1, is running effective?
Run fast (intensity: high)
Heat consumption: 660 kcal/hour (calculated by 60 kg body weight)
Exercise intensity: 1 1.0MET, which belongs to high-intensity exercise.
1000 Step Activity Time: 3 minutes. Doing this exercise for 3 minutes is equivalent to walking at a medium speed 1000 steps (that is, walking at a speed of 4km/h 10 minutes).
Step 2 run to lose weight
(1) action swing
When running, our arms often swing with it, which seems simple, but it is also very skillful to operate. It is best to use the frequency under our feet to speed up and become a brisk walk. When swinging, don't make a fist, relax, and then put your palm down. This action is a bit like kneading dough, and it feels like pressing down.
(2) From slow to fast
When running, many people think it is running fast, but it is actually wrong. Running starts from slow to fast, and speeds up step by step. It is best to jog for 5 minutes, then walk for 4 minutes, gradually speed up the pace, and gradually change from fast walking to running. It is best not to speed too fast and breathe too fast to avoid getting angry.
(3) Warm-up actions
Warm-up exercise, in addition to some exercises, warm-up exercise is also needed to help stretch some joints on the body and avoid muscle strain during running. For example, your arms swing on both sides of your body's ribs, and your feet walk slowly in the same place, or walk slowly 1 minute for 4 minutes, and then start running after your body warms up.
3. Precautions for running to lose weight
warm up
I think most people know to do warm-up exercise, because warm-up before exercise has a buffering effect on the body, and the body will also play a stretching role, so as to enter the exercise state better and faster.
Running in the morning or at night?
If you run in the morning, you can put your body into a new state ahead of time, which is very beneficial to your body, and it is easier to lose weight by running on an empty stomach in the morning. Why? Because if you exercise on an empty stomach in the morning, your body doesn't have enough energy and sugar consumption, so you can only consume it through fat, so it's easier to achieve the effect of expelling oil and reducing fat.
Running at night can also achieve the effect of losing weight, but after a day's energy supplement, most of the energy is still stored in the body, so when running, the body will automatically consume excess energy sugar in the body first, and then burn fat, which requires longer exercise.
Therefore, babies who can run in the morning try to run in the morning, so that the effect of losing weight will be seen faster.
How long should the running time last every day?
Many people can't stick to it for a long time at the beginning of running, which leads to poor weight loss. In fact, the real fat burning is 30 minutes after the start of running, so if you want to achieve real fat burning, you must insist on good exercise every day. Stick to it and you will see the effect you want.
Jogging or running
Jogging is an aerobic exercise, which is most suitable for losing weight. We should choose the most suitable speed to make a running plan for ourselves. The "smiling rhythm" is the most suitable rhythm for running to lose weight, that is, when we meet people we know, we can keep smiling and talk to them. This rhythm is most suitable for running to lose weight. You must not run with others just to cater to others running too fast or too slow.
Accurately speaking, running fast is more suitable for relaxing the runner's body and mind. In the process of running too fast, it is no longer aerobic exercise. If you choose to run fast from the beginning, the runner will start to consume too much physical strength in the middle of running, and his body will be overwhelmed and nervous.
It is best to run continuously.
It's best to run continuously, because if you run today and don't come tomorrow, your running state will be poor, the effect will be difficult to show, and it will be difficult for your body to achieve the balance you want.
Running speed
When running, I don't know whether you land on your front foot or your heel first. In fact, in order to avoid muscular calf, the correct step should be to land on the forefoot first, so that the head, shoulders, knees and soles can be kept in a straight line, so that the body will not consume so much physical strength and it is easier to lose weight.
Drink less sports drinks.
Drink as little as possible after running, because the drink contains trace elements such as glucose, potassium ion and sodium ion, which is not suitable for people who lose weight, so it is more appropriate to drink mineral water or boiled water after exercise.
Soak in hot water
After running, you can go home and soak your feet with hot water, which can relieve fatigue, make the whole body circulate blood, speed up metabolism, accelerate detoxification, lose weight and be healthy. At the same time, soaking feet with hot water can also make the body go to sleep faster and improve the quality of sleep.
Running should reach three indicators.
We have been taught since childhood that we should keep exercising. So many people think that once you start running, you must stick to it every day. However, according to the latest sports scientific achievements, running does not need to be forced, as long as the training volume is gradually increased. Generally speaking, in order to achieve a certain training effect, people who run and exercise must meet three basic indicators: the duration is more than 30 minutes; Heart rate is above 130 beats/min (young people); Frequency is more than 3 times a week. In other words, just run 3-4 times a week.
The body needs a "rest day"
Why is it unnecessary to run every day? Dr. Keiji Yamayama, a professor at Toyama University in Japan and a member of the Scientific Committee of the Japan Athletics Federation, mentioned in the book "Key Guide to Running" that if running is for fitness, it is necessary to cooperate with rest, otherwise fatigue will lead to physical problems.
Generally speaking, you can run for two days and have a day off, or you can run for three days and have a day off.
Exercise can promote health. Based on the theory of "excessive recovery", exercise beyond the normal load of the body can bring stronger stimulation to muscles and internal organs, so the body will think that its components are not strong enough and will organize "resources" to enhance related functions, so the health level and sports ability of the body will rise. But exercise can also bring physical fatigue, so it is necessary to give the body some time to complete the "excessive recovery". Otherwise, it will not only affect normal work and life, but also cause harm.
Determine the number of running days according to physical strength
But if you can't meet the above standards, you can't say that there is no exercise effect. For example, people with poor health only run once a week, and walking and walking on other days can also promote their health. In short, you should decide the number of running days according to your physical strength, work nature and fatigue. As for whether to run that day, it can be decided according to factors such as muscle fatigue, feeling good or bad when waking up in the morning, weight increase or decrease, appetite and so on.
In addition, during running, the ankle joint and knee joint will bear huge impact. Therefore, if athletes are fat, they can consider using other forms of aerobic exercise, such as swimming, spacewalking and cycling, instead of running.