Although running can lose weight, it can't be achieved by running casually. If running for half an hour every day is in the form of running fast, or splitting half an hour into several hours, there may be no fat burning effect.
But if you jog for 30 minutes every day, because jogging is aerobic exercise, you will start burning fat after 20 minutes. It is better to run for 30 minutes, and you can lose weight by sticking to it every day.
2 Running for half an hour every day, how much you lose in a month varies from person to person, and generally you can lose 5-8 kg.
In fact, there is no universal answer to how much you can lose by running for half an hour every day. It varies from person to person. How much you can lose depends on your physical fitness, weight base, whether you control your diet during running, the rules of work and rest, and whether the method of losing weight during running is correct. Most people can lose about 5-8 kilograms in January, and people with a large weight base may lose a few kilograms more.
Running for half an hour every day, losing a few pounds a month, about 4-6 pounds.
No matter what method a person uses to lose weight, it is the healthiest and the most suitable speed to lose weight. However, if you lose weight by running, you will generally lose weight by the fourth week, that is, after the body adapts to exercise for almost one month. At this rate, it is normal to lose 4-6 pounds a month running.
If you lose ten kilograms or even dozens of kilograms after running for a month, it may be that you are dieting or losing weight in other ways at the same time, which is an unhealthy way to lose weight and will bring side effects to your body.
The correct way to lose weight by running for half an hour every day is to fully warm up. Before running, all parts of the body, joints and muscles must be fully warmed up, and stretching, leg press, leg lifting and other actions can be done to make the body enter the exercise state faster, which can enhance the weight loss effect and reduce the chance of sports injury.
Jogging is the best way to lose weight by running. Running at a constant speed consumes glycogen, while jogging consumes fat.
It takes more than 20 minutes to burn fat by aerobic exercise for 30 minutes in a row, so run for half an hour every day, don't divide the time into scattered ten minutes or even several minutes, and run for 30 minutes at a time.
Running the wrong running posture with the right posture not only has no weight loss effect, but also may cause harm to the body, so it must be carried out with the right running posture.
Lean forward slightly, the stride should not be too big, touch the ground in the middle of the sole, tread lightly, relax your shoulders, and naturally swing your arms to your chest to relax your core muscles.
Choose the best running time. There are two periods in a day when the weight loss effect is relatively good:
1, one is 6-8 am. At this time, after a night of consumption, the body consumes more fat when running, and the fat burning effect is better. Be careful not to run on an empty stomach. You'd better eat something digestible like bananas, yogurt and oatmeal before running.
2. The other is at night 16- 19, when the human body reaches its best state, is at the peak of metabolism, and its exercise ability also reaches its peak. Heart rate and blood pressure will also rise, and muscle speed, endurance and strength are also at their best during this period. At this time, running to lose weight is more effective.
Long-term persistence in losing weight can't be achieved by running once or twice, but requires long-term persistence. Even if the slimming effect is obvious, it is best to keep the habit of running to avoid rebounding.
Remember to do finishing activities after running. Finishing activities after running are as important as warming up before running. You can do some stretching exercises, especially leg stretching exercises, which can help you relax and recover.
With diet and sleep. While running for half an hour every day, you should also cooperate with diet and sleep, eat less high-calorie and high-fat foods, avoid overeating, work and rest regularly, and ensure 7-8 hours of sleep every day.