How to lose weight by running at night? Running is a relatively simple exercise in life. This sport is suitable for all ages. It can not only exercise, but also help people lose weight during running. Let's share how to lose weight through fun run.

How to lose weight by running at night? Can you lose weight by running at night?

Running at night has the effect of losing weight. But you need to know how to use the right way to run, how to achieve the heart rate of burning fat and the length of running time that consumes the most fat.

How to lose weight by running at night?

Run for at least 30 minutes at night.

At the beginning of fun run, the consumption of fat is not much, and glycogen accounts for the largest proportion in the body. Only when the glycogen in the body is almost completely consumed, then running is the main energy supply for fat. In other words, if you want a good fat burning effect, you usually have to keep running for at least 30-40 minutes.

The weight of human body includes: bone mass, water, fat, muscle and so on. So we usually say that losing weight means losing excess body fat, so running at night to lose weight is actually running to lose weight. Running for more than 30 minutes at night helps to burn more fat.

Matters needing attention in losing weight in fun run

Don't stop while running.

During running at night, try to keep yourself undisturbed, even if you jog in place, don't stop.

Anaerobic combined with running can lose weight more.

After a lot of anaerobic exercise (gym equipment), fun run has a better effect of reducing fat and losing weight.

Warm up before running to prevent injury.

Please warm up fully before running, especially the calves, especially the ankles, to reduce soreness and prevent muscle damage.

Don't run too much.

Don't overtraining! The whole process needs to be gradual. At the beginning, it can be gradually increased from 3 days to 5 days per week, and the time is gradually increased, from 30 minutes to 35 minutes, to 45 minutes, and then longer.

How to lose weight by running at night? 2 How can my legs not get thicker when running?

1. Get ready for exercise. Through warm-up, you can quickly enter the state of exercise, improve exercise efficiency, reduce exercise, and prevent leg swelling caused by excessive exercise.

2. Don't touch the ground with your forefoot when running. Landing the forefoot first is a sprint, which will not only stimulate the calf muscles, but also increase the pressure on the knee joint. The heel should land first, and then slowly transition to the forefoot.

3. Control the running time, generally 20 minutes-1 hour, and adjust it according to your physical condition to prevent muscle fatigue caused by excessive exercise.

4. Do relaxation exercises after running, such as stretching your legs, flapping your leg muscles, and washing your legs alternately with cold water and hot water.

5. Don't overeat after running, and pay attention to a balanced diet.

Will running legs really get thicker?

1, we usually understand that running makes the legs thicker because the legs increase muscles and make the legs thicker. In fact, most girls' legs become thicker, not because they have increased muscles, but because they have increased fat.

2. So, tell the girls here that the leg thickening is not necessarily due to running, and the general running will not make the runner's leg thicker. Because 90% of marathoners have thinner calves, girls don't have to worry that running will make their legs thicker. On the contrary, not running or exercising leads to the accumulation and thickening of leg fat.

Of course, this article does not rule out that running will make legs thicker, because most sprinters have thicker legs, regardless of gender. However, these sprinters' running exercises are different from what normal people say.

4. The sprinter's running is a high-intensity anaerobic exercise, which is easy to develop leg muscles, thus increasing leg muscles and increasing leg circumference.

Generally speaking, the running we adopt belongs to long-term aerobic exercise. The main energy supply system of this kind of running is aerobic energy supply system, and the main energy supply is body fat. Therefore, running for such a long time consumes a lot of body fat, and it is difficult to achieve the effect of developing leg muscles.

6. Secondly, this long-term running can also consume leg fat, increase the elasticity and endurance of leg muscles, and have a better shaping effect on legs.

7. So, finally, the answer to the question of whether running legs will thicken is that generally long-term aerobic exercise will not thicken legs, but will help runners lose weight and shape their legs. As for the nurse saying that running will make your face beautiful, this article can only tell the nurse who asked questions: "Active exercise, such as running and cycling, can change a person's spirit, so it goes without saying that it can make your face beautiful."

How to prevent legs from getting thicker when running?

1, heel landing is the key

When running, does the forefoot land first or the heel land first? If your answer is the former, then you have made many mistakes that MM can make. It is not correct to land on the forefoot first when running. Although it is easier and easier to start running in this way, it will cause thick legs. Therefore, for MM with slender legs, remember to land on the heel when running, and then jog with the forefoot on the ground.

2. Pay attention to the running time and speed.

The general aerobic exercise time is 20 to 60 minutes. Excessive aerobic exercise will cause muscle fatigue and joint wear. The speed should not be too fast, and the heart rate of aerobic exercise should be controlled within (220 years old) × (60%-80%). For example, a 20-year-old man's heart rate during aerobic exercise is 120 ~ 160 beats/min. Fat will stop decomposing in anaerobic state, and will not burn outside the above heart rate range, so the exercise effect cannot be guaranteed.

3. Warm-up exercise is very important

Since primary school, when I was in physical education class, my teacher taught us to do warm-up exercises before exercise to prevent muscle strain. How can I forget my teacher's respect and teaching when I grow up? Therefore, before running to lose weight, we should first stretch the leg muscles so that the calf can meet the following movements in the best condition.

Jogging is the most effective way to lose weight.

Running belongs to aerobic exercise, which consumes excess fat in the body through exercise to achieve the purpose of losing weight. So this kind of exercise needs to be carried out in an aerobic state, and jogging is in line with this state.

MM Don't think that the faster you run, the better your weight loss will be. In fact, this practice is wrong. Although running fast consumes a lot of calories, it will increase the burden on the calf, accelerate the growth of muscles, and lead to the thickening of the calf. The real burning time of fat is after 30 minutes of continuous exercise, so jogging for more than half an hour is the most effective way to lose weight.

5. Stretching after running is essential.

Many MMS rush to buy something to drink as soon as they finish running, often ignoring the stretching link after running. Stretching after running can not only relieve and avoid muscle tension after running, but also effectively keep the leg shape perfect. Therefore, stretching after running is essential.