Running in situ to lose weight, we break it down into 60 minutes of uninterrupted leg running, combined with upper body exercise. The single arm swing in traditional running is very boring, and it will be very tired to swing the single arm for 60 minutes continuously. Therefore, mastering the correct running method can promote weight loss better and more effectively.

2, increase muscle strength training:

You can also do some simple muscle training at home, which is of great benefit to runners to improve their performance and reduce pain. Arrange time every week and arrange strength training as part of cross-training into the training plan.

3, treadmill training:

Using the treadmill correctly and scientifically is a wonderful choice, which is not only safe, but also as effective as outdoor sports.

Extended data:

How should runners eat to be healthy?

1, running on an empty stomach is not so terrible.

Although it is best to eat something to pad your stomach before exercise, it is not so bad to exercise on an empty stomach occasionally if you don't exercise much. But you can eat nothing, but you must add enough water. If it is high-intensity training above 1 hour, then you must supplement enough energy.

Step 2 eat simply

What is the best training diet? There is no standard answer. I believe that everyone's hard exercise is not to spend all day with boiled eggs and chicken breast. Exercise to lose weight is simple and easy to digest. Low fat, low fiber and high carbohydrate will not cause gastrointestinal discomfort, but also improve energy.

Step 3 choose the right time to eat

The key factor of sports replenishment is time. The richer the meal, the longer it takes to digest. If you want to eat, you'd better choose 30 minutes before exercise. 20 minutes after exercise, pay attention to supplement snacks with high protein and carbohydrates, repair muscle tissue and store energy.

Step 4 drink plenty of water

The heat dissipation of the body depends on water. In order to keep the joints lubricated, take away the necrotic cells that cause inflammatory reactions in the body. In addition, the right amount of water can also control the feeling of muscle hunger, so as not to confuse the feeling of muscle hunger. In addition to drinking water, fruits and vegetables are also sources of water, and their antioxidant components can also increase muscle recovery and immunity.

5. Balanced nutrition

Even if you want to lose weight, you should pay attention to balanced nutrition to ensure that you get all the nutrients your body needs. The reasonable proportion is that 55% of calories in a day come from carbohydrates, 25% from protein, and the rest 15-20% comes from unsaturated fat.

6. Junk food can't be eaten.

Although you can't just eat boiled eggs and chicken breast, you should give up high-sugar and high-fat foods. It is best to eat more high-fiber fruits and vegetables and whole grains, which can improve the quality of exercise, maintain heart health, lower cholesterol and stabilize blood sugar.

People's Network-How do runners eat the healthiest?