1 Keep running.
Running is a long-term exercise to lose weight, which must be carried out persistently. Whether it is ordinary running or jogging, aiming at losing weight, you must never be lazy after running for a week or losing 0.5kg successfully.
Or when I first started running or jogging, I felt tired and even ran less than 1km, so I went home panting to rest. Your cardiopulmonary function needs long-term exercise. Stick to it a little more every day, and your heart and lung function will be gradually enhanced.
It is recommended to run regularly for 4-5 days a week for 3-5 months, and set aside an hour or two from warm-up, running to warm-up, and fix the exercise schedule to help you lose weight and make your body healthier!
2. Running mixed intensive training
Intermittent running, or in the process of running, running for a while and then stopping, it is also difficult to achieve the effect of losing weight.
It is recommended to design each exercise for 30 minutes, and then you can burn more calories by slowly accelerating each run, increasing the running distance or increasing the intensity. You can also participate in Tolek training, and increase the training intensity by alternating running and jogging according to your physical condition.
What is Tolek?
French Tolek, translated as "speed game" in Swedish, is usually played in the wild. It's a kind of running practice in which fast running and jogging alternate. Generally speaking, there is no interval running with specific running speed and rest time. It allows you to exercise aerobic and anaerobic systems while running by feeling. That is, in the training process, you can choose any pace from 800 meters to marathon distance and change it at will to make the exercise more effective and interesting.
Pay attention to self-control and supervision ability
But the runners trained by Fartlek should have good self-control and monitoring ability, otherwise Fartlek's practice will only become aimless "running".
Practice will only become aimless "running around".
Tolek training 3 km warm-up
-Repeat the following actions in turn. 2-4 groups.
1. Run at the speed of half a horse for 4 minutes and jog for 2 minutes to recover.
2. Run at the race pace of 10 km for 2 minutes, and jog 1 minute to recover.
3. Run at a pace of 5km 1 min and jog for 30 seconds to recover.
4. Run for 30 seconds at the speed of 2 km sprint.
Athletes can run in the above way until they reach a distance of 5 to 15km. Of course, the actual distance and speed depend on the individual's physical fitness, the purpose of training and the terrain environment when practicing.
Eat more fruits and vegetables.
Eating more fruits and vegetables is the only way to lose weight. A balanced diet of breakfast, lunch and dinner is necessary to keep healthy. Usually, you should eat on time and avoid supper or fried food.
In the initial stage of implementing the above methods, it is normal that the weight may not change obviously, and the effect of losing weight through exercise has not been obvious, but the biggest advantage is that it is not easy to gain weight again.
Everyone who is determined to exercise and lose weight, even if running is not necessarily your first choice, jogging in the above way can make your body healthier and lose weight!