What are the correct ways to lose weight by running? Running is one of the easiest ways to stay healthy. Running is of great help to the development of cardiovascular function and respiratory function. Many people like to lose weight by running. Let's take a look at the correct way to lose weight by running.
Running 1 1 What are the correct ways to lose weight? Do you have enough time? Generally, jogging will maximize the weight loss effect, which takes about 2.5 kilometers, and this time takes about half an hour.
2. Do you have a court? The outdoor effect is obviously better than that of the gym. And if you live near a school or community, there are not many cars and the air is fresh, so it is an excellent place. If it really doesn't work, the gym is ok. But forget about downtown. Let's change the outdoor to indoor.
Do you have a set of sports equipment? Many people don't understand this, but it's important to lose weight effectively. Being overweight. During jogging 1 hour, the left and right feet should always bear the load of the body. Bad shoes can easily lead to muscle fatigue and anaerobic, which is not good for weight loss. At the same time, the clothes on the body are too tight, affecting blood circulation, too loose, affecting body temperature and reducing blood circulation.
4. State adjustment before exercise, whether joint activities, muscle stretching, energy and water supplement, mood relaxation and pressure relief have been fully done.
After reading the above about the correct way to lose weight in running, have you all learned a lot? We should lose weight with a positive attitude in life, and don't think about dieting to lose weight, which is harmful to our health. You should also choose a good place and try to choose an open place with good air when running.
How about running to lose weight?
1. Many people want to lose excess fat and achieve a healthy weight by staying still. In fact, exercise is the healthiest and ideal way to lose weight. People are more and more aware that exercise can not only lose excess fat, but also enhance physical fitness, which can be said to be the best of both worlds.
2. Running has a better slimming effect, mainly because there are not many running skills and the intensity is relatively low. In the middle and low intensity range, you can run for a long time and increase the amount of exercise (the amount of exercise is the product of exercise intensity and exercise time). The more you exercise, the more energy you burn and the more fat you lose.
3. From the point of view of exercise physiology, people's weight is mainly affected by energy intake and consumption. More intake, less consumption and weight gain; On the contrary, lose weight. Therefore, the principle of losing weight is mainly to increase energy consumption and reduce energy intake.
4. Running can effectively increase energy consumption, thus reducing weight. However, running to lose weight must achieve a certain amount of exercise in order to achieve the purpose of losing excess fat. Generally speaking, if you want to consume 1 kg of fat, you need to run about 10 km.
What are the correct ways to lose weight by running? Warm-up for 2 5 minutes = 1 minute.
At the beginning of walking for 4 minutes, you can let your arms swing on both sides of your ribs while watching TV, and your feet will walk slowly in the same place. It takes about 1 minute to walk in the same place, so that your body can move first.
Slow walking becomes fast walking.
Slowly speed up the frequency of the swing arm, and at the same time, the frequency of the foot is also accelerated, becoming a fast walk. At this time, the hands swing from both sides of the ribs to the chest. Don't make a fist, relax, and then palm down. This action is a bit like kneading dough, and it feels like pressing down.
Jog for 5 minutes
After walking for 4 minutes, speed up the pace and gradually change from walking to running. At this time, you must not run too fast, and don't breathe in haste to avoid getting angry. Hand movements can be easily turned back to the sides of the body and then swung rhythmically. You can transfer your excitement to TV and turn running into an auxiliary exercise to watch TV, so that you will find yourself less tired.
60-minute endurance run
Then, enter the endurance running stage. The 60-minute running process is challenging for everyone. In the process of running, the most important thing is to learn to transfer the excitement of the brain when running. Remind everyone that it is best not to choose slow-paced TV dramas, otherwise running will be surprisingly tiring. It is suggested to choose fast-paced film and television works.
What are the correct ways to lose weight in running? 3. Running slimming 8 principles.
Rule 1: Running should be gradual.
Running needs to be done step by step Many people like to run 5 kilometers or 10 kilometers from the beginning, and even refuse to stop when they are unwell. If you are a white runner and want to finish a 5-kilometer run, you can try to start with a brisk walk, then alternate 2 kilometers with a 3-kilometer run and jog for 5 kilometers. This can make your body adapt to the intensity of exercise slowly and will not cause you sports injuries.
Rule 2: Running shoes are very important.
It is no exaggeration to say that running is the most economical of all sports, because you don't have to buy a racket or a court, you just run anytime and anywhere. It is important to buy a pair of shoes. Don't just put on your skateboard shoes or basketball shoes and go out for a run. You should choose a pair of running shoes or multifunctional training shoes. The special design can not only reduce the knee injury during running, but also reduce the fatigue and discomfort during long-term running.
Rule 3: Drink plenty of water before running.
It is also important to replenish enough water when running. If you don't drink water, you will feel thirsty when running. At this time, if you want to drink water again, it means that your body is already in a state of water shortage. In this case, you may not be able to finish the race, especially in summer, because your body simply can't bear it.
Article 4: Never run on an empty stomach.
If you try to lose weight, you are likely to see stars with an empty stomach, but this is very stupid, because you are likely to give up halfway. First of all, it will cause hypoglycemia, you may faint on the way, and it will greatly increase the attack of cardiovascular disease. If you want to go straight to the gym after work, please make sure to eat something in between.
Article 5: Be sure to warm up before running.
The purpose of warm-up is to prepare the body, so that the body temperature will rise slightly, the muscle temperature will also rise, the heartbeat will accelerate, the blood circulation will accelerate, and the nerve function will be awakened. The way to warm up can be to run easily, and there is no warm-up time. Generally 8- 10 minutes is the basic time. If the temperature is low, the warm-up time will be prolonged until the body sweats slightly.
Article 6: Running needs endurance.
Don't blindly pursue endurance and distance, running is actually a training for the overall quality of the body. You may need to do some muscle training, because it can improve your speed and endurance. The method of exercising muscles is very simple, and squats and leapfrog are simple and effective. Exercise your running endurance, and you can persist for a long time in the future.
Article 7: Running time is very important.
Theoretically, under the premise of full warm-up, jogging for 20 minutes is similar to fast energy consumption. When the stored energy fat begins to be mobilized and ready to burn, if you stop exercising at this time, you can't achieve the goal of fully burning fat. So if you want to lose weight by running, you should run for at least 20 minutes, and 40 minutes is the running time recommended by experts.
Article 8: Persistence is effective.
If you don't have enough physical strength, you can run a little every day, but you can't persevere. Then all your previous efforts can be said to be in vain, and you want to start over. Running needs to be gradual, fishing for three days and drying the net for two days, and you will always stay where you are, unable to move forward.