1. Ultra jogging: In the heart rate of burning fat, fat consumption is the fastest, and carbon dioxide produced by fat metabolism "breathes" out of the body.

2. Variable-speed running: simulate HIIT high-efficiency fat burning, jogging for 3min+ running+1min alternately.

3. Morning running: directly consume fat, and the sugar metabolism is almost the same after one night.

4. Breathe with your mouth closed: Maintaining a stable breathing frequency during running will disrupt the breathing rhythm and affect the fitness effect.

5. Slightly lean forward: the knees are slightly bent and balanced, so that the body can instinctively lift its legs without getting more and more tired.

6. Small step: Don't chase the speed when chasing the speed frequency. The more you run, the easier it is. Run in small steps.

You must stretch after running!

Stretching is divided into pre-exercise stretching and post-exercise stretching.

The main purpose of stretching before exercise is to stretch muscles and tendons, enhance toughness and muscle tension, improve body flexibility, increase the range of muscle movement and avoid strain during exercise. It is recommended to do dynamic stretching exercise before exercise.

The main purpose of stretching after exercise is to stretch muscles, relax the body, promote blood circulation and prevent lactic acid from accumulating in calves and thighs. It is recommended to do static stretching exercise after exercise.

Don't change the way you exercise!

Various sports: swimming, aerobics, mountain climbing, etc. Long-term running and aerobic fat burning efficiency will soon reach the bottleneck.

Running knowledge, you must know.

How to run fastest and thinnest?

In the heart rate of burning fat, fast jogging on an empty stomach alternates. The best fat burning heart rate =(220 years old static heart rate) ×(35% ~ 55%)+ static heart rate. Intermittent alternating jogging can simulate hiit, quickly consume sugar in the body, produce fat energy and reduce fat efficiently.

How to run more easily?

Keep your rhythm. When running, you may encounter all kinds of interference, such as going up and down the mountain, passing people or obstacles, but as long as you are at your own frequency, your body can adapt quickly. Follow the pace frequency, not the speed. Only at your own frequency can you run easily and for a long time ~