat, dairy products, eggs, fish, beans and bean products, and you must not eat sugar and high-calorie foods. Especially friends who run to lose weight, don't let your sweat flow in vain because you can't control your intake of Ren Liang!

Step 3 run slowly.

Many people think that the faster you run, the better the fat burning effect. Actually, that's not the case at all. Although running to lose weight consumes a lot of calories, if you don't pay attention, it may lead to a large increase in calf muscles, leading to a thicker calf. More importantly, it should be noted that fat does not officially start to burn until after running for 30 minutes, so if you choose to run to burn fat, you must insist on running for more than 30 minutes, and you can run slowly and for a long time.

The correct way to lose weight by running.

1, gobble up a big meal after running.

After running, you will burn a lot of calories and feel hungry, but a reasonable diet is very important.

Eating junk food will not only increase your calories more than before, but also make you feel hungry again soon. Although snacks are essential after running, they must be foods rich in protein and carbohydrates, and the calories should not exceed 150 calories.

If you don't eat until you finish running, remember to distribute nutrition reasonably and don't gobble up your efforts. If you are completely hungry after each run, it means that you should supplement some food before running.

2, the amount of exercise can not meet the needs.

If no matter how hard you run, it depends on your schedule. Running for 45 minutes a week 1 time or running for 20 minutes twice can't consume enough calories to make you lose weight. To lose 1 pound a week, you need to burn 500 calories every day through a combination of diet and exercise.

If losing weight is your goal, you need to run 3-4 times a week, combined with other aerobic exercises that consume calories and/or strength training that improves metabolism, intermittently.

3. Consumption is less than expected.

After running, you are all sweaty, and then you believe that you have burned 500 calories. But is it true? In fact, a woman who weighs 150 pounds can burn 495 calories by running for 45 minutes at a speed of 10 minutes per mile.

If you don't run long enough and fast enough, then you don't consume as many calories as you think. You'd better choose to track your training with a heart rate monitor or those practical running apps to ensure that you get enough calories.