What should girls pay attention to when running to lose weight? Fitness can promote the body's metabolism, exercise can improve the body's resistance, and aerobic exercise is very beneficial to our body. It is said that life lies in exercise. Now share what skills girls should pay attention to when running to lose weight. Get together!
What should girls pay attention to when running to lose weight?
Many people think that after running for 20 or 30 minutes, the body will start to consume fat to produce energy. But in fact, what kind of "fuel" the body chooses to consume is not determined by the time of exercise, but by the intensity of exercise, that is, the speed of running.
At low speed, the body will burn fat; At high speed, it will burn sugar. Therefore, if you run too fast, your body will only use sugar, but you can't lose weight; But if it is too slow, although you can continue to consume fat, it is a pity that the speed is limited, and I am afraid that even if you run for a long time, you will not receive obvious weight loss effect.
Introduce the coup of running to lose weight.
First, make a plan.
In order to make your body more accustomed to being in a state of demanding exercise, you need to run in a planned way. Strictly abide by the running schedule at least 3 or 4 times a week, instead of waiting until the time or the weather is fine.
Second, slow down.
There is no need to stipulate from the beginning that you should run a kilometer in five minutes. Slow down your speed and let you breathe faster than when you walk, instead of panting, until your lungs start to hurt or you can't breathe. Don't run at variable speed, even if it has a good exercise effect on abdominal fat, it is easier to adhere to a comfortable and consistent pace than running fast.
Slowing down can make you focus on the correct running posture, relieve some running pains, and have time to see the scenery or chat with your partner, which will make you fall in love with outdoor running. When your body becomes stronger, your pace will naturally accelerate, and you can also challenge variable speed running.
Third, have fun.
If you hate every minute of running, then maybe you did something wrong. You can take your dog or make an appointment with your best friend, develop a new route, listen to your favorite music or radio station, buy a new set of equipment, record your footprints with an app, or run by the swimming pool and jump down to cool down immediately after running.
Fourth, climb and squat
Strong leg muscles can make running easier. One way is to add mountain climbing to running to strengthen leg exercise. Running uphill will make you feel surprisingly difficult, but you will be surprised at how easy it is to run when your running top turns to a flat road. In addition, you can also exercise lower limb muscles at home by squatting, sprinting, stepping or trying this runner's yoga combination.
Fifth, find the best time to run.
It's best to run at a time that suits you. Those who like to run in the morning can go to work in the company, and those who like fun run can go home.
A more important problem than choosing when to run is that you can neither run on an empty stomach nor eat enough. If you are hungry, you will not be able to exert your strength. When you are full, the digestive tract will be concentrated, and strenuous exercise is harmful to your health. The best time is 2 to 3 hours after meals.
When running on an empty stomach in the morning, it is best to drink some sports drinks about 30 minutes in advance to help digestion and replenish physical strength or eat a banana.
Running can strengthen your muscles. At first, you will feel very masculine. You can run once every other day or once every two or three days. As long as you keep running, you will find it easier and easier. At the same time, running can exercise your endurance. Start your running plan with a short distance, and when you feel relaxed, gradually increase the distance during the weekly exercise.
What should girls pay attention to when running to lose weight? Running is the most convenient aerobic exercise: aerobic exercise can fully burn the 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.
Running doesn't cost a penny: what an economical exercise, you can lose weight healthily with only one venue.
Running is very flexible, and you can start at any time: morning, afternoon, evening, anytime, anywhere, and run whenever you want.
Running can lower blood fat and blood pressure: running can concentrate, clear your mind, release your brain while losing weight, and the whole person will feel very comfortable.
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 just warm up with two moves.
2 pm to 4 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.
If you want to pay more attention to losing weight, you'd better pay attention to your diet, try to eat less high-fat and high-calorie foods, don't eat too sweet and greasy things, pay attention to adjusting your living habits, and don't always stay up late and go to bed late, which will easily disrupt your life rules and overeat.