1. Can I lose weight by running five kilometers a day?
You can lose weight if you run right.
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.
2. How much can you lose in a month?
You can lose 5- 10 Jin when running right.
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.
3, the correct method
(1) 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 more quickly, which can enhance the effect of losing weight and prevent sports injuries.
(2) In the form of jogging
If you run five kilometers a day, you will run fast and consume glycogen, which will not have a good effect on burning fat. But if you run in the form of jogging, jogging belongs to aerobic exercise, which can consume fat and play the role of burning fat to 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%.
(3) the 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.
(4) Choose the best running time.
It is better to lose weight in two periods of the day. 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.
(5) Running in the right posture
The wrong running posture not only has no weight loss effect, but also may hurt the body, so 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.
(6) Long-term persistence
Running to lose weight is not a day or two, and it needs long-term persistence. Even if the slimming effect is obvious, it is best to keep the habit of running to avoid rebounding.
(7) Cooperate 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.
4. Will it rebound after losing weight?
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.
5. Is it harmful to your health?
It may cause damage to the knee.
Due to repeated contraction of thigh muscles and repeated flexion and extension of knee joint during running, the pressure of patellar tendon ligament is too high. When the pressure reaches a certain level, it is easy to cause slight damage to the patellar tendon ligament. If you run five kilometers every day, if your posture is wrong, the venue is not suitable, or if you have no exercise foundation and are weak, your knees may be damaged.
It is suggested that the running frequency should not be too frequent. It is enough to run once every other day, 4-5 times a week. When running, choose an elastic plastic track or dirt floor to reduce the impact on your knees.
6, the principle of running to lose weight
1, do lacing exercise first.
Anxious to lose weight, so put on running shoes and run directly? This is not the best way to lose weight by running. You know, the energy in your body is divided into fast energy and reserve energy. Only when the energy consumed quickly is almost the same will the energy "fat" stored in your body start to burn. In other words, if your physical fitness is not very good, it may even be that you are tired from running and the fat has not started to burn. Therefore, if you want to lose weight effectively by running, you should do some stretching exercise or relaxation exercise before running. On the one hand, you can warm up and prevent injuries. On the other hand, you can consume some glycogen first and then run, so that the burning efficiency of fat can be greatly improved.
2. Drink juice after running
Experts suggest drinking some fruit juice instead of boiled water or sports drinks after running to lose weight, which can not only supplement the lost water, but also supplement a variety of vitamins and minerals. More importantly, it can also relieve discomfort symptoms such as muscle soreness after exercise. This is because fruit juice contains natural anti-inflammatory ingredients. In addition, drinking lemonade immediately after running is also the secret to prevent fatty acids from accumulating in the body. So start drinking juice.
Step 3 choose running shoes carefully
Don't just put on a pair of sneakers to run. Not to mention the slimming effect, it may even damage women's fragile toes and soles, and the spine will be affected by improper vibration. I suggest you choose shock-absorbing running shoes designed according to human mechanics, which can completely fit your foot shape. It can absorb the vibration caused by running and provide decompression protection for your feet, calves and even your brain. It is worth noting that because women's pelvis is wider than men's, their feet are more adaptable when running and landing.