Running is the most effective way to burn calories and fat. Running at a comfortable speed for one minute can burn 8.5 calories. However, the problem is that the longer you run, the more efficient your body will be, so you will consume less calories. In other words, you will lose weight quickly at the beginning of running. However, as time goes by, your body will adapt to the rhythm of exercise, and your performance will stagnate. Not only that, running along the same road for many years may lead to injuries, such as knee problems. Long-term similar exercise may also affect sports enthusiasm. In the end, pain and boredom will lead many people to give up exercise. The principle of an exercise program that allows you to run less but lose more weight is to run more intensively in a shorter time. You still need to run five days a week, but don't exercise more than 20 minutes a day. Losing weight is not as good as changing speed frequently. If you are an ordinary athlete, you may have heard of "interval running", that is, speeding up the sprint in a short time, and recovering and relaxing during this period. It is more beneficial to run like this. Because, when you run at a comfortable speed, your body can easily get energy through the oxygen you inhale; But once you enter the high speed, your muscles must speed up the process of oxygen production, so that you can consume the stored energy to supplement the chemical elements in your body, such as cytidine triphosphate and creatine phosphate. "Your body is like a boat. You like to float on the water because it saves the most fuel." "But if you speed up and run intermittently, your body can't guarantee the original high efficiency, but you must burn more calories and finish the corresponding work." Intermittent running can not only accelerate weight loss, but also promote metabolism. The results of a medical and scientific research show that if women run vigorously for two minutes and then run at a lower intensity for three minutes, they will consume more calories than women who run slowly in the next 24 hours; In addition, in the following week, fast-running women also consumed 4% more body fat than slow-running women. "It doesn't sound like a lot, but it's enough for you to see a significant change in your body shape in the mirror." People can combine various running methods: "It is best to combine sprint, middle run and long-distance interval run so that your body can't guess your intention." There are several different ways to run intermittently, and people who want to lose weight by running practice one of them every day of the week. Before formal exercise, you can jog or walk 10 minutes to warm up. 1. Run quickly to find a flat road, or on the track and treadmill, run as hard as you can for 15 seconds, then jog or walk for 60 seconds and run again. Repeat 6 times. Beginner's goal: to be able to run 10 interval continuously within 8 weeks. Advanced goal: 12 times. 2. Run a short distance continuously to find a flat road, or try your best to run on the runway and treadmill for 30 seconds, then jog or walk for 60 seconds before running. Repeat 4 times. Beginner's goal: to be able to run 10 interval continuously within 8 weeks. Advanced goal: 12 times. 3. Beginners of long-distance interval running: run about 400 meters quickly, jog or walk for two minutes to relax, and then run 400 meters. Repeat 4 times, gradually improve, and finally repeat 8 times. Advanced goal: increase the fast sprint distance to 800 meters. Running mountain roads is daunting, but it can also bring additional benefits. Every degree of slope increase will bring at least 10% heat consumption. "You need to work harder when going uphill, because every step you take is not only forward, but also upward." "The result is increased calorie consumption, slimmer figure and stronger buttocks." You can climb the mountain once a week. First find an uphill road with a slope of about 5%, run at high speed 10 seconds, then jog or go downhill. Beginners try to run 4 to 8 times, and experienced runners can do 6 to 10 times. Strength training running may be a perfect match if combined with strength training. A study found that people who do resistance exercise for two or three days a week can not only burn fat, but also increase leg strength and flexibility, which is also good for losing weight. Resistance exercise can also help you stay away from injuries, so that you can burn calories continuously through exercise to achieve the purpose of fitness and weight loss. If female runners do lower body exercises for six weeks, they can strengthen their legs, especially their hips, which are often painful parts for runners. "Resistance training is mainly the exercise that consumes carbohydrates. After about 20 minutes of strength exercise, you will exhaust your liver sugar reserves, so your body will start to break down fat. " Even if you don't run after strength training, you will accelerate fat burning. "After 60 minutes of resistance training, your body's metabolism will increase by 25%." "Exercising gluteus maximus, thighs and core muscles can help you avoid injury and become stronger, and the running effect is naturally better." It is recommended to exercise less than twice a week, and do 3 groups for each exercise, each group 12 to 15 times. 1. Lift the dumbbell with one leg and bend over. Take a dumbbell in each hand. Stand with one foot straight and the other slightly off the ground. Keep your hands straight, dumbbells facing the ground, keep your upper body straight, lean forward above your hips, and then return to your original position. 2. Walk with a drawable rubber band, tie your ankles together, and separate your legs to hip breadth, with one foot forward and one foot backward, and take 15 steps; Then walk backwards with the other foot 15 steps. Do three sets of feet for each group. 3. Walk in the air and lie on the ground with your back bent and your feet flat on the ground. Lift your hips, shoulder to knee in a straight line, lift your knees to chest height with one leg, and be careful not to loosen your hips during this period; Put this foot down and lift the other foot, knee to chest. 4. Lie on your back with your arms at your sides and palms up. Lift your feet straight until they are perpendicular to the ground. Slowly lower your legs until you land. Long-distance running You only need to do long-distance running once a week, that is, you can burn fat to the maximum extent. Long-distance running means running for more than 30 minutes. Long-distance running can improve your endurance, strengthen your heart, strengthen your ligaments and tendons, and make you more powerful in sprinting. "This is true in any exercise. The harder you work, the more calories you can burn. " Above: Xinzhuang Jingbu Qiao Shan Treadmill Massage Chair Monopoly Exhibition Center (No.369, Xinzhuang Road, Minhang District, Shanghai, near the South Square exit of Xinzhuang Metro 1 Line).