Since the national fitness campaign was put forward, more and more people began to pay attention to their health, and a large number of people devoted themselves to fitness every year. Running is indeed a good way to lose weight, but we should also pay attention to the use of scientific theoretical guidance. Otherwise, I work hard every day, but I can't see the effect. I am very disappointed.

First of all, everyone has a running gene, so don't worry that you are not good at running or not suitable for running. Secondly, running to lose weight should be carried out under the guidance of scientific theory. If you want to lose weight, you must reach a certain exercise load, neither too big nor too small. The most suitable exercise load is moderate, that is, the heart rate is controlled at 1 10 ~ 130 times per minute. At this heart rate, it should last at least 15 minutes, and each run should last for more than 30 minutes, preferably 1 hour.

In addition, the exercise load should not be lower than the middle level every time, but raised to the upper level appropriately, that is, the heart rate per minute 130 ~ 150 times. Run at least 3 to 5 times a week. Running time is generally 65438+ 0 ~ 2 hours after meals. If it is at night, you can also run on an empty stomach, and the weight loss effect is better. But don't eat after running.

Thirdly, controlling diet is also the key. No matter how much exercise you do, running will still be in vain if you can't control your food intake well. Don't eat high-calorie and high-fat food during weight loss, and control the staple food in a certain amount. You can eat more fruits, vegetables, milk, beans and so on.

The key factor to lose weight is to create a gap between calorie intake and calorie consumption. The bigger the gap, the faster you will lose weight. Of course, losing weight too fast is not necessarily a good thing, but it will bring some damage to the body. Improper weight loss can also lead to the risk of fatty liver. If the running posture is not standardized, the muscle strength of the lower limbs is weak, and the pressure on the knee joint will also increase. Due to the particularity of the knee joint structure, the risk of knee joint injury will also increase.

Therefore, running to lose weight must master the correct technical essentials. Running to lose weight is the technical essentials of fitness running, "high center of gravity, low leg lift, small stride and fast frequency". There is also strengthening the training of lower limb muscle strength. Muscle strength training does not necessarily require the use of fitness equipment in the gym. Self-weight squat, lunge and squat against the wall can effectively improve the muscle strength of lower limbs.

Finally, good work and rest habits and high-quality sleep are also crucial.