Running can be divided into fast running and jogging. Many girls who are afraid of sweating prefer jogging to lose weight. The changes of running on the body are first reflected in the waist and buttocks. Many runners have had this experience. After running for a while, I didn't lose weight obviously, but my figure improved obviously, especially the waistline became more beautiful. If you want to lose weight and have a good figure, running is your best choice.
People who run regularly not only look strong and elastic, but also have changes in muscle tissue, and the distribution of capillaries in a certain volume of muscle will be greatly increased, which is more efficient for comfortable oxygen and nutrients. In short, running to lose weight can not only make you thinner and better, but also make your body healthier, which has a positive impact on your stomach, muscles and bones. And this kind of weight loss exercise can be carried out by men, women and children. As long as the body can withstand jogging, regular running exercise is very beneficial to both body and mind.
How long does it take to lose weight by running? Many friends think that the faster you run, the longer you run, and the better the effect of losing weight. In fact, this kind of cognition is wrong. Although running fast consumes a lot of calories, it will increase the burden on the calf, accelerate the growth of muscles, and cause the calf to thicken. Therefore, it is recommended that all friends who run to lose weight choose jogging. The real burning time of fat is after 30 minutes of continuous exercise, so jogging for more than half an hour is the most effective way to lose weight.
Generally speaking, the exercise intensity should be kept at about 75% of the maximum exercise intensity, and the exercise process needs to be carried out continuously for more than half an hour. If you meet these three points, you can consume more fat, thus achieving the effect of losing weight. Therefore, I believe that everyone must have a preliminary understanding of how long it takes to lose weight by running. Running to lose weight is a process that needs persistence, but everyone also needs to grasp the degree of exercise.
So, how to measure this 75% exercise intensity? The first method is to measure your own pulse number per minute, and the calculation formula is (220- age) *75%, which is the pulse number that the practitioner needs to keep during running, and the runner can choose the appropriate speed according to this pulse. Simply put, intensity is 75% when a runner feels tired or not. In terms of speed, men's running speed should be controlled at 8 ~ 10km/h, and women's running speed should be controlled at 6 ~ 8 km/h. ..
The correct way to lose weight by running.
Running, an aerobic exercise, looks very simple. In fact, it is necessary to master certain methods and skills to achieve the slimming effect that dieters want. Running to lose weight is mainly to consume excess fat in the body through running to achieve the purpose of losing weight. This kind of exercise needs to be carried out in an aerobic state, and jogging is in line with this state, and jogging is also the best way to lose weight. In addition, you also need to master the correct methods of running to lose weight, such as the correct posture of running, so that you can not only run a perfect S curve, but also avoid the calf from getting thicker. Come and have a closer look!
1, the best posture of head and shoulders when running.
Keep the head and shoulders stable. Keep your head straight forward and your chin slightly retracted, but don't bow your head. When running, relax your drooping shoulders first, then shrug your shoulders as much as possible, stop for a while, restore your original posture, and repeat.
2. The best posture of arms and hands when running
Hold your hands slightly, bend your arms about 90 degrees, and naturally swing back and forth. Be careful not to put your elbows on your forearms and your hands on your back arms.
3. The best leg posture when running.
Drive the calf with the thigh, and the knee joint should face the toes. Raise it to a reasonable height and then put it down. Repeat.
4. The best posture of feet when running
Relax your feet and don't tighten your toes. When your feet are raised to 10 cm above the ground, you can put them down and repeat. Don't use too much force on the forefoot when the sole hits the ground, so as not to cause muscular calf.
The best time to lose weight by running
After understanding the correct posture and method of running to lose weight, it is necessary for everyone to know the best time to lose weight by running. Although running is a sport that can be carried out at any time, if you want to lose weight better, it is best to run when your body and external environment are better. Many office workers choose to run before going to work in the company, while those who prefer to run at night usually do it after coming home from work at night. When is it appropriate to lose weight by running?
