Running is a relatively extensive and effective exercise, and it is also an aerobic exercise for many people to lose weight. It can improve muscle mass, accelerate fat burning, exercise vital capacity, promote new metabolism and other benefits, but it is time and posture that pay attention to, not just running. So how to run correctly?
Running at night is more conducive to losing weight.
In summer, the temperature is high during the day, so the best time for running is cooler in the morning and evening. However, the study found that the human body has the strongest reaction to night exercise, especially night exercise, which has a greater effect on weight loss. Most body fat is formed at night. Fun run can just consume "excess substances" in the body and effectively control weight. Running in the morning increases the possibility of vascular thrombosis, which is easy to cause vascular embolism, because the blood cohesion is improved by 6%. On the other hand, running at night will reduce the number of platelets by 20%, greatly reducing the risk of vascular embolism. In addition, the high blood pressure, heart rate and acceleration during morning running are easy to cause overload and affect the exercise effect and health.
How to run correctly?
Control uniform operation
If you want to lose weight by running, you can use the correct method of running at a constant speed. Running at a constant speed can keep breathing smooth, and the body's heat consumption is normal, which will greatly enhance the weight loss effect and will not cause other effects on the body. Running to lose weight requires controlling running time. Don't run for too long at first, and then slowly lengthen each running time when the physical conditions are adapted, but it is best not to exceed 40 minutes. This is the best running time to lose weight.
run forward
Many people are running, and their eyes will look around, which has a certain impact on running and losing weight. The correct way is to face forward and hold your head high, regardless of everything around you, so that your body will be more natural and straight, and the weight loss effect will be better.
Various ways to lose weight by running?
jogging
Jogging has less load on the body, so you can adjust the pace and intensity of running according to your heart rate. Jogging in summer night can achieve the effect of bodybuilding and lowering blood fat, and it is not difficult, which is suitable for MM who just started running and has no exercise habits.
In-situ operation
MM with loose arms can choose to run in situ. In addition to exercising muscles, it has a good body shaping effect on the upper body, and it is very effective to eliminate meat worship with a large swing of the upper arm.
Speed up running
After a period of exercise, MM with sufficient physical strength can try to improve the running speed, accelerate running until the body can reach the highest speed, and then gradually stop. Accelerating running can burn calories to the maximum extent. After running, you will feel that your whole body has been fully exercised and the weight loss effect is obvious.
Run in the morning
If you run in the morning, you can put your body into a new state ahead of time, which is very beneficial to your body, and it is easier to lose weight by running on an empty stomach in the morning. Why? Because if you exercise on an empty stomach in the morning, your body doesn't have enough energy and sugar consumption, so you can only consume it through fat, so it's easier to achieve the effect of expelling oil and reducing fat. Therefore, babies who can run in the morning try to run in the morning, so that the effect of losing weight will be seen faster.
take measures
Variable speed running is very effective for reducing abdominal fat and improving metabolism. Don't keep a constant speed when running. Try to challenge the limit of running, then slowly start to slow down and reduce abdominal fat according to the method of fast and slow cross running.
Lift your knees.
There is a way to exercise the whole body muscles and core muscles at the same time, and that is 1 minute variable speed leg lift running. This method will shift your attention to the abdominal muscles, not the legs. The higher the legs, the better.
extend
In the process of losing weight, you can't just do targeted training. For example, sit-ups can't reduce your waistline. The key to losing weight is burning fat. You can do this by extending the exercise time. Running at a speed of 10km/h per minute can burn 45 calories. The next time you run, think of this number and you will stick to it.
Soak in hot water
After running, you can go home and soak your feet with hot water, which can relieve fatigue, make the whole body circulate blood, speed up metabolism, accelerate detoxification, lose weight and be healthy. At the same time, soaking feet with hot water can also make the body go to sleep faster and improve the quality of sleep.