This article will talk to you about running to lose weight and the knowledge points corresponding to the correct method of running to lose weight. I hope it will be helpful to you. Don’t forget to bookmark this site.
Contents of this article
- The correct way to lose weight by jogging
- How long can running every day be effective in losing weight
- How long can running be effective in losing weight
- How long can running be effective in losing weight
- a>
- How to burn fat by running
- How long does it take for running to lose weight
- a>
- The correct way to lose weight by running
1. The correct way to lose weight by jogging
1. Make a plan In order to make your body more accustomed to being in a state that requires exercise, you need to have a plan of running. We should strictly adhere to a running schedule of at least 3 or 4 times a week, rather than waiting for a casual run when there is time or good weather. Running can strengthen your lower limbs and core muscles. As long as you persist, you will find that running becomes easier and easier. At the same time, running can exercise your endurance. Start your running program with shorter distances, and then slowly increase the distance into your weekly workouts as you feel easier. 2. Slow down. There is no need to set yourself a goal of running a thousand meters in 5 minutes from the beginning. Slow down your pace so that your breathing is a little faster than when you\’re walking, rather than gasping for air until your lungs hurt or you\’re out of breath. Don\’t run at variable speeds. Even though this is a great workout for belly fat, a comfortable, consistent pace is easier to maintain than a fast pace. Slowing down can allow you to focus on correct running form, which can alleviate some of the soreness caused by running. You also have time to look at the scenery or chat with your partners, which will make you fall in love with outdoor running. As your body gradually becomes stronger, your pace will naturally increase, and you can also challenge yourself with variable speed running. 3. Find fun. If you hate every minute of running, then maybe you’re doing something wrong. You can bring your dog or your best friend, develop a new route, listen to your favorite music or radio station, buy a new outfit, use an app