In fact, whether in the morning or at night, everyone can choose the running time that suits them. It should be noted that it is best not to run before sunrise in the morning or after sunset in the evening. Because we will absorb a lot of oxygen during exercise, and plants will exhale a lot of carbon dioxide after overnight metabolism, so the concentration of carbon dioxide in the Woods is relatively high in the morning. In addition, the basal metabolism of the human body is low in the morning, the blood sugar level is not high, and people's blood pressure is relatively high in the morning, so it is not advisable to do too much exercise in the morning.
Athletes who exercise in the morning are more likely to get sick because the immune system is the weakest at this time. There is more dust floating in the air at night, which is not good for your health. More important than choosing when to run, you can neither run on an empty stomach nor run when you are full. The best time for running is 2 to 3 hours after meals. When running on an empty stomach in the morning, it is best to drink some sports drinks about 30 minutes in advance to help digestion and replenish physical strength or eat a banana.
Generally speaking, it is better to run two or three times a week. Because of busy work, it doesn't matter if you have no time once a week. Many dieters lose weight every day. To lose weight, "running every day" is actually unscientific. It is best to control the frequency of running within 5 times a week, because exceeding this range may unconsciously accumulate fatigue of bones and joints, and also accumulate psychological stress and induce diseases.
Matters needing attention in running to lose weight
Running is an aerobic exercise, which contributes to heart and lung function. Before running, you should also pay attention to warm-up exercises and running methods and taboos, so as not to lose weight and affect your health. Below, Mawang Encyclopedia will share with you the precautions for efficient and healthy running to lose weight.
1, stretch your body before exercise and make full preparations. When you start jogging, the amount of exercise should be gradual, and you can take jogging and walking alternately, and the distance should not be too long. After practicing for a period of time, the body gradually adapts to jogging and can reduce walking until it is all jogging. After getting used to jogging, find the best running speed without feeling tired.
2. Many friends will land on the ground with their forepaws when running, which is easy and labor-saving, but the MM with thick calves is not suitable. The accurate way to prevent the calf from getting thicker is to land on the heel and then jog with the whole foot on the ground.
3. Keep breathing rhythmically while running. At first, inhale through the nose and exhale through the mouth. Gradually transition to the nose and mouth, while breathing. In order to expand vital capacity, abdominal breathing is used.
4. Stretch after running and do enough relaxation activities. Stretching after activity is the key point of calf shaping. You can stand an arm's width away from the wall and support it with your hands. The body forms a 30-degree angle with the wall. After 5 minutes of confrontation, I feel that the muscles of my calf are infinitely stretched and can be adjusted according to my body flexibility.
5. After exercise, rub your body with hot water instead of cold water. Drinking water and eating after exercise should be carried out after the heart rate returns to normal level.
6. Friends who want to lose weight should not exercise too much. High-intensity exercise basically does not consume fat, and sometimes it will increase the accumulation of fat in the body.
7. After running, you can soak your calves in hot water, listen to music and read books to promote blood circulation in your calves and relax your nerves.
Let's talk about diet again. In fact, diet is also very important to lose weight. If you eat a lot of calories and exercise relatively little, then losing weight is also unsuccessful.
1, I eat simple, milk+oatmeal, milk is 3 yuan a box of pure milk, oatmeal can be bought online at will, forget about the brand, and then make a cup for myself all morning, during which I can do some small exercise.
I will eat better for dinner, but remember, don't eat too much fat and sugar, pork, you can give it up. After all, pork has no effect on weight loss, especially fatty pork belly, which is a serious injury!
Hey, I will choose to eat beef. It is said that I can also eat rabbit meat and so on, but people who love rabbits will definitely say how to eat rabbits. For beef, two bowls of boiled beef with brown rice are recommended. Do not eat too much rice. Eating too much rice will make you fat.
4. Eat fruit+nuts at night, or some digestible foods, mainly coarse grains. Be sure to eat at night! If you don't eat dinner to lose weight, it's also harmful to your stomach.