Can you lose weight after running for a long time? Many people exercise in their spare time, and running is the simplest kind of exercise. Many people are curious about whether long-term running can lose weight. Then I'll show you more about whether long-term running can lose weight.

Can you lose weight by running for a long time 1

Running can effectively lose weight.

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.

Running has no 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.

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. 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.

The scientific running method is:

1, prepare for the activity

Warm-up activities must be carried out before running, in order to make the body gradually transition from a relatively quiet state to a moderately tense state of muscles, improve the excitability of the central nervous system and the activity ability of various organs to meet the needs of running. You can swing your arms, swing your legs, bend over, turn around, squat, etc., paying special attention to the movements of hips, knees and ankles. When you are feverish, feel light and your heart rate reaches 85 beats/min or above, you can start running.

Step 2 run

Running needs a certain amount of exercise, and mastering the intensity of exercise is the key to fitness running. Heart rate index is generally used to measure exercise intensity.

The amount of exercise you run every day is not constant, you can increase or decrease it slightly according to your physical condition. If you practice 4 times a week, the amount of exercise can be adjusted. The increase of exercise must strictly follow the principle of gradual progress, and must not be rushed.

3. Organize exercises

After running, you must do a finishing (relaxation) exercise, so that all organs of the human body can gradually return to a relatively quiet state from a state of movement.

Can you lose weight after running for a long time? 2 The benefits of long-term running for women.

1, keep in good shape

By running three times a week, women can fight the risk of weight gain. Even if you don't deliberately control your diet, you won't grow an ugly little belly.

2. Better memory

Research data show that people who like sports have100 ~10.5 million red blood cells per cubic millimeter, and their blood circulation is twice as high as that of ordinary people. New red blood cells and blood circulation can provide more oxygen and nutrition for brain tissue, so that the brain can move freely and think faster.

3, the skin is better

Research shows that insisting on physical exercise can help to resist skin aging and make skin look younger, even ten years younger. Because exercise can accelerate blood circulation and improve skin metabolism.

Step 4 keep your bones healthy

Modern medicine has confirmed that people's bone density will drop by 0.75%- 1% every year after the age of 30, and running and other exercises using their own load are effective methods to strengthen bones.

5. Stay away from high blood pressure and diabetes.

Regular running can lower blood pressure at rest and prevent diabetes. Generally speaking, women who actively exercise are 54% less likely to suffer from cardiovascular diseases than women who do not exercise.

6, prolong life

The death rate of people who insist on jogging for a long time is 63% lower than others. Running about 32 kilometers a week can consume more than 2,000 calories on average, and the average life expectancy will increase by about 3 years.