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. The whole body reaches fever, the body feels light, and the heart rate reaches 85 beats/min.