How to run and lose weight healthily? As we all know, running is a good way to lose weight, but you can't lose weight just by running. There are also some requirements for running to lose weight.
How to run to lose weight healthily * What are the effective ways to lose weight by running?
1. Be prepared before running.
Before doing aerobic exercise, fully adjusting the body's potential heat energy to a ready state is conducive to the adjustment of internal functions of the body, stimulating the "growth hormone" in the body, promoting nerve cells in the learning area of the brain, and improving memory to a certain extent. You should know the preparation before jogging!
Stand with your hands akimbo and replace the movable ankle joint for about 5- 10 minutes.
Warm-up exercise can increase muscle temperature, make muscles soft and not easy to strain.
2. Running time and speed are the key to losing weight in Ankang.
If you want to lose weight, it is advisable to run for 30-60 minutes. Too little time can not achieve the effect of burning fat, too long time will cause muscle fatigue, which is not good for the body.
If you want to lose weight, the running speed should not be too fast (of course, it should not be too slow), and the speed of about 6-7km/ h is reasonable, which can make fat rich in oxygen and burn.
There is a simple criterion to judge the running speed, that is, when running, you feel sweaty and out of breath. This situation is good.
3. Relax after running.
After jogging with slight sweat, you should do some relaxation activities, such as walking slowly, bouncing your legs, squatting, turning your waist and expanding your chest. Don't go indoors until your temperature and heart rate return to normal.
Relaxation action recommendation: raise your hands above your head, close them to make an expansion posture and stretch your torso.
Back to the house, * Jia will change into a sweaty suit, maybe put on an undershirt before running, dry it after running, and clean it after three times. In addition, if you choose this method to lose weight, you generally don't need to do it every day, just jog three times a week. Maybe jogging often can achieve the goal. Being too tired will only lead to patients such as colds.
Tips:
1, wear comfortable running shoes and sportswear.
2. The road surface where you run should be as flat as possible to avoid spraining your ankle.
3. Strictly speaking, running time has little effect on slimming. You can do it in the morning, afternoon and evening, and you can watch your lunch at any time.
How to run to lose weight healthily * What are the effective ways to lose weight by running?
Further reading: How to lose weight by running?
First, the best time to lose weight by running
Run at a time that suits you, ok. 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 problem than choosing when to run is that you can neither run on an empty stomach nor eat enough. If you are hungry, you will not be able to exert your strength. When you are full, the digestive tract will be concentrated, and 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 good to drink some sports drinks about 30 minutes in advance to help digestion and replenish physical strength, or eat a banana, which is not suitable for running on an empty stomach or full stomach.
Second, how long does it take to run?
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 transform the body's metabolism 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 will be a great professional player.
Third, it is better to run several 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, just control it within 5 times a week, because beyond this range, you may unconsciously accumulate fatigue of bones and joints and accumulate psychological pressure. * Later became the cause of the disease.
What should I do if I feel tired and don't want to run anymore?
Even if the athlete is in poor health, he will stop running. There is no need to force yourself to run on days that are not suitable for exercise. However, when you "feel tired and don't want to run" because of daily chores, a little light exercise can often change your mood. Static fatigue caused by life pressure can often be eliminated by improving blood circulation through physical exercise.
Guangdong Zhongshan weight loss training camp is closed, and running is effective for weight loss.