Three principles of running to lose weight and stovepipe: exercise time and speed control, stretching after running and diet control after running.

Stovepipe: Time: It is best to burn fat for half an hour. Long-distance running stovepipe should first pay attention to the running time, and it is best to run for 30 minutes to 45 minutes at a time, which can effectively burn fat, reduce body fat and naturally slim down the legs. Of course, novices should not think about it overnight. They will be overloaded from the beginning, exceeding 60 minutes, and excessive exercise will cause muscle fatigue and joint wear.

Also pay attention to the speed of running. Not that you can lose weight as soon as possible. Running to lose weight should not be too fast, and the heart rate range of aerobic exercise should be controlled within: (220- age) × (60% ~ 80%). For example, a 20-year-old man's heart rate during aerobic exercise is 120 ~ 160 beats/min. In this heart rate range, the effect of reducing fat is the best.

During running, the muscles contract constantly and become stiff, giving people the illusion that the calves are getting thicker. Stretching helps to stretch muscles, restore shape and maintain a sense of lines. It is more conducive to the transportation and elimination of metabolites and the release of muscle fatigue. Stretching after long-distance running can make calf muscle fibers difficult to overlap, make muscle fibers more slender and muscle lines more slender, and eliminate fatigue caused by running. He said that the stretching time after running is about 10 minute, and a stretching action takes as little as 15 seconds and as much as 1 minute. In addition to stretching the head, hands, shoulders and hips, leg stretching is particularly important. It is best to stretch the large muscle groups and calves of the whole body so that the muscles can be fully stretched.