Warm-up is a very important way to lose weight by running. The main purpose is to prepare the body, so that the body temperature will rise slightly, the muscle temperature will also rise, the heartbeat will accelerate, the blood circulation will accelerate, and the nerve function will be awakened. The way to warm up can be to run easily, and there is no warm-up time. Generally 8- 10 minutes is the basic time.

If the temperature is low, the warm-up time will be prolonged until the body sweats slightly.

2. Avoid running on an empty stomach.

Because there is no food in the stomach when running on an empty stomach, the energy supply is insufficient, and the gastric juice is secreted vigorously, which is easy to cause stomach pain and duodenal ulcer. If you have a long fitness run in the morning, you can drink a small glass of sugar water or eat less snacks first.

In addition, it is not advisable to run before and after meals. Running after a meal or eating immediately after running will reduce the secretion of gastric acid, affect the digestion of food, and cause stomach problems over time. Generally, it is better to run after meals 1 hour.

3. Drink enough water before running.

Besides not being able to eat on an empty stomach, it is also necessary to drink enough water before running. Not drinking water is more dangerous, especially in summer. Don't wait until you feel thirsty to remember to drink water, because your body is already in a state of water shortage. And if your body is short of water, you will probably stop running early, because your body won't allow you to overdraw.

4. 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.

5. Running time is very important.

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.

However, if you are a busy office worker, Bian Xiao strongly recommends that you use assisted slimming at the same time, which can get twice the result with half the effort.

Extended data:

Generally, running for a short time will not consume muscles, but doing a lot of exercise for a long time will consume muscles.

Long-distance running can reduce fat and muscle, but sprinting can't. Because in endurance sports such as jogging or cycling, slow muscle fibers will gradually increase, while fast muscle fibers, the main force of muscle increase, will not increase significantly, or even shrink.

In addition, when the exercise reaches 60% of the maximum heart rate, the body consumes more fat than sugar (glycogen) or protein (muscle). But if the intensity of exercise is higher than 75% of the maximum heart rate, the body will directly use fat, sugar and protein as energy sources. In other words, the harder you practice, the more calories you burn.

Running usually consumes body muscles after 30 minutes.

Running is a simple aerobic exercise because of its sufficient oxygen supply, long duration and high total energy consumption. When we finish running for 30 minutes, fat metabolism will officially enter a high-speed track. When the stored fat is almost consumed, running for a long time every day will consume body muscles. So running every day won't gain muscle, but it can help us reduce body fat.

Because after 20 minutes, the fat begins to be oxidized to provide energy, and the protein in the muscle also begins to provide energy. This process is inevitable, but research shows that the protein decomposition speed will be significantly improved after 45 minutes, so it is not recommended for bodybuilders to run for too long. Therefore, it is most appropriate to use moderate intensity aerobic for 45 minutes.

Phoenix. You don't want to lose too much muscle during fat loss. You must learn these things.

Phoenix. If you lose fat, you will lose muscle. If you know the method, you can reduce muscle loss.