How to lose weight by running correctly? Running is a healthy way to lose weight for the public, which can not only lose weight but also detoxify, but many friends have not mastered the correct way to lose weight by running. I'll tell you how to run correctly to lose weight and make you run out of shape!
How to lose weight by running correctly? 1 Can I run to lose weight?
Many people run very fast when they run, but they just keep running forward. According to the lack of mastering methods, running like this is not conducive to leg muscle exercise. The real trick of running is to move your abdomen forward and drive your legs forward. To lose weight, you need to master the following running steps:
Step 1: walk for 30 minutes.
In order to improve muscle strength and exercise by running, you can walk for 30 minutes at the beginning of running to warm up your body and avoid bringing too much burden to your body.
Step 2: Run and walk alternately for 30 minutes.
After the warm-up exercise, run alternately, that is, 10 minutes, then walk for 5 minutes, then run for 10 minutes, and so on until the 30-minute journey is completed. If the body can adapt, it is best to extend the time to 40 minutes.
Step 3: Continue to run at a constant speed.
Finally, run at a constant speed for 30 minutes, which can improve muscle strength for a long time and also achieve the goal of losing weight.
How to lose weight by running correctly
Rule 1: Running should be gradual.
Don't lose weight when running, or you will feel unwell and sore limbs, which will only affect your progress. It is recommended not to run for too long at first, within 30 minutes, and then increase your strength when your body adapts to backwardness.
Rule 2: Drink plenty of water before running.
Besides not running on an empty stomach, you should also pay attention to running after drinking water, because if you don't drink water, people will sweat a lot and are prone to dehydration symptoms. If you are dehydrated, you must stop running early. At this time, the fat has not been burned, and the purpose of exercise cannot be achieved at all.
Rule 3: Running requires endurance.
Not too fast. In fact, the most important thing in long-distance running is endurance, so as to achieve effective exercise and make muscles stronger. It is recommended to jog at a constant speed to lose weight.
Article 4: Persistence is effective.
"Three days to fish, two days to dry the net", it is difficult to get better weight loss effect. The success of losing weight depends on whether you can persist and continue to exercise so that fat will not accumulate after burning.
Can you lose weight by running at night?
Fun run can really lose weight, because fun run can just consume the energy gained by eating at dinner. Moreover, at night, physical strength and limb sensitivity are relatively strong, and the heartbeat is relatively stable. Running can speed up the heartbeat, promote blood circulation of limbs, be beneficial to health and achieve the goal of healthy weight loss.
Compared with running in the morning to lose weight, the biggest advantage of running at night is that it can avoid the overload caused by high blood pressure and fast heart rate in the morning. As long as you master the intensity of exercise at night, running can also help speed up the body's metabolism, promote detoxification, prevent obesity and improve sleep quality.
Can you lose weight by running in situ?
Due to the limitation of the venue, some people run in the same place at home, hoping to get rid of the fat easily and shape the perfect figure. But can running in situ really lose weight? What is the effect of running in situ to lose weight? Let's look down quickly.
Running in situ is also an aerobic exercise. When you exercise in an aerobic state and reach a certain amount of exercise, the excess fat in your body will be consumed, thus achieving the goal of slimming. But many people don't exercise in aerobic state at all, and lose the effect of aerobic exercise to lose weight. Because the pre-stored energy of the human body can only last for 15 seconds, the energy of running in situ 100 meters will be used up, and after running for 200 meters, people will be in an anaerobic state and need to consume heat to supply energy for the body. So keep running in place to lose weight.
In order to get a good weight loss effect, it takes half an hour to an hour to run in situ, so that a lot of heat accumulated in the body will be consumed by about half. When you keep exercising for a period of time and the fat is fully burned, you can achieve the expected weight loss effect. However, it is not recommended to run in situ for a long time to lose weight, because it is not conducive to the full extension of limbs.
How to lose weight by running in winter
1, when will it run?
For the sake of temperature and safety, it is recommended not to run in the morning and at night, but at noon and at night as far as possible, because the temperature is low in the morning and the light is insufficient, people are prone to colds and accidents, even at night.
2. Where to run?
If there is a park nearby, you can run directly in the park. If not, you can go to the gym and run on the treadmill. Try not to run on the road, because there is a lot of exhaust gas from cars on the road, which will affect your health after inhalation.
3. What to wear?
It's cold in winter. Wearing too little is easy to catch a cold, but wearing too much will make people uncomfortable after sweating, so wearing is also a key issue. It is recommended to wear long pants, preferably with strong sweat absorption and good breathability. If the weather is too cold, tights with plush inside are also a good choice.
How to run correctly to lose weight II. Misunderstanding of running to lose weight;
Myth 1: Can you lose weight by jogging for 30 minutes every day?
Research shows that only when the exercise lasts for more than 40 minutes can the body fat and liver sugar be mobilized to provide energy together. With the extension of exercise time, the proportion of fat energy supply can reach 85% of total consumption. Therefore, regardless of the amount of exercise, it takes more than 40 minutes to be effective.
Theoretically, under the premise of full warm-up, jogging for 20 minutes, the energy consumed quickly is almost the same, and the stored energy fat begins to be mobilized and ready to burn; If you stop exercising at this time, you will not be able to lose weight by burning fat fully. 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.
