I have lost weight after running for a month 14 kg. Before strenuous exercise, you must do enough warm-up exercise. Exercise can also help us get rid of fat. Walking is the simplest exercise, and exercise can lower the body's blood sugar. Here I will show you how to lose 14kg after running for one month.

I lost weight after running for a month 14kg 1. First of all, I must do warm-up exercises before running, which is often overlooked. Everyone thinks that only major sports need to warm up, which is not a waste. This idea is wrong in itself. If I warm up, I can prevent feeling tired and unable to persist during running. The heat before running is very important, so that I can start to show my muscles.

Secondly, you should control the frequency of running, not too fast, otherwise you will be very tired and may be out of breath. When you feel this way, you have entered a state of anaerobic exercise. Aerobic exercise helps to burn fat, while anaerobic exercise is to exercise muscles. Therefore, if you want to lose weight, you must first lose fat. To reduce fat, we must control the running speed and make continuous progress.

Finally, a reasonable diet. As the old saying goes, losing weight means managing your mouth and legs. Your body is very tired after running. At this time, you want to eat something to supplement your energy deficiency. You should learn to control at this time. After running, take a proper rest, drink a little water and start eating. Choosing high-protein foods helps to replenish your energy after running. Don't overeat, eat more fruits and vegetables, which can supplement energy and enhance peristalsis. If you can stick to the above three steps, you can do it.

I lost weight after running for a month 14 kg. 2. The misunderstanding of running on the treadmill.

Myth 1: Don't warm up, run immediately.

Running fast at first is easy to cause self-injury, such as knee joint and ankle joint injury, muscle strain, dizziness and so on. Secondly, well, running, athletes may not have found their goals yet. After getting on the treadmill, you should start walking and jogging, and gradually increase the amount of exercise. This process usually takes 10- 15 minutes. When you get off the treadmill, you should also slow down gradually to avoid dizziness.

Myth 2: Running time is too long.

Different target running time is different, unless people with special needs, such as a recent marathon, athletes can carry out cardiopulmonary function improvement training on the treadmill, and generally the running time needs to reach more than two hours.

Generally speaking, the running time should be about 30-50 minutes for fat reduction training, and fat reduction is transformed according to the metabolic function of the human body. In less than 30 minutes, the sugar in the human body is consumed, and in 30-60 minutes, the fat in the human body is consumed; More than 60 minutes, the human body will consume protein. If it is to increase muscles, the running time is generally about 30 minutes. When you gain muscle, you need muscle to have good metabolic function, and you need the support of cardiopulmonary function. At the same time, it can help us consume subcutaneous fat and achieve clearer muscle lines. "

Therefore, if you want to lose weight, you should run for neither too short nor too long.

Myth 3: When running, hold the handle with your hand.

If you hold the handle, the center of the human body will lean forward, causing great pressure on the knee joint, ankle joint and waist position of the human body, reducing self-coordination and easily causing injuries. Therefore, when you exercise on the treadmill, you must tuck in your abdomen and chest and tighten your back muscles.

Myth 4: The higher the slope, the better.

Many people think that the higher the slope of the treadmill, the greater the activity and the greater the difficulty. Actually, this is not good. Generally speaking, for people who exercise normally or lose fat, the slope is horizontal. Increasing the slope and speed of the treadmill will increase the exercise intensity, and the choice of exercise intensity needs to vary from person to person. Moreover, the slope is too large, which is easy to cause the triceps of the calf to be too tight, resulting in incorrect force. After a long time, it will increase the thickness of the calf. Speed is not as fast as possible. Under different exercise modes, such as running fast, jogging, walking fast and climbing mountains, the proportion of energy and substances consumed by the body is different.