First, you should choose the right time period for running to lose weight.
1. Try not to run in the morning.
Many people may think that morning running is the best time, but it is not. The air quality in the morning is the worst stage of the day, especially in the foggy morning. Moreover, the human body just woke up from sleep in the morning and is not suitable for high-intensity exercise.
2. The most suitable time for running in a day is 5-6 pm.
Because this time is the most active time for human motor cells and metabolism. Secondly, it is 8-9 pm, which is suitable for people to eat for 2-3 hours. If you run at this time, it will have a very good effect on consuming excess calories and fat, and running at night can also improve the quality of sleep and make you more energetic the next day.
Second, the precautions for running to lose weight
1, necessary warm-up.
Warm-up before running is absolutely indispensable, especially in winter. Warm-up can not only make you feel relaxed while running, but also reduce the possibility of injury. Warm-up before running is usually 5- 10 minutes, which can stretch legs, turn ankles and twist waist. Or simply walk first, take a brisk walk+jog to warm up your body and feel a little sweaty.
Many people don't stretch before running. This is not conducive to losing weight. You know, the energy in your body is divided into fast energy and reserve energy. Only when the energy consumed quickly is almost the same will the energy "fat" stored in your body start to burn. In other words, if your physical fitness is not very good, it may even be that you are tired from running and the fat has not started to burn.
Therefore, if you want to lose weight effectively by running, you should do some stretching or relaxing exercises before running. On the one hand, you can warm up and prevent injuries. On the other hand, you can consume some sugar sources first, so that the burning efficiency of fat can be greatly improved after running.
Step 2 choose your running shoes carefully
Don't just put on a pair of sneakers and go running, otherwise the slimming effect will be greatly reduced, and even the fragile toes and soles may be damaged. It is suggested to choose shock-absorbing running shoes that are designed according to human mechanics and can completely fit the foot. They can absorb the vibration caused by running and provide decompression protection for your feet, calves and even your brain.
3. Don't run too fast
Don't think that the faster you run, the more fat you burn. On the contrary, when you run fast, the oxygen supply in your body is insufficient and your body is doing anaerobic exercise. Fat can't completely participate in combustion, so it can't be consumed. Aerobic exercise with relatively low exercise intensity can promote fat burning in your body.
4. Don't just run for 20 minutes.
Theoretically speaking, under the premise of full warm-up, jogging for 20 minutes consumes almost the same amount of energy. When the stored energy and fat are mobilized to prepare for burning, if you stop exercising at this time, you will not be able to fully burn fat and lose weight. Therefore, if you want to lose weight by jogging, you should run for at least 20 minutes, and 40 minutes is the running time recommended by experts.
After jogging, do some relaxation activities.
Such as walking slowly, jumping legs, squatting, turning waist, expanding chest, etc. Go indoors after the body temperature and heart rate basically return to normal.
reference data
Running slimming method-Baidu encyclopedia