Myth 2: As long as you exercise crazily, you can lose weight?
Although exercise can consume calories in the human body, the effect of losing weight by exercise alone is not obvious. In order to achieve a lasting weight loss effect, in addition to exercise, we should also adjust our daily diet.
Myth 3: Is there a whole or partial choice for exercise to lose weight?
Experts point out that fat energy supply is regulated by nervous and endocrine systems, but this regulation is systemic. It doesn't mean that you can reduce excess fat in any part through practice, but you can lose weight where the blood supply is good and it is conducive to fat consumption.
Two main points of correct running to lose weight
1, choose the running shoes that suit you.
It is suggested to choose shock-absorbing running shoes according to human mechanics design. Such running shoes can completely fit your foot shape, absorb the vibration caused by running, and provide decompression protection for your calves, feet and even your brain.
It is very important to be prepared before running.
The energy in the body is divided into reserve energy and rapid energy. Reserve energy can only be burned when the rapid energy burns almost. Therefore, if you want to lose weight effectively by running, you should do some stretching exercise or relaxation exercise before running. On the one hand, you can consume some glycogen before running, so that the burning efficiency of fat can be greatly improved. On the other hand, you can also warm up to prevent injury.
The correct way to lose weight by running.
The best posture of head and shoulders when running.
The correct way to lose weight by running is to keep the head and shoulders stable. Keep your head straight forward and your chin slightly retracted, but don't bow your head. When running, relax your drooping shoulders first, then shrug your shoulders as much as possible, stop for a while, restore your original posture, and repeat.
The best posture of arms and hands when running.
The correct way to lose weight by running. Hold your hands slightly, bend your arms about 90 degrees, and naturally swing back and forth. Be careful not to put your elbows on your forearms and your hands on your back arms.
The best leg posture when running.
Drive the calf with the thigh, and the knee joint should face the toes. Raise it to a reasonable height and then put it down. Repeat.
The best posture of feet when running.
The correct way to lose weight by running is to relax your feet, don't tighten your toes, and put them down and repeat when your feet are raised to 10 cm off the ground. Don't use too much force on the forefoot when the sole hits the ground, so as not to cause muscular calf.
The best time to lose weight by running
Running to lose weight can be done anytime and anywhere, but in some cases it is not suitable for running to lose weight. Running to lose weight cannot be done on an empty stomach. Running on an empty stomach is not good for your health, and the best time is 2 to 3 hours after meals. If you are running in the early morning, it is recommended to drink some sports drinks 30 minutes in advance to help replenish your strength.
The correct way to lose weight in fun run
1, run against the traffic.
It is difficult to find an open place to run in a big city, so interesting runners like to run along expressway. However, vehicles are shuttling on the road, which is somewhat unsafe. For safety, it is recommended to avoid rush hour when running. In addition, the running direction is opposite to the direction of traffic flow, so that people in the car can see the runners clearly.
Step 2 wear bright clothes
There are many people running for fun, and there are cars in expressway. Wearing bright clothes at night can improve your discrimination, let others see you clearly, avoid running into each other, and let people in the car see you clearly.
3. Run along the familiar route
Night is not a good time to explore remote paths or develop new running routes. Stick to your usual route until the finish line. You can remember the location of every tree, corner and building along the way. However, don't run the same route every day, you may be followed by unexpected guests. Choose some routes that you feel comfortable running, and change them regularly.
4. Slow down your running speed
Excessive exercise intensity at night will excite nerves and affect sleep. And the surrounding environment is dark at night, running too fast is too dangerous. Furthermore, jogging belongs to aerobic exercise, which consumes fat, and the effect of reducing fat is more effective than running fast. Therefore, running at night to lose weight should slow down.
5. Grasp the best time for fun running.
It is best to start the fun run one hour after dinner, usually around 9 o'clock. The best time for exercise is 30 minutes to 60 minutes. Too short to burn fat. If the time is too long, it will be too tired and affect sleep. It is best to do the initial exercise step by step, starting from 20 minutes to 30 minutes, and gradually increasing the time later.
6, fun running pay attention to hydration.
The temperature at night is not as high as during the day. Running will make you feel much cooler, but exercise will still make you sweat. Fun run should pay attention to hydrating, and be more cautious in hydrating. Drink water after exercise, don't drink too much, so it is easy to edema the next day. When drinking water, drink slowly, which is beneficial to water absorption.
7. Control your diet after running
Exercise consumes calories and makes people feel hungry. After the fun run, you should strictly control your diet. If you are really hungry, drink some milk or yogurt, or eat a fruit. Don't eat too much, or fun run's efforts will be in vain.
The best posture of feet when running.
The correct way to lose weight by running is to relax your feet, don't tighten your toes, and you can put them down and repeat when your feet are raised to 10 cm off the ground. Don't use too much force on the forefoot when the sole hits the ground, so as not to cause muscular calf.
The best time to lose weight by running
Running to lose weight can be done anytime and anywhere, but in some cases it is not suitable for running to lose weight. Running to lose weight cannot be done on an empty stomach. Running on an empty stomach is not good for your health, and the best time is 2 to 3 hours after meals. If you are running in the early morning, it is recommended to drink some sports drinks 30 minutes in advance to help replenish your strength.