1 Can I lose weight by running for a month every day?
The right method can make you thin. Running doesn't mean you can lose weight after running every day. You should pay attention to the ways and means. If you run scattered every day and only run for 10 minutes at a time, or if you run in the form of fast running for less than 20 minutes, or if you overeat after running, you may not lose weight but gain weight. However, if you run for about 30-40 minutes every day and have a good diet and sleep, you can lose weight. How much can you lose by running for a month every day?
You can lose 5- 10 Jin when running right. If you keep running for 30-40 minutes every day, you can consume about 300-500 calories a day, and one kilogram of fat is about 7700 calories. According to this calculation method, if you keep running every day, you can lose about 5- 10 kg a month, and the specific weight loss varies according to your personal situation. 3 The correct way to lose weight by running every day
Do warm-up exercises.
Warm-up before running, exercise all parts of the body, joints and muscles, so that the body can enter the state of exercise more quickly, which can enhance the effect of losing weight and prevent sports injuries. Go jogging.
Running fast consumes glycogen, which is not good for burning fat. But if it is in the form of jogging, jogging belongs to aerobic exercise, which can consume fat and play the role of burning fat to lose weight. A more accurate calculation method is to run against the heart rate. The average person's highest heart rate is 220 years old. Then, the heart rate suitable for running is 60 ~ 70% of the maximum heart rate. The formula is: heart rate suitable for running =(220- age)? 65%。 Time is not less than 20 minutes.
Because aerobic exercise usually takes more than 20 minutes to start burning fat, running time should not be less than 20 minutes every day, and the time should be controlled at about 30-40 minutes. Choose the best running time.
It is better to lose weight in two periods of the day. One is 6-8 am. At this time, after a night of consumption, the body consumes more fat and the fat burning effect is better. Be careful not to run on an empty stomach. You'd better eat something digestible like bananas, yogurt and oatmeal before running. The other is at night 16- 19. At this time, the physical fitness of the body is at its best, at the peak of metabolism, the exercise ability is also at its peak, the heart rate and blood pressure are also rising, and the speed, endurance and strength of muscles are also at their best. At this time, running to lose weight is more effective. Run in the right posture
The wrong running posture not only has no weight loss effect, but also may hurt the body, so you must master the correct action essentials before running. Correct running posture: lean forward slightly, stride should not be too big, touch the ground in the middle of the sole, tread lightly, relax your shoulders, swing your arms to your chest naturally and relax your core muscles. Long-term adherence
Running to lose weight is not a day or two, and it needs long-term persistence. Even if the slimming effect is obvious, it is best to keep the habit of running to avoid rebounding. Cooperate with diet and sleep
While running every day, you should also cooperate with diet and sleep, eat less high-calorie and high-fat foods, avoid overeating, work and rest regularly, and ensure 7-8 hours of sleep every day. Will it rebound after running to lose weight every day?
Whether it will rebound depends on what to do after losing weight. After running every day to lose weight, if you can continue to adhere to the scientific running style, you will not rebound properly. However, if you relax after losing weight, stop running or overeating, and eat a lot of high-calorie and high-fat foods, your weight will rebound even more than before. 5 What should I pay attention to when running to lose weight every day?
1, the running time should not be too long. If it exceeds 1 hour, the body will be too tired, and the fat burning effect will slowly slow down, so running once 1 hour is enough. 2, we should pay attention to replenish water in time to avoid dehydration, and drinking water can also promote the body's metabolism and blood circulation, which helps to enhance the weight loss effect. 3. If you want to have a good weight loss effect, you must pay attention to the coordination of diet and sleep when running. In addition, it can also be combined with other aerobic exercises, such as swimming, skipping rope, cycling, etc., to enhance the fat burning effect.