Many people left messages asking to lose weight and went to the gym. As a result, the coach said that if you want to lose weight and fat, you must do aerobic exercise first. If you don't have a sports foundation, you can try jogging first. If you want to run better, it is recommended to be outdoors instead of in the gym. With a black question mark on his face, he left the gym in doubt and began to search online: can running lose weight? How to run?

Actually, the coach is right. Running is aerobic exercise. If you just want to lose weight, then running is undoubtedly one of the best choices. As for why not go to the gym to exercise. Generally, it is because the air in the gym is dirty and not as clear as the outdoor air. At the same time, running outdoors and looking at those flowers and plants will make you feel happier. And outdoors, you can clearly know where you have been, and gradually paint the surrounding cities, which is also very fulfilling.

If you want to lose weight by running, jogging is recommended. Easy to run fast, and the heart rate rises quickly. Inadvertently, aerobic becomes anaerobic, and fat loss becomes explosive exercise. Moreover, improper speed running is also easy to cause knee joint injury.

How long is the appropriate jogging time? In fact, most people suggest starting from half an hour or 40 minutes. In order to get into the habit and get over the feeling of hitting the wall early, we generally recommend beginners to run 1 hour or more, which is easier to remember, and at the same time, it can make people who start running pay more attention to their heartbeat, breathing and running rhythm. Moreover, if they keep exercising for more than an hour, they can obviously feel that their energy has improved a lot and their body fat has decreased a lot.

However, novices still need to pay attention to stretching their bones and muscles to warm up before running. More importantly, many people don't care. After running, they should also do stretching exercises.

If you just want to be more energetic and lose weight, it is very effective to exercise and run every day, or exercise and run long distances every other day. But if you want to turn your symmetrical figure into a handsome guy, or make your muscle lines look better, then you should start strength training.

Strength training can not only consolidate your running achievements, but also make your body stronger. At the same time, targeted strength exercises can improve your running performance, such as chest push or leg flexion and extension, which can improve your heart vital capacity and leg endurance and strength, and help you start faster and run farther.