Perhaps the first choice for most people to lose weight is running, because in our hearts, running is the simplest, most convenient and most free exercise. However, in fact, for babies who want to really lose fat, running to lose fat is very inefficient if they don't know the correct running method.

For example, when you insist on running 5 kilometers a day in the first month and find that you have lost a lot of weight, but you still run 5 kilometers a day next month, then you will find that your weight loss is not as obvious as in the first month. Because once the human body adapts to a certain state of motion, it will reduce the original energy consumption.

Then the speed of fat loss will be reduced. So, if you want to continue to lose fat in the first month, you should run at least twice as long as the first month. If you still need to keep running, then you should know more about the various precautions of running.

1, heart rate

Heart rate is the first element of running to lose fat. Running is not running as fast as possible, but keeping a proper heart rate. When the heart rate is kept between 60% and 80%, the maximum fat burning can be achieved. So how is the maximum heart rate calculated? For example, the highest heart rate of a 20-year-old person is 220-

20 = 200,200 * 60% = 120,200 * 80% = 160, so the best fat burning heart rate is120 to160. If you can't afford a heart rate meter, you can also feel it yourself. Normal heart rate is gentle and there is no difficulty in speaking. Exceeding the maximum heart rate means that the heart beats faster and breathing is uncertain. At this time, you should slow down and let your heart rate return to the normal speed of burning fat.

2. Execution time

Under normal circumstances, after running for 30-40 minutes, the body's fat begins to burn. You can set the time shorter first, and then gradually increase the time as time goes by, and increase it continuously within your comfort range. Remember not to exercise excessively in order to lose weight quickly. Because it's easy to fall off your knees.

3. The best time to run

If you are running in the morning, you can run for about 20 minutes after getting up, drink a cup of warm water before running, or eat a banana when you are hungry, but it is easier to run on an empty stomach.

Fun run, you can start running about two hours after dinner. It is safer to let the food digest for a while before running, otherwise the food just eaten will be difficult to digest and bad for the stomach.

So share some songs suitable for running.

Heartbeat Song, Hero, Part of Me, Stay with me, Play hard and be better than her.

It is also important to note that don't sit down immediately after running. You can also stand or lean against the wall as much as possible. Proper stretching can prevent muscle growth. Sit down and rest after your body slowly recovers.