Control the running speed
Running is divided into fast running and jogging. Running fast belongs to anaerobic exercise, which is mainly a method to exercise lower limb muscles and cannot be sustained. Jogging belongs to aerobic exercise, and continuous fat burning training can effectively improve the heart rate, make the body enter a fat burning state, promote fat decomposition, and make you lose weight slowly. For those who want to lose weight, we must control the reasonable running speed, not as soon as possible. It is more scientific to control the running speed at 7-9 km/h, which makes it easier to adhere to the running speed, and can also effectively improve the vital capacity and slowly improve the running endurance. After running for a period of time, you will find that running endurance has improved and running has become easier and easier, which is the performance of improving sports ability and reducing body fat rate.
Control calorie intake and maintain a healthy diet
Runners who lose weight not only need to move their legs, but also need to control their calorie intake, so as to lose weight faster. Usually, we should pay attention to eating less junk food with high calorie and eat more natural food with low calorie. The daily calorie intake is reduced by 20%-30% compared with usual, which can create enough calorie gap for the body and promote the body to burn fat. Adhere to the principle of cooking by yourself, eating less take-away, three servings of meat and seven servings of dishes, combining the thickness of staple food, drinking less drinks and drinking more warm water, so as to maintain a vigorous metabolism level and make you healthy and slim.
Advanced runners try to run at different speeds.
Running to lose weight is not static. Jogging is suitable for beginners, but not for beginners with certain fitness experience. When you feel more and more comfortable jogging, you should carry out advanced training, from jogging to variable speed running, so as to avoid losing weight into the bottleneck period, further improve your athletic ability and avoid muscle decomposition. Running intermittently every 20 minutes can make the body enter a state of super oxidation and continue to burn calories, which is conducive to the development of lean body.
Choose a pace that suits you.
Most people should start running by jogging. Jogging belongs to aerobic exercise. Continuous fat burning training can not only improve vital capacity, enhance physical fitness, enhance immunity, but also reap many benefits of running. If your goal is to lose weight and keep fit, jogging is the right running speed for you. Generally, the pace is 6-9 km/h, and you can run more than 3 km each time. With the improvement of sports ability, you can gradually increase the number of kilometers.