Running for 40 minutes loses a few pounds a month. Many women who love beauty like to lose weight by running. Running to lose weight has always been a healthy and effective way to lose weight, so there will be a large number of people running, so how many pounds will you lose after running for 40 minutes a month?

Running for 40 minutes can lose a few pounds a month. Running for 40 minutes every day can make you lose 5- 10 kg a month. However, we need to pay attention to several aspects. First, make a running plan, be regular and stick to it. For example, it can be arranged between 19: 00 and 20: 00 every day. Second, warm up before running. Running speed should be balanced, neither fast nor slow. Keep running for more than 30 minutes at a time, not more than 60 minutes. Third, in the process of running, you should arrange your diet reasonably and never overeat.

Run to lose weight

Do stretching exercises first.

Many people don't stretch before running. This is not conducive to losing weight. You know, the energy in your body is divided into fast energy and reserve energy. Only when the energy consumed quickly is almost the same will the energy "fat" stored in your body start to burn. In other words, if your physical fitness is not very good, it may even be that you are tired from running and the fat has not started to burn.

Therefore, if you want to lose weight effectively by running, you should do some stretching or relaxing exercises before running. On the one hand, you can warm up and prevent injuries. On the other hand, you can consume some sugar sources first, so that the burning efficiency of fat can be greatly improved after running.

Drink juice after running.

Experts suggest drinking some fruit juice instead of white water or sports drinks after running, which can not only supplement the lost water, but also supplement a variety of vitamins and minerals. More importantly, it can also relieve discomfort such as muscle soreness after exercise. This is because fruit juice contains natural anti-inflammatory ingredients.

Choose running shoes carefully

Don't just put on a pair of sneakers and go running, otherwise the slimming effect will be greatly reduced, and even the fragile toes and soles may be damaged. I suggest you choose shock-absorbing running shoes designed according to human mechanics, which can completely fit your foot shape. It can absorb the vibration caused by running and provide decompression protection for your feet, calves and even your brain.

In addition, because women's pelvis is wider than men's, when running to the ground, their feet are more prone to varus of 1. Therefore, we should pay attention to whether there is a support rod on the inside of the arch of running shoes and whether there is a stabilizer on the outside heel. Especially when you are heavier, you need to prepare a pair of good shoes.

Don't run every day

Although jogging is good for keeping healthy and losing weight, experts don't recommend running every day. It is best to run every other day. As for the day when you don't run halfway, you can do stretching exercise to increase the flexibility of your whole body, which is very important and the key to ensure the smooth metabolism of your whole body, especially to prevent fat and water from accumulating in your limbs.

Don't run too fast.

Don't think that the faster you run, the more fat you burn. On the contrary, when you run fast, the oxygen supply in your body is insufficient and your body is doing anaerobic exercise. Fat can't completely participate in combustion, so it can't be consumed. Aerobic exercise with relatively low exercise intensity can promote fat burning in your body.

So, how to judge whether your current running intensity belongs to aerobic exercise or anaerobic exercise? The simplest way is that if you feel out of breath when running, it means that your body is doing anaerobic exercise; If you breathe evenly and harmoniously while running, you can even chat with people around you while running without feeling disordered breathing, which shows that you are doing aerobic exercise that can best promote fat burning.

Don't just run for 20 minutes.

Theoretically speaking, under the premise of full warm-up, jogging for 20 minutes consumes almost the same amount of energy. When the stored energy and fat are mobilized to prepare for burning, if you stop exercising at this time, you will not be able to fully burn fat and lose weight. 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.

Running for 40 minutes, losing a few pounds a month, what is the best way to lose weight?

1. Be sure to 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. Do 5- 10 minutes of warm-up exercise before running, mainly stretching exercise and flexion exercise-do a few slow squats; Stretching the muscles of legs and shoulders and doing local activities of wrists and ankles can effectively help the body "warm up"!

2. Remove makeup before running.

When running, the metabolism of the human body will accelerate and the pores will open. Heavy makeup will not only turn into a "big face", but also lead to clogged pores, difficulty breathing on the skin, and even severe allergies or skin inflammation.

