More and more beauty-loving women began to take part in jogging at night. Unlike other sports, you can get started easily because you don't need to prepare props. Because aerobic training can burn fat, running is very helpful to lose weight and keep healthy. In fact, as long as you pay more attention to certain points, you can burn fat more effectively than usual. Next, I will teach you the secret of burning fat efficiently in fun run.

First of all, you should pay attention to:

1. For those who want to run after work, it is recommended to eat something in time and not run on an empty stomach to avoid hypoglycemia or lack of energy; Choose digestible fruits, cereal drinks or soda cookies one hour before running.

2. Do 10 minutes of strength exercises before running. If muscle stimulation is given before running, the fat burning efficiency can be improved. After muscle strength training, the body will secrete growth hormone, increase lipolytic enzymes in the body and make fat burning more efficient. Do 10 minutes of squats or abdominal exercises, and the effect is very good. Although you may be a little tired, reaching the level of panting can improve the fat burning effect of aerobic exercise. Have a rest after doing muscle strength exercises. If you start running after breathing is restored, your fat will burn quickly.

Second, the main points that should be paid attention to when running:

1. It is necessary to warm up rhythmically before running. After completing a simple static stretching, I suggest you take a brisk walk in the first stage as a warm-up. After a gradual trot, start to increase speed or distance. When jogging, the muscles of the whole body relax, the arms swing naturally, the chest is lifted and the abdomen is closed, and the center of gravity is slightly forward. Abdominal breathing is recommended. Take a deep breath and keep the rhythm.

Run as fast as you can. This doesn't mean that the faster you run, the faster you burn fat. It is important to provide enough oxygen for blood and muscles to burn fat. Therefore, running rhythmically without breathing for a long time is better.

Iii. Precautions after running:

For people who are losing weight, you can supplement sugar except water after exercise to avoid protein decomposition and muscle consumption, but try to control the total calories to 300 calories. If you go to bed hungry, you will feel very tired the next day and even lose the motivation to run.

2. Relax the leg muscles. Don't forget to stretch and relax your leg muscles when maintaining at night. Lift your legs for 5- 10 minutes, and then massage from the soles of your feet to your thighs to achieve drainage and strengthen circulation. The next day, you will find that your legs become stronger and slimmer visually.