To lose weight by running, you need to prepare a pair of comfortable and shock-absorbing running shoes and a foot pad (the kind placed at the door). The floor mat is to avoid disturbing the neighbors downstairs. Everyone should also pay attention to never running barefoot, otherwise it will do great harm to your feet.
The weight loss method of running in situ is decomposed into 1 hour uninterrupted leg running and upper body exercise. The single arm swing in traditional running is a very boring thing, and it will be very tired to keep 1 hour with a single arm swing. So the correct running method can better promote weight loss.
Warm-up in 5 minutes = Walk slowly 1 min. Walk fast for 4 minutes. When you start watching TV, you can let your arms swing on both sides of your ribs and your feet walk slowly in the same place. It takes about 1 minute to walk in the same place, so that your body can move first.
Then, 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, then walk for 4 minutes, then 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. The movements of the hands 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.
After 60 minutes of endurance running, 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.
Supplementary reading: Matters needing attention in running in situ to lose weight
Can you lose weight by running in situ? Only when the exercise lasts for more than 40 minutes will the fat in the human body be mobilized to supply energy with sugar. If the time continues to extend, the energy supplied by fat can reach 85% of the total. Therefore, if you exercise for less than 40 minutes, fat consumption will not be too obvious regardless of the intensity. Only by consuming fat can we achieve the effect of losing weight.
Correct posture can make you reach this intensity without wasting extra energy. Forward is the most important part of running posture. In order to ensure that the forward strength can prevent the deformation of exercise after fatigue, Dr. Yasis suggests strength and stretching exercises. The stretching exercise of runners should be "dynamic stretching", not ordinary static stretching, because running itself is dynamic.
The above explains whether it is useful to run in place. You can lose weight if you run in situ for more than 40 minutes. In addition, it also teaches you the correct way to lose weight by running in situ, so that you can lose weight quickly.