Do stretching exercises before you start.
You are eager to lose weight, so put on your running shoes and run straight? This is not a good way to lose weight by running. You know, the energy in your body is divided into fast energy and reserve energy. Only when the energy consumed quickly is almost the same will the energy "fat" stored in your body start to burn. In other words, if your physical fitness is not very good, it may even be that you are tired from running and the fat has not started to burn. Therefore, if you want to lose weight effectively by running, you should do some stretching or relaxing exercises before running. On the one hand, you can warm up to prevent injury, on the other hand, you can consume some glycogen first, so that the burning efficiency of fat can be greatly improved after running.
The 7: 00 weight-loss training camp tells everyone not to run on an empty stomach in the morning.
The reason why running on an empty stomach is discouraged is that if you run to lose weight, you will consume more energy during running. If it is not supplemented in time, it may bring irreparable harm to the body, which will be harmful to the body in the long run. In addition, because running consumes too much, the hunger will be stronger after running, so it may make you eat more food unconsciously, increase the chance of weight gain, and lead to the opposite effect of running to lose weight.
The morning running time should not be too long.
Morning running * is well controlled within 30-50 minutes. Short time, unable to achieve the exercise effect; After a long time, it is easy to get tired and affect normal work and life.
Don't run every morning
Although jogging is good for keeping healthy and losing weight, experts don't recommend running every day, so run every other day. As for the day when you don't run halfway, you can do stretching exercise to increase the flexibility of your whole body, which is very important and the key to ensure the smooth metabolism of your whole body, especially to prevent fat and water from accumulating in your limbs.
Run for more than half an hour.
To lose weight, you should run for at least half an hour in the morning. Because jogging in the morning belongs to aerobic exercise, aerobic exercise takes at least half an hour to start consuming energy in the body.
Don't run too fast.
Don't think that the faster you run, the more fat you burn. On the contrary, when you run fast, the oxygen supply in your body is insufficient and your body is doing anaerobic exercise. Fat can't completely participate in combustion, so it can't be consumed. Aerobic exercise with relatively low exercise intensity can promote fat burning in your body. So, how to judge whether your current running intensity belongs to aerobic exercise or anaerobic exercise? The simplest way is that if you feel out of breath when running, it means that your body is doing anaerobic exercise; If you breathe evenly and harmoniously when running, and you can even chat with people around you while running without feeling disordered breathing, it means that you are doing aerobic exercise that can promote fat burning.
Step by step operation
Nothing happened overnight. If you want to lose weight by running, first of all, don't set your goal too high, because you may give up on yourself and give up halfway. Make a plan step by step and keep running every day. After a period of time, you will find that you have lost a lot of weight unconsciously.
Don't stop exercising immediately after running.
Don't stop exercising immediately after running. Keep walking for a few minutes to get your heart rate back to normal.