How to lose weight by running?
Running to lose weight should pay attention to the choice of running time, running speed, running time and interval. These all need reasonable control.
When is the best time to lose weight by running?
It's best to run at a time that suits you. Don't run on an empty stomach or full stomach. If you are hungry, you will not be able to exert your strength. When you are full, the digestive tract will be concentrated, and strenuous exercise is harmful to your health. The best time is 2 to 3 hours after meals. When running on an empty stomach in the morning, it is best to drink some sports drinks about 30 minutes in advance to help digestion and replenish physical strength or eat a banana.
What is the best time to run?
As long as your physical condition and strength can adapt, it doesn't matter how long you run. If the goal is lower, you can set it at 20 minutes first. The degree of 20 minutes will basically not make people feel difficult to persist, and this time can also transform the body's metabolism and make breathing smooth and natural.
What is the best speed for running?
Running too fast at first can easily lead to weakness on the way and give up halfway. The correct speed is to run at a speed that can almost breathe smoothly, and take time out to smile and talk with people you know. Do we always say that? Smile rhythm? .
How many times a week is better?
Setting goals too high is often difficult to achieve. In other words, running once a week and being lazy once, the total effect is zero, and if this continues, there is a danger of giving up completely. Generally speaking, two or three times a week is better. Because of busy work, it doesn't matter if you have no time once a week.
In addition, pay attention to replenish water before and after running. Especially after running, the body will sweat and need some water support. Don't sit down and rest immediately after running, and add a period of slow walking to adjust your body. If you sweat too much, you must dry it quickly to avoid getting sick.
The best time to lose weight by running
If you want to lose weight, you must reach more than 40 minutes, which of course does not include the warm-up time in front and the cooling time in the back. Generally speaking, when we are running, it is more appropriate to control the heart rate between 130- 170 per minute; As long as it is not a short-distance rapid explosive run, it will not make the legs thicker; Treadmill speed and time:
When you start running, you can set goals for yourself. Don't run so long at once. You can't insist on one. There is also fragility; The speed is also 6.8, slowly adjust the rhythm; You can run at a speed of 6.8 for 5 minutes at first, then slow down to a speed of 5.0 and walk at a slope of 5.0 for 35 minutes; After two runs, run at a speed of 6.8 10 minute, then slow down to a speed of 5.0 and walk at a slope of 5.0 for 30 minutes; And so on, until you can run for 40 minutes and then slowly accelerate; Speed and time of running on the flat ground.
Wrong running posture
The stride is too big. When people start running for fitness, they always like to increase their stride to improve the exercise effect. In fact, increasing the stride will inevitably lead to long flight time, large fluctuation of the center of gravity, heavy landing force and increased vibration to the human body. When you exercise on the treadmill, you should choose the appropriate speed according to your own ability. Stride and stride frequency beyond one's ability may increase the chance of sports risk.
Down to earth. Many people are used to touching the ground with all their feet when running. In fact, this landing method is not correct. Because there is no buffer and transition when landing, it is easy? Squat your feet? Moreover, it is easy to impact the cervical spine, especially running on hard ground such as asphalt road, which will easily lead to tibial periostitis in the long run.
Swing from side to side Some fans, especially teenagers, like to shake their bodies from side to side when running. Do you think they can run like this? Energetic? Like a cyclist? Shake the car? In fact, this will not only increase unnecessary physical exertion, but also destroy the linearity of running and affect the speed and effect.
Internal and external characters. When walking every day, many people have it? Splayed feet? If you are still running? In eight characters? Or? Outside the eight characters? Then the knees and toes can't keep the same direction, which will increase the burden on the knee joint, and in the long run, it will easily cause damage to the knee joint and other parts.
Distract yourself and watch TV. In order to get rid of athletes' boredom, many gyms install televisions above treadmills, so many people either raise their heads or lower their heads when running, which will increase the burden and vibration of cervical vertebrae. When running, naturally keep your head straight and your eyes straight ahead.
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