3. Running is finished.

"If a worker wants to do a good job, he must sharpen his tools first", which is absolutely true! To avoid foot injury when running, the most important thing is to have a pair of suitable running shoes. For people without formal training, the heel usually lands first, which will actually put some pressure on the knee joint, which is why brand-name running shoes are equipped with cushioning structures at the heel. Good running shoes are light and soft, which can protect your ankles.

In particular, sisters with full breasts should be reminded to wear sports bras when running. The ups and downs of running will produce great tension on the tissue fibers of the chest, which will lead to sagging of the chest if you are not careful ~

4. Don't run during the physiological period.

If you don't have the guidance of a professional coach, stop your "slimming" plan during the physiological period ~ Running during the physiological period will increase the burden of the originally congested pelvic cavity, aggravate dysmenorrhea, and also pull the uterus, leading to excessive menstrual blood. Running during physiological period will cause endocrine disorder, which is related to personal physique. You can't avoid danger, so stop running and do some gentle exercise!

5. Don't 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 after eating will also increase the risk of appendicitis ~

6. Run at your own speed

Because it is not a competition, it doesn't make much sense to pursue speed. Really effective aerobic exercise should pursue persistence. When running, the coordination of breathing and pace is emphasized, and the gentler one is "two steps and one breath, two steps and one shout". During running, you should relax, don't feel tired, and don't put pressure on your heart and lung system.

Especially when you start running, you must slow down or even go fast, so that the cardiovascular system and joint muscles can gradually adapt. If you really can't master it well, I suggest exercising to the point where you can talk and chat easily.

7. Keep your feet on the ground

The most important skill of running to lose weight. 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?

8. Stretch the calf

Stretching after exercise is the key point of calf shaping. Here, I support a move. Lazy mm can completely give up the traditional leg press. It is more convenient to stand one arm away from the wall and then support their bodies with their hands.

Run for 40 minutes and lose a few pounds a month. 3 Running to lose weight method 1: Grasp the correct running time.

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 question than choosing when to run is "Don't exercise on an empty stomach or when you are full" (Sakaguchi Shinji). If you are empty, you can't exert your strength. If you are full, your digestive tract will be concentrated, so 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 to lose weight method 2: grasp the most suitable length of time for running to lose weight.

As long as your physical condition and strength can adapt, it doesn't matter how long you run. But I finally got dressed and ready. Running for only five minutes is a bit wasteful. If the goal is lower, you can set it at 20 minutes first. The degree of 20 minutes will basically not make people feel difficult to persist, and this time can also change the metabolism of the body and make breathing smooth and natural. If you want to run longer, you should gradually extend it to 30 minutes and 40 minutes. If you can run 1 hour, you are a great professional player!

Running to lose weight method 3: "Run-walk-run" running method is the best.

There is nothing wrong with walking, but repeating "running-walking-running" will bring unnecessary fatigue. Just as a car needs more power when accelerating from zero, the acceleration process of "walking-running" at the beginning of running needs more power in an instant. Therefore, returning to the origin of fatigue will cause the accumulation of metabolites and make it easier to feel tired.

Running weight loss method 4: keep the most suitable running speed.

I'm not running against anyone, so there's no need to run so fast. Running too fast at first can easily lead to weakness on the way and give up halfway. The correct speed is to run at a speed that can almost breathe smoothly, and take time out to smile and talk with people you know. This is what we often call the "smile rhythm".

Even if you run with others, don't force yourself to adapt to each other's speed. You should run at your own pace. But pay attention to the changes of the surrounding environment such as temperature, humidity and wind direction, and adjust your speed appropriately. Don't forget to talk to your body and run with a smile.

One way to lose weight by running: insist on running 2-3 times a week.

Setting goals too high is often difficult to achieve. In other words, running once a week and being lazy once, the total effect is zero, and if this continues, there is a danger of giving up completely. Generally speaking, two or three times a week is better. Because of busy work, it doesn't matter if you have no time once a week.

You can run once or twice on weekdays and once on weekends to relax. "I want to run every day", if you think so, you'd better control it within 5 times a week, because beyond this range, you may unconsciously accumulate fatigue of bones and joints and psychological pressure. Eventually become the cause of disease.

Tip: Although there are many problems in running to lose weight, it is not difficult to solve them. To make it easier to lose weight by running, you must have a good way to keep running.