Many people want to lose excess fat and achieve a healthy weight by staying still. In fact, exercise is the healthiest and ideal way to lose weight. People are more and more aware that exercise can not only lose excess fat, but also enhance physical fitness, which can be said to be the best of both worlds.

Running has no skills, and the intensity is relatively low. In the middle and low intensity range, you can run for a long time and increase the amount of exercise (the amount of exercise is the product of exercise intensity and exercise time). The more you exercise, the more energy you burn and the more fat you lose.

From the point of view of exercise physiology, people's weight is mainly affected by energy intake and consumption. More intake, less consumption and weight gain; On the contrary, lose weight. Therefore, the principle of losing weight is mainly to increase energy consumption and reduce energy intake. Running can effectively increase energy consumption, thus reducing weight. However, running to lose weight must achieve a certain amount of exercise in order to achieve the purpose of losing excess fat. Generally speaking, if you want to consume 1 kg of fat, you need to run about 10 km.

The scientific running method is:

1, prepare for the activity

Warm-up activities must be carried out before running, in order to make the body gradually transition from a relatively quiet state to a moderately tense state of muscles, improve the excitability of the central nervous system and the activity ability of various organs to meet the needs of running. You can swing your arms, swing your legs, bend over, turn around, squat, etc., paying special attention to the movements of hips, knees and ankles. When you are feverish, feel light and your heart rate reaches 85 beats/min or above, you can start running.

Step 2 run

Running needs a certain amount of exercise, and mastering the intensity of exercise is the key to fitness running. Heart rate index is generally used to measure exercise intensity. (1) Suitable exercise intensity. The heart rate per minute is 170- year. If a runner is 40 years old, his suitable heart rate for running should be about 130 beats/min. (2) The number, time and distance of practice. Teenagers 4 ~ 5 times a week, 30 ~ 40 minutes each time, with a distance of about 5000 meters; Middle-aged and elderly people spend 25 to 30 minutes four times a week, with a distance of about 3000 meters. Try to lose weight and run for as long as possible.

The amount of exercise you run every day is not constant, you can increase or decrease it slightly according to your physical condition. If you practice 4 times a week, the amount of exercise can be adjusted. The increase of exercise must strictly follow the principle of gradual progress, and must not be rushed.

3. Organize exercises

After running, you must do a finishing (relaxation) exercise, so that all organs of the human body can gradually return to a relatively quiet state from a state of movement.

Solution: You can walk slowly for a while and then take a few deep breaths, usually for 3 to 5 minutes.