Run four or five days a week and arrive at 20 each time.

30 minutes

Do it. It is best to run every other day, or take a day off after running for two days. More than 40 minutes at a time, preferably one hour. Keep breathing through your nose instead of your mouth, lower.

intensity

long-term

aerobic exercise

Suitable decomposition

fat

Before running

20 minutes

It took half an hour.

blood

Hit a target/mark

sugar

And fat, half.

A few hours later.

To decompose body fat, so the longer you run, the better the effect. Just run five days a week, and have a proper rest in the middle, otherwise you will be too tired.

You'd better not stop, because your body is already consuming.

heat quantity

If you stop running, it will take you a while to start burning a lot of calories, so you are also running.

20 minutes

It's much better to finish the score once and run twice.

Before running

talk nonsense

Don't eat, don't.

be on an empty stomach

Drink less than half a glass of water before running. Don't stop immediately after running. It's best to walk about 100 meters. You can't eat for half an hour after running (to prevent gastrointestinal discomfort) before taking a bath (it's easy to get rheumatism when you are old, which is not good for your heart).

Pay more attention to diet (strongly oppose dieting and eat less high-calorie foods, such as

Chocolate

|, ice cream and so on. ) It will be effective in one month, and it will be reduced in almost half a year.

Another suggestion: we must persist, but we should also take a proper rest, preferably two or three days a week.

Also, if you lose weight successfully, you'd better keep jogging, not only for losing weight, but also for you.

immune

、

heart-lung

Ability is very helpful.