As long as you can persist, this kind of weight loss is still very effective, but it is still recommended to eat a little at night to ensure the normal energy consumption of the body.
Extended data:
1, running time
In the first month, run for at least 20 to 30 minutes at a time to give your body a chance to adapt, and then run for more than 40 minutes at a time. Research shows that only when you exercise for more than 40 minutes can you mobilize your body fat to supply energy with liver sugar, and then you consume your fat.
Therefore, people who want to run to lose weight should ensure that the amount of exercise is about 40 minutes at a time, but not too long. If they feel tired, they must end their rest. Running should be a long-term commitment, running at least 3~5 times a week. When the air quality can't be guaranteed, you can consider completing running training in the gym.
2. Speed and intensity of running
Running to lose weight, jogging or running at medium speed is enough. It won't be too fast. The important thing is persistence and persistence. Beginners should pay attention to step by step. "Smile rhythm" is the most suitable rhythm for running to lose weight, that is, people you know can keep smiling and talk to others. This rhythm is moderate.
If you find it difficult to run for 40 minutes, you can run for 5 minutes, walk for 2 minutes, then continue running and repeat in turn. But don't stop to rest for a few minutes or look at your mobile phone, which will greatly affect the running effect.
3. Running posture
When running, keep your eyes on the front naturally. Don't bow your head, relax your shoulders. It is recommended to swing your arms back and forth and make fists on both sides of your body, so that you can better exercise the muscles of your upper body. Especially when running on the treadmill, you must be careful not to hold the handrail, which will directly affect the muscle participation efficiency of your upper and lower body and affect the exercise effect.
Don't hold mobile phones, drinks and other things in your hand, which will easily affect your balance. The swing arm should not be too big, and the elbow joint should be bent about 90 degrees. Long-distance running only needs to lift the legs slightly and keep the pace frequency and stride length. Keep your back straight when running, and don't bend forward. When running, you should land on the heel and middle sole, and then roll your feet forward quickly. In order to run easily, many girls like to land on their forepaws first, which is easy to cause thick legs. Not recommended.
4. Warm up before running.
Before running, you must warm up, move your joints, stretch your muscles, and adjust your stiff body to a state of exercise, so as to avoid injury and physical discomfort during running. Warm-up should last at least 10 minutes. A complete warm-up should include activities and stretching of the lower back, shoulders, calves, abdomen, knees and buttocks. Then it is best to gradually accelerate from walking to jogging.
5. Stretch after running.
Don't stop immediately after running. It is best to walk 10~20 minutes and take several deep breaths to give your body enough "cold body" time to adapt. Remember to do some stretching exercises when you stop, so that you can relax your muscles and shape your legs better.
References:
People's Daily Online: Which time period is the best for running to lose weight?