The most basic thing is to run. Based on 5 kilometers, with the improvement of your physical fitness, increase the amount of running. Now many people don't have time to go to the gym to exercise, so most people will choose to exercise themselves by running. Moreover, running has several advantages. First, there is no time and scope limit, as long as there is a certain scope. Second, running can be used as the starting exercise of primary fitness white, and it is also the first choice for many fitness white to reduce fat.

First of all, try your best to run for the first time, because 5 kilometers is still a long distance, and many people can't run down. I insisted on running in the early days and didn't force myself to run 5 kilometers. And you can cooperate with some recommended courses on fitness software to carry out a fat-reducing fitness run. At first, you can jog and walk slowly for two or three kilometers, and finally slowly raise your requirements and run 5 thousand meters within the range that your body can persist, no matter how long. After laying a good foundation, try to run for 30 to 40 minutes in the back, and 5 kilometers will have an effective fitness effect, because more than 30 minutes of exercise will start to burn fat.

How far you run depends on the exercise time. After our fitness heart rate reaches 120 or above, maintaining 10~ 15 minutes can generally achieve the effect of reducing fat and fitness. At the same time, note that running is not a one-off event. You can indirectly maintain your heart rate at 120 and indirectly run more times.

One of the key points to emphasize in running is that you must adjust the running time and frequency within the tolerance of your knees. Don't run every day, you will hurt your knee. We aim at fitness, and we must not hurt our knees.