1. Get ready before running. Fully adjusting the potential heat energy of the body to the preparation state before aerobic exercise is beneficial to the adjustment of internal functions of the body, stimulating the "auxin" hormone in the body, promoting nerve cells in the learning area of the brain, and improving memory to a certain extent. Stand with hands akimbo, and replace the movable ankle joint for about 5- 10 minutes. Warm-up exercises can increase muscle temperature.

2. Running time and speed

The best time for each run is 30-60 minutes. Too little time can't burn fat, too long time will cause muscle fatigue, which is not good for your health. In order to lose weight, the running speed should not be too fast (nor too slow, of course), and the speed of about 6-7km/ h is the most reasonable, so that the fat can be sufficient, contact with oxygen and burn. There is a simple criterion to judge the running speed, that is, when running, you feel sweaty and out of breath. This situation is the best.

3. Relax after running. After jogging, stretching can burn the remaining fat in the body and exercise most parts of the body. Raise your hands above your head, close them to make an expansion posture and stretch your torso. Proper expansion after running can calm tachycardia.

4. Relax after running. After jogging with slight sweat, do some relaxation activities, such as walking slowly, jumping legs, squatting, turning around, expanding chest and so on. Don't go indoors until your temperature and heart rate return to normal.