Running doesn't mean you can lose weight by running 5 kilometers a day. You should pay attention to the ways and means. If you run 5 kilometers a day by spreading your time and only run for 10 minutes at a time, or if you run fast for less than 20 minutes, or if you overeat after running 5 kilometers, you may gain weight instead of losing weight.
But if you run 5 kilometers a day for about 30-40 minutes and have a good diet and sleep, you can see the effect of losing weight.
How much can I lose by running five kilometers a day? If you run right, you can lose 5- 10 kg.
You know, running five kilometers a day can consume about 300-500 calories a day, and one kilogram of fat is about 7700 calories. According to this calculation method, if you keep running every day, you can lose about 5- 10 kg a month, and the specific weight loss varies according to your personal situation.
The correct way to lose weight by running five kilometers every day is to do warm-up exercises. Warm up before running, exercise all parts of the body, joints and muscles, so that the body can enter the state of exercise faster, which can enhance the weight loss effect and prevent sports injuries.
If you run five kilometers a day in the form of jogging, you will consume glycogen and have no good effect on burning fat. But if you run in the form of jogging, jogging belongs to aerobic exercise, which can burn fat and lose weight.
A more accurate calculation method is to run against the heart rate. The average person's highest heart rate is 220 years old. Then, the heart rate suitable for running is 60 ~ 70% of the maximum heart rate. The formula is: heart rate suitable for running =(220- age) ×65%.
Time is not less than 20 minutes. Because aerobic exercise usually takes more than 20 minutes to start burning fat, running time should not be less than 20 minutes every day, and the time should be controlled at about 30-40 minutes.
Choose the best running time. There are two time periods in a day with relatively good weight loss effect. One is 6-8 am. At this time, after a night of consumption, the body consumes more fat and the fat burning effect is better. Be careful not to run on an empty stomach. You'd better eat something digestible like bananas, yogurt and oatmeal before running.
The other is at night 16- 19. At this time, the physical fitness of the body is at its best, at the peak of metabolism, the exercise ability is also at its peak, the heart rate and blood pressure are also rising, and the speed, endurance and strength of muscles are also at their best. At this time, running to lose weight is more effective.
Run in the right posture. Running in the wrong posture not only has no weight loss effect, but also may hurt your health. Therefore, you must master the correct action essentials before running.
Correct running posture: lean forward slightly, stride should not be too big, touch the ground in the middle of the sole, tread lightly, relax your shoulders, swing your arms to your chest naturally and relax your core muscles.
Long-term persistence in running to lose weight is not a matter of one or two days, but requires long-term persistence. Even if the slimming effect is obvious, it is best to keep the habit of running to avoid rebounding.
With diet and sleep. While running five kilometers every day, you should also cooperate with diet and sleep, eat less high-calorie and high-fat foods, avoid overeating, work and rest regularly, and ensure 7-8 hours of sleep every day.
Will losing weight by running five kilometers every day rebound? Whether it will rebound depends on what to do after losing weight.
After running five kilometers a day to lose weight, if you can continue to adhere to the scientific running mode, at the same time, you will not rebound properly. However, if you relax after losing weight, stop running or overeating, and eat a lot of high-calorie and high-fat foods, your weight will rebound, even heavier than before.