First, we all know that running can lose weight. We think that the longer you run, the longer you last, and the better the effect will be. But in fact, indirect running can reduce fat more than continuous running, because indirect running can make muscles tired and constantly change gears, which can make muscles excited, thus enhancing the weight loss effect. .

Second, the benefits of running.

1, the most effective way to lose weight through exercise. Running is the most convenient aerobic exercise. Sticking to diet control and running can not only lose weight successfully, but also make it difficult to rebound.

2, it belongs to the whole body slimming exercise and consumes a lot of calories. In any weight loss method, running can burn calories quickly.

You don't need any equipment, or even spend a dime. It is a low-consumption exercise, and you can lose weight healthily with only one venue.

4. Anytime and anywhere. Running is a very flexible sport, which can be started at any time: morning, afternoon, evening, anytime, anywhere, whenever you want to run.

5. Running can clear your mind, release your brain while losing weight, and the whole person will feel very comfortable.

Third, specific methods.

1, have fun running.

Fun running can avoid the damage of ultraviolet rays in the air during the day. Exercise can improve the quality of sleep, relieve stress, help the body drain water and metabolism, reduce edema and make the body look thinner. Aerobic exercise begins to consume sugar in your body, and it takes a long time to burn your fat slowly. Therefore, it is best for fun run to persist for about 45 minutes to achieve the effect of losing weight, which requires long-term persistence.

From 7 pm to 2 am the next day, hormones, the key substances of human metabolism, have the strongest response to physical exercise. Corticosterol related to fat metabolism and thyroid stimulating hormone related to muscle repair have risen sharply, so running at this time can best increase the effect of losing weight.

2. Slight sweat and long-distance jogging.

First jog for 3 laps or walk 400 meters alternately to get your body into a slightly hot state;

With the forefoot on the ground, jog for 4 laps at a medium speed with striding or striding, inhale and exhale, so that the exercise is in an aerobic state.

When the body enters a slightly sweaty state, slow down slightly, land on all feet, and then run for another 5 laps in an effortless jogging state.

Long-distance jogging is the main way. Physiologically speaking, when jogging for a long distance with slight sweat, the energy supply of the body will gradually change from "burning" sugar to "burning" fat. Therefore, jogging for about 5000 meters or sweating slightly for 20 minutes will consume a lot of body fat, thus achieving the purpose of slimming and maintaining the ideal weight.

Fourth, matters needing attention.

Whether it's a long jog in a fun run or a slight sweat, practice hard and don't succeed. If you think you really don't want to run, you can have a rest and don't rush for success.