The best time to lose weight by running
Many MM will ask whether it is better to run in the morning or fun run to lose weight. In fact, as long as it suits your own time, running is good. Those who like to run in the morning can go to work in the company, and those who like fun run can go home. Two or three times a week is better, and once a week doesn't matter because you are busy with work and have no time. You can run once or twice on weekdays and once on weekends to relax.
The best way to lose weight by running
The correct way to lose weight by running 1. Running needs to be gradual.
Running needs to be done step by step Many people like to run 5 kilometers or 10 kilometers from the beginning, and even refuse to stop when they are unwell. If you are a running white and want to finish the 5km race, you can try to start with a brisk walk, then alternate the 2km walk with the 3km run, and finally jog for 5km. This can make your body adapt to the intensity of exercise slowly and will not cause you sports injuries.
The correct way to lose weight by running II. Do not run on an empty stomach.
Running on an empty stomach is no problem for most healthy people, but it should be noted that running on an empty stomach in the morning will cause some people to have symptoms of hypoglycemia, such as palpitation, sweating and trembling hands and feet. If this happens, you must make up sugar as soon as possible (such as eating a piece of sugar) to make your blood sugar rise as soon as possible. It is best to avoid running after eating. Food needs to be digested when it enters the stomach. At this time, a lot of blood is concentrated in the stomach. If running may cause indigestion, it will also cause gastroptosis. Running on a full stomach can also increase the risk of appendicitis.
The correct way to lose weight by running 3. You must warm up before running.
In cold weather, muscles will be cold and stiff and easy to strain, so it is especially important to warm up before running in winter. The two most vulnerable parts of running are the knee joint and ankle. Unfamiliar road conditions, poor physical flexibility, overweight and uncomfortable running shoes are the main causes of strain. Doing 5- 10 minutes of warm-up exercise before running, mainly stretching and bending knees, such as stretching the muscles of legs and shoulders, or doing local activities of wrists and ankles, can effectively help the body "warm up".
The correct way to lose weight by running 4. Pay attention to the running time.
Theoretically, under the premise of full warm-up, jogging for 20 minutes is similar to fast energy consumption. When the stored energy fat begins to be mobilized and ready to burn, if you stop exercising at this time, you can't achieve the goal of fully burning fat. So if you want to lose weight by running, you should run for at least 20 minutes, and 40 minutes is the running time recommended by experts.
The correct way to lose weight by running 5. Pay attention to the heel landing.
The most important thing in running to lose weight is skill. Many mm runners will land on their forepaws, which is easy and labor-saving, but it is not suitable for mm runners with thick calves. The correct way to avoid calf thickening is to land on the heel, and then jog with the whole foot on the ground. Can be compared to race walking, recall which runner's calf muscles are too developed?
The correct way to lose weight by running 6. Stretch your calf after running.
Stretching after exercise is the key point of calf shaping. I support a move here. Lazy mm can completely give up the traditional leg press. A more convenient way is to stand one arm away from the wall, and then support it with a hand-held wall, with the body at a 30-degree angle with the wall. Stick to it for 5 minutes, and feel that the calf muscles are infinitely stretched, which can be adjusted according to the flexibility of your body.
The correct way to lose weight by running seven, hot water soaking feet can not be ignored.
Don't just think that calf stretching is over. The plan is still one step away, that is, insist on soaking your calves in hot water after running. You can buy a wooden barrel, soak your legs, listen to music and read books to fully promote the blood circulation of your calves. After soaking, use lotion on the calf, and the choice of cream is not high. Apply it to the calf from bottom to top, and add * * * in circles until it is completely absorbed. After painting, gently pat the calf to relax the muscles completely.