Running is a very good aerobic exercise, which is not limited by time and place. Many people can lose weight by running, so how to lose weight quickly by running?
Maximize fat energy supply
No matter what kind of fat-reducing exercise, in short, it is to improve the energy supply efficiency of fat during exercise, in short, it is to maximize the energy supply of fat.
Among the three exercise modes of high intensity, moderate intensity and low intensity, the proportion of fat energy supply during moderate intensity exercise is about 80%, so maintaining moderate intensity exercise can make fat energy supply efficiency the highest.
Running needs to be gradual.
Running needs to be done step by step Many people like to run 5 kilometers or 10 kilometers from the beginning, and even refuse to stop when they are unwell. If you are a running white and want to finish the 5km race, you can try to start with a brisk walk, then alternate the 2km walk with the 3km run, and finally jog for 5km. This can make your body adapt to the intensity of exercise slowly and will not cause you sports injuries.
Increase altitude exercise
Needless to say, you need more energy to run on the slope than on the flat ground. If you can't find a suitable ramp to run around, you can leave this task to the treadmill. On the treadmill, each grade of inclination can help you consume 10% of calories. You should remember that everything is difficult at the beginning, and don't try to climb the peak at the beginning. You should choose a more comfortable track to start running, or set an inclination angle of 4% on the treadmill, then run hard for 30 seconds, then return to jogging speed, wait until the breathing heart rate returns to normal, then change the inclination angle to 4% and repeat the above steps. After repeating four groups, you can try a tilt angle of 4%.
Morning and evening are the best time for running.
The morning air is the freshest time of the day. Go out for running and exercise, and bathe in the warm sunshine while breathing. At this time, ultraviolet rays are not very strong, which can help you speed up your metabolism and let your body enter the fat burning state in advance. It is also good to run before eating at night. The temperature is not high, it is easy to start running, and it also indirectly helps to control appetite.
Stretch your calf after running.
Stretching after exercise is the key point of calf shaping. I support a move here. Lazy mm can completely give up the traditional leg press. A more convenient way is to stand one arm away from the wall, and then support it with a hand-held wall, with the body at a 30-degree angle with the wall. Stick to it for 5 minutes, and feel that the calf muscles are infinitely stretched, which can be adjusted according to the flexibility of your body.
Go for more outdoor running.
If you have a treadmill at home, or like to go to the gym to exercise with a treadmill, you can change it. Actually, it's better to go out for a run. Outdoor often encounters external resistance such as wind and uphill, which increases the intensity of exercise to a certain extent and is also a way to increase heat consumption. Also, outdoor running can breathe fresh air and embrace nature, which can effectively relax the body and mind and is conducive to persistence.
Matters needing attention in running to lose weight
Choose 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 worth noting that because women's pelvis is wider than men's, their feet are more likely to turn inward when running on the ground, so we should also pay attention to whether the running shoes use support rods on the inside of the arch and whether there are stabilizing pieces on the outside heel.
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.
Drink juice after running.
Experts suggest that the boiled water or sports drinks you drink after running to lose weight can be replaced by fruit juice, which can supplement a variety of vitamins and minerals while supplementing the lost water. More importantly, it can relieve discomfort symptoms such as muscle soreness after exercise, because fruit juice contains natural anti-inflammatory ingredients. In addition, drinking lemonade immediately after running is also the secret to prevent fatty acids from accumulating in the body. So, drink juice after running.
Don't run too fast.
Don't think that the faster you run, the more fat you burn. On the contrary, when you run very fast, your body lacks oxygen, your body is doing anaerobic exercise, and fat can't fully participate in combustion, so you can't consume it. Aerobic exercise with relatively low exercise intensity can promote fat burning in your body. So how to judge whether the current running intensity is aerobic or anaerobic? 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 while running, you can even chat with people around you while running, and you won't feel disordered breathing, which means that you are doing aerobic exercise that can best promote fat burning.
Don't just run for 20 minutes.
Theoretically, jogging for 20 minutes consumes almost the same amount of energy under the premise of full warm-up. When the stored energy fat starts to be mobilized and ready to burn, if you stop exercising at this time, you will not be able to lose weight by fully burning fat. 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.
Don't run every day
Although jogging is good for keeping healthy and losing weight, experts don't recommend running every day. It is best to run once every other day for 20 to 60 minutes to avoid muscle fatigue and joint wear caused by excessive running. As for the day when you don't run halfway, you should do some stretching exercises to stretch your body and increase your flexibility. Just after running, you need to do enough relaxation activities, wipe your body with hot water instead of cold water, and then drink water or eat after your heart rate returns to normal. This concept is very important, which is the key to ensure the smooth metabolism of the whole body, especially to prevent the accumulation of fat and water in the limbs.