Running can help you lose excess fat, but you must run by aerobic jogging. If you run slowly or fast, the efficiency of fat reduction will be reduced.

In the process of running to lose fat, there are some things to pay attention to.

Aerobic jogging must first make sure that the way you run is aerobic jogging. When jogging with oxygen, your heart rate should be between 60% and 80% of the maximum heart rate.

Because everyone's maximum heart rate is different, it is best to measure the maximum heart rate yourself.

Under the premise of ensuring safety, you can get your maximum heart rate by running three times in a row or sprinting three times.

If your maximum heart rate is 200 beats/min, then your aerobic heart rate ranges between 120 beats/min and 160 beats/min.

When running, you only need to run near the middle value of aerobic heart rate interval, that is, 140 beats/minute.

During aerobic jogging, you should feel that you can speak a complete sentence while running, but you can't sing, smell or breathe, and you are about to inhale through your mouth. There is no obvious fatigue after running, and you can continue running the next day.

Other things that need attention. You must warm up before running. This can make you enter the exercise state faster, make your heart rate stable in the aerobic interval as soon as possible, and thus improve your fat-reducing efficiency.

It's better to run all at once, don't give up halfway. The purpose of this is to prevent the heart rate from leaving the aerobic zone. In this way, fat can continue to burn and will not be forced to stop because of giving up halfway. I can't run. I really have to stop. It's best to stop for a short time, catch your breath and start running.

You don't have to run every day Otherwise, it is easy to make the body tired, affect the effect of reducing fat, and easily bring the risk of injury to the body. Running 4~5 times a week can achieve the ideal fat-reducing effect.

No matter how good the fat reduction plan is, it should also be combined with controlling diet and adjusting diet structure. There is not a saying that "three minutes to run, seven minutes to eat." This shows the importance of keeping your mouth shut. So you should develop good eating habits, resolutely refuse to be greasy, avoid overeating, eat as light as possible, eat more fruits and vegetables, and ensure that the daily intake is less than the consumption. In this way, the possibility of losing weight will be greatly increased.

After running with aerobic jogging, you can generally see the effect of slimming after two months.