Monday: 1.5 km.
This time, reduce the amount of walking and use more running. Remember, you don't need to run too fast.
Wednesday: sprint training
Sprint training can not only improve gait skills and posture, but also increase speed, just like walking with heels and toes, which consumes a lot of fat.
Saturday: 1.5km jogging. You need to keep running throughout the jogging process. Listening to some quiet music can help you keep a steady jogging rhythm, consume all the fat in your body and make you lose weight quickly.
When you gradually get used to running with the intensity of primary training, you must strengthen your exercise to maintain the weight loss effect. The following is an extra week schedule to strengthen the training intensity.
Monday: sprint at a greater distance and run1.5km.
Running is the same as usual, but the moment is closer to high intensity. During the whole 1.5km jogging process, adding some intermittent sprints can improve physical fitness.
Wednesday: Take a running course.
Since you want to run to lose weight, you must be uninterrupted, but you also need a rest. When you don't need to run, you might as well choose some challenging sports that suit your physical condition, such as loop jogging or aerobic exercise.
Saturday: 3 km interval running
When you can ride to 1.5km, you can design a new route, extend the running route to 3km, and challenge your limits again. When running 3 km, remember 1.5 km jogging, 0.5 km running, 1.5 km jogging, 0.5 km running. ..
Everything has its own progress, don't always think about it overnight. After a short period of practice, it's really like a fantasy to have an effect. Don't give up easily, just exercise 3-4 times a week. It's really easy to stick to it. It takes 2 1 day to form a habit, so as long as you can form this habit, it will always be good for you. Maybe, if you don't run for a day, you will feel itchy.
Exercise and running to lose weight
1, don't follow yet.
Avoiding heel contact with the ground can save you more energy. When running, make sure that one foot touches the ground at the moment of weightlessness. In addition, running on the heel can cause back and knee pain.
2. Run with your toes on the ground.
When running, your toes touch the ground (not your heels) and bear your weight, which can reduce the impact on joints and bones.
3. Don't run too long.
Many people think that walking is more effective for losing weight. In fact, striding is less efficient and consumes less calories. On the contrary, jogging can burn more fat. When running, you should lean forward slightly. When you feel as if you are leaning forward, taking a step to catch up with yourself is the most suitable pace for running. This pace not only requires the least physical strength, but also can exercise muscles more effectively and consume more calories.
4. Do more effective jogging.
Running at a small pace means less injury and higher efficiency. Trotting can coordinate the movements of ankles, knees and hips. Thereby reducing the damage to a single joint.
5. Don't wear shoes that are too comfortable.
The evolution of the human body has an important premise: either use or degenerate. If you support it from an external source, such as your shoes, wear shoes specially designed to support your foot muscles. Then, you finally failed to exercise your foot muscles during running, making your feet more fragile and vulnerable.
6. Don't exercise too hard.
Many runners believe that the faster you run, the higher the efficiency of burning fat and the better the effect of losing weight. Actually, it's not. Slow down and run farther, burn calories and improve metabolism without too much effort. It is wise to wear a heart rate monitor and keep running at the speed that suits your body best.
7, fast and slow variable speed operation
Set a suitable distance, or run for one minute at a time and then jog for five minutes. This variable-speed running will promote blood circulation and calorie burning more effectively, and also help to speed up metabolism, so that you can achieve better results in the same exercise time.
8. Don't just look at how long you have been running.
Running 3 kilometers, 5 kilometers, or even 26 kilometers doesn't mean your progress. Instead, it can explain how long you have been running, or the heart rate of your heart rate detector can better explain your exercise intensity.