The correct way to lose weight by running:
Optimal running time
The best time for running is 2 to 3 hours after meals.
Don't run on an empty stomach or full stomach. If you are hungry, you will not be able to exert your strength. When you are full, the digestive tract will be concentrated, and strenuous exercise is harmful to your health.
When is a good time to run?
It's best to choose a time that suits you. Those who like to run in the morning can go to work in the company, and those who like fun run can go home. When running on an empty stomach in the morning, it is best to drink some sports drinks about 30 minutes in advance to help digestion and replenish physical strength or eat a banana.
Warm-up before running
Warm-up in 5 minutes = Walk slowly 1 min. Walk fast for 4 minutes. When you start watching TV, you can let your arms swing on both sides of your ribs and your feet walk slowly in the same place. It takes about 1 minute to walk in the same place, so that your body can move first.
Before doing aerobic exercise, fully adjusting the body's potential heat energy to a ready state is conducive to the adjustment of internal functions of the body, stimulating physical hormones in the body, promoting nerve cells in the learning area of the brain, and improving memory to a certain extent.
How to prepare for pre-run movements
Stand with your hands akimbo and move your ankles alternately for about 5- 10 minutes.
Warm-up exercises can increase the temperature of muscles and make them soft and not easy to be pulled.
Correct running posture
Face forward, chest out, chin as long as possible, don't fold up, this will make the upper body naturally straight.
Take a deep breath and open your chest first, which will also make your upper body worthwhile and generate more power when you run forward, so it is not difficult to run.
Swing your arms, bend your elbows naturally, put them at your sides and relax. The ring finger and the little finger naturally bend, and the thumb, index finger and middle finger naturally open, without deliberately swinging your arms.
Pay attention to stop the action.
Stop running, stand up straight with your feet slightly open, tighten your hip muscles, stretch your arms forward, close your palms and cross your fingers, then lift your arms up, palms up, stretch your arms in the sky, then raise your head, stand your toes vertically, lift your whole body up, and then continue running, so that you can start running more easily.
Time and speed of running
Exercise time is generally 30 minutes at a time, ranging from 60 minutes; The most reasonable speed is about 6-7km/ h; If it takes at least half a month to see the change, it will take longer to reach the ideal state.
In short, moderate exercise can regulate physical and mental health and shape the body. Persistence is the most important point of running to lose weight.
Preparation after running
Insulation work: Wear less clothes before jogging, but your body temperature rises during exercise and drops sharply after exercise, so you should add clothes to yourself after exercise. Keep your body temperature as high as possible.
Rinse: Take a bath or wash your face, but warm water is recommended, because a lot of metabolites and toxins will be discharged during exercise. Warm water can ensure that the pores are always smooth during the cleaning process, and the toxins in the pores are also removed.
Replenish water: replenish more water after exercise. Lack of water in the body will cause poor blood circulation, reduce metabolism, which is not conducive to weight loss, and it is easy to feel hungry after exercise. Drinking water can reduce hunger.
What are the benefits of running to lose weight?
Running is the most effective exercise for cardiovascular health care and disease prevention.
Running is the most convenient aerobic exercise, which can be carried out anytime and anywhere.
Running is a low-cost sport that doesn't cost a dime.
Running is the best way to relieve stress.
In any way to lose weight, nothing can burn calories faster than running.
Running is a very flexible sport and can be started at any time.
What should I pay attention to when running?
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.
Don't run too fast.
When running fast, the oxygen in the body is insufficient and the body is doing anaerobic exercise. Fat can't fully participate in combustion, so it can't be consumed. Aerobic exercise with relatively low exercise intensity can promote fat burning in your body.
Kung fu restraint
Running time should not be too short or too long, aerobic activity should last for 30 minutes, so the time should not be shorter than 30 minutes, otherwise the effect of slimming will not be achieved. But if the time is too long, it will cause muscle strain and even joint wear, leaving health problems for the body.
Clothing thickness should be appropriate.
Put on more clothes at the beginning of running. Clothes should be light and soft, not too tight. After warm-up, you should take off some thick clothes and then enter the formal fitness exercise. After exercise, don't stand in a windy place and blow. Go back indoors as soon as possible, dry your sweat and put on clean clothes.
Message: Don't rush for success, you can't eat a fat man in one breath, and you can't lose a thin man in one breath. So don't rush for success, just start running 1 hour, and you can gradually increase the amount according to your physical condition. Remember, when you feel unwell during running, you must stop and give your body a necessary rest before exercising.