Speed diversification
The role of exercise in losing weight is to burn more calories, either to increase the intensity or to extend the exercise time. The problem is that if the intensity is too high, runners will easily get tired, and if they do it at a slow and steady speed, the weight loss effect will not be so obvious.
The solution is to change the speed. Within a week, run for 20-30 minutes 3-4 times, and jog for more than an hour at other times.
discontinuous running
A study found that runners who run fast for 2 minutes and jog intermittently for 3 minutes are more likely to burn more calories than runners who run slowly and steadily. And the weight loss effect is better. Experts suggest that the ratio of running speed to running speed is 1, 2 or 1. In other words, run fast for 30 to 60 seconds, and then run at normal speed for one minute. It is correct to choose a speed that lasts for 2-5 minutes, so that the training intensity of the speed will not be low, but it will not make you tired soon. As you are familiar with this sport, you can gradually improve your running intensity and increase the proportion of fast running.
Shanpopao
The greater the slope, the more heat is consumed. It sounds simple, but when you run or walk on a slope, your body will be put to a greater test.
Runners should assume that they are running on a hillside in the wild, not on a treadmill, and should try to overcome slope training. This may mean slower speed, but it's a good opportunity to strengthen your hips and legs.
You can also adjust the slope of the treadmill to achieve the effect of intensive training. For example, choose 1-2 minutes, increase the slope by 2-4%, decrease the speed by 0. 1 or 0.2, then adjust the slope to 0 and exercise for the same time.
Run more when you are in good shape.
Runners occasionally feel particularly good after a few days. Running 5 kilometers feels like only running 2 kilometers. In this case, you might as well run for a while. For example, you can usually run for 30 minutes, but you can try running for 45 minutes, which will consume more fat.
Don't discard other sports.
Whether you change speed or strength, running is just a sport after all. Runners may wish to add some resistance training, more interval training, endurance training, stretching and other sports, enrich the exercise mode and better coordinate the whole body training.
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