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. Running can strengthen your lower limbs and core muscles. 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.

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 and relieve some of the pain caused by running. You also 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.

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Misunderstanding of running to lose weight

One of the misunderstandings: as long as you exercise more, you can achieve the goal of losing weight.

Although exercise can consume calories in the human body, the effect of losing weight by exercise alone is not obvious. Research shows that even if you play tennis for a few hours every day, as long as you drink one or two tins of sweet drinks or eat more western-style cakes, the hard-won weight loss results will go up in smoke. Therefore, in order to achieve a lasting weight loss effect, besides exercise, we should also make reasonable adjustments in diet.

Myth 2: You can lose weight by jogging for 30 minutes every day.

Although jogging for 30 minutes can achieve the purpose of aerobic exercise, it has little effect on losing weight. Practice has proved that only when the exercise lasts for more than 40 minutes can the body's fat be mobilized to supply energy with glycogen. With the extension of exercise time, the proportion of fat energy supply can reach 85% of total consumption. It can be seen that no matter the exercise intensity is less than 40 minutes, the fat consumption is not obvious.

Myth 3: The greater the exercise intensity, the more intense the exercise, and the better the weight loss effect.

Only continuous low-intensity aerobic exercise can consume excess fat, because muscles mainly use oxidized fatty acids to obtain energy during low-intensity exercise, so fat consumption is rapid. With the increase of exercise intensity, the proportion of fat consumption only accounts for 15%. So, relaxed, gentle, long-term low-intensity exercise or keep your heart rate at 100? 124 times/minute long-term exercise is the most beneficial to lose weight.

References:

The correct way to start running: running too fast without burning fat-People's Network