Can you lose weight by running every night? 1. Can I lose weight by running every night?
Running at night can help to lose weight, and fun running is more convenient for most runners, because there is plenty of time, which neither affects work nor study. Fun running can make people more relaxed and relieve the pressure after a busy day, as long as you devote yourself to running. Night is the time when the oxygen content is more and the air quality is better in a day. At this time, running is more conducive to health, and fun running is more effective in losing weight, because night is the most vigorous time of human metabolism, which is conducive to the burning of fat. At night, the number of platelets in the body's blood is relatively small, which can well avoid thrombosis. Fun running can also improve people's sleep quality.
2, running at night to lose weight should pay attention to time.
It is best to start the fun run one hour after dinner, usually around 9 o'clock. The best time for exercise is 30 minutes to 60 minutes. Too short to burn fat. If the time is too long, it will be too tired and affect sleep. It is best to do the initial exercise step by step, starting from 20 minutes to 30 minutes, and gradually increasing the time later.
3. Precautions for running at night
3. 1. In order to avoid traffic accidents, people who take part in fun running can wear brightly colored or reflective vests.
3.2. Try to choose a route with street lights and more pedestrians.
3.3, it is best not to wear headphones when running, if you want to wear an ear, or turn down the sound.
3.4. Don't carry valuables for fun running, only your mobile phone and keys are enough.
3.5. Drive in the opposite direction to the vehicle, so as to find the oncoming vehicle in time.
3.6. Women who run for fun should try to be with their peers and not act alone.
3.7. Jogging in places with few plants will speed up the blood flow in the body and promote metabolism.
3.8. Don't sweat too much. If you sweat too much, you will catch a cold easily. Needless to say, after running, you feel hot because of sweating, so go back to take a shower quickly, which is the easiest to get sick.
3.9. Run for fitness at night, preferably three times a week for 30-60 minutes each time.
3. 10, exercise intensity should be controlled in? The pulse rate shall not exceed 120 beats/min after running for 5 minutes, and 100 beats/min after running for10 minutes? Within the range of.
Exercise before going to bed to lose weight 1, cat stretching
This action requires mm to kneel on the bed, but her hands are holding the bed board. Then start to tuck in, keep your head down, stop after your figure is round, and take three deep breaths. Then relax, hunch your back, look up at the ceiling, and take three deep breaths in this position. Finally, return to the original position and repeat it three times.
2. Sit on one side and press down.
Sitting posture, legs straight, left leg bent close to the body, ankles close to the inner side of right thigh, arms straight, upper body leaning forward until both hands hold the tip of right foot and chest close to thigh, continuously 10? 15 second, repeat 10 times.
Step 3 ride a bike in the air
The reason why riding in the air can reduce the belly is because the legs should use the strength of the waist and abdomen when doing movements. The more action in place, the more powerful the exercise on the waist and abdomen. However, we should also be careful not to exercise too much. It is best to do this before going to bed, and the effect will be better. Lie on your back on the bed or cushion, then lift your legs, keep your upper body on the ground, and then bend your knees with your feet to simulate cycling alternately, about 30-50 times each time. If you just try, you can put a pillow under your hips for support.
Diet to lose weight after exercise 1, moderate protein light food after exercise.
Studies have found that protein light food supplement within 60 minutes after exercise will not make you fat, but also help to repair muscle tissue, accelerate physical recovery, improve basal metabolic rate and help burn calories!
It is suggested that when the heartbeat has returned to normal after exercise, nuts, chicken breast, boiled eggs or high-protein drinks should be mixed with high-fiber foods, such as various vegetables, miscellaneous grains bread or a portion of fruit, and five to six points can be full.
2. Eat a small amount of high-fiber food after exercise