How long can you lose weight by running every day? There are still some things to pay attention to when warming up. We can also improve our physical fitness while running. Running is very beneficial to our health. Let's see how long it takes to lose weight by running every day.

How long can you lose weight by running every day 1 how long can you lose weight by running?

Run for more than 30 minutes at a time.

Because running belongs to aerobic exercise, it mainly consumes sugar and water in the early stage of running. Only when the exercise reaches a certain fat burning heart rate can we achieve the effect of losing weight. Therefore, dieters need to run continuously for more than 30 minutes at a time to achieve the effect of losing weight and fat. If you have enough physical strength, the longer you run continuously, the better the effect of losing weight. Generally speaking, it is recommended not to exceed 2 hours, and it is recommended not to exceed 1 hour for the elderly or children.

How fast can you lose weight by running?

Generally, it is better to jog comfortably.

In order to achieve effective weight loss, it is generally recommended not to run fast, because running fast mainly consumes sugar. Jogging can burn fat. A more accurate calculation method is to run against the heart rate. The average person's highest heart rate is 220 years old. Then, the heart rate suitable for running is 60 ~ 70% of the maximum heart rate. The formula is: heart rate suitable for running =(220- age) ×65%. When running, be comfortable, talk and take a deep breath.

How long does it usually take to lose weight by running?

About a week.

Since you want to lose weight, you must have perseverance to stick to it. It is best to run every day. If you really can't stick to it, it can't be less than three times a week. If you keep running for more than 30 minutes every day, you will feel tight in a week or so. Depending on the individual's physique, the effect of slimming may appear earlier or later, but I believe that as long as you persist, you will definitely achieve the effect of slimming.

Precautions for running to lose weight:

1. Pay attention to stretching before running, so as to stretch your body and avoid strain or sprain during running.

2, the running posture should be correct, the upper body should be straight and slightly forward, the shoulders should be relaxed, the elbows should be naturally bent, and the arms should be strong. Swing back and forth on both sides of the body.

3. Breathe regularly. At the same time, when breathing through the nose and mouth, the mouth does not need to be too wide to reduce the stimulation of cold air to the respiratory tract.

4. Choose the right sports shoes and sportswear when running. Keep warm when running in winter.

5. After running, you should continue to do the stretching massage of the calf to avoid the phenomenon that the calf becomes thicker because of running.

6. Running to lose weight should pay special attention to diet control and adhere to a low-fat and low-sugar diet.

How long can you lose weight by running every day? 2. Run to lose weight in summer.

Running to lose weight first, the benefits of running to lose weight

This is the most concerned issue for MM, and the benefits of running to lose weight are numerous.

1, running is the most convenient aerobic exercise: aerobic exercise can fully burn grapes in the body and convert them into new energy consumption. Sticking to running and diet control can not only lose weight successfully, but also make it difficult to rebound.

2, running does not cost a penny: what an economical exercise, only in one venue, you can lose weight healthily.

3. Running is very flexible, and you can start at any time: morning, afternoon, evening, anytime, anywhere, and run whenever you want.

4, running to reduce blood fat and decompression: running can lose weight, concentrate, clear your mind, release your brain, and the whole person will feel very comfortable.

Running to lose weight II. Preparation before running

Do proper warm-up exercise before running, so that the body can enter the state before exercise, and it is not easy to sprain joints and tendons.

There are no hard and fast rules about what you must do when preparing for exercise. Usually stretch muscles, leg press, twist waist, and move all joints of hands and feet. It should be noted that the action should be done as well as possible, and the time is about ten minutes. You can't warm up by just moving twice.

Running to lose weight 3. Various running modes

1. Jogging: Run at your favorite pace according to the speed and intensity you can adapt. Jogging may achieve the effect of bodybuilding and lowering blood fat, and it is not difficult, suitable for MM without exercise habits!

2, running in situ: running in situ can exercise the upper body well, with a large upper arm swing, which is very effective for meat worship.

3, accelerate running: MM with sufficient physical strength can choose this. After the body enters the state, gradually increase the speed until it can reach the highest speed, and then gradually stop. Accelerated running can make the heat burn to the maximum extent, and after running, you will feel that your whole body has been fully exercised.

Running to lose weight IV. execution time

1, the choice of time period: 2: 00 pm to 4: 00 pm is a good time to strengthen physical strength, and human muscle endurance is 50% higher than other times. From 5: 00 to 7: 00 in the evening, people's exercise ability reaches the highest point, which is suitable for running to lose weight. It is not suitable for exercise after meals, which will hinder digestion. It will hurt the stomach after a long time. You need to rest for 30 to 45 minutes before running.

2, the length of time: running time is not as long as possible, if you want to burn fat, you must reach more than 40 minutes. Don't try to be brave if MM who has no exercise habits can't insist at first. You should use a step-by-step method, 20 minutes today, 25 minutes tomorrow, and gradually reach 40 minutes.

Running to lose weight 5. After running.

1. Don't sit down or lie down immediately after running. Walk home slowly. At night, you can soak your feet with hot water, massage your legs and relax your muscles.

2. Pay attention to diet control after running. After exercise, people's appetite will greatly increase. Be careful at this time. Don't eat it right away, and don't eat high-calorie food. You should eat some diet foods, such as fruits and vegetables, after half an hour of exercise.

Running to lose weight 6. How to prevent radish feet?

It is another issue that MM people are most concerned about. Many people gain muscle instead of losing weight. I'm here to give you some preventive advice.

1, heel on the ground, and then roll from heel to sole. Running in this way can reduce the pressure on the ankle joint and will not stimulate the production of calf muscles.

2, running time is not enough, plus eating and drinking after running will also cause radish legs. After running, do some stretching exercises to relax tight muscles.

3. At the beginning of running, some people will feel that their feet are getting thicker. In fact, it is because the calf will be very tired and stiff after running often, and there is a sense of tightness, which is just an illusion.