1. Control the running speed. For most people, the ideal weight loss speed is 6-8 km/h, although running fast can quickly consume the body's calories, but it will bring a burden to the calf, accelerate the growth of calf muscles, and easily make the calf thicker. In fact, when we are running, the time to really start burning fat is after half an hour of continuous exercise, so jogging for more than 30 minutes is the most effective way to lose weight.
Heart rate is a data that you must always pay attention to when running. This data can directly reflect your exercise intensity and expected effect. There is a formula for calculating the optimal heart rate range of aerobic exercise: (220- age) ×60%/80%. Running in this range is most beneficial to fat burning and cardiovascular system strengthening.
2. Control the running time. The running amount follows the principle of gradual progress, especially in the initial stage. You can't run for too long at once. You can run for 20 minutes three times a week, and then gradually increase it to 30 minutes, 40 minutes and 50 minutes after getting used to it, and finally control it at about 60 minutes each time. You don't have to run every day Just run for a day and rest for a day.
According to a long-term survey conducted by the Department of Cardiology, Hartford Hospital, Connecticut, reported by The Wall Street Journal, "If your weekly running amount adds up to more than 30 miles (about 48.2 kilometers, that is, up to 7 kilometers a day), the health benefits of running will disappear." In other words, running more does more harm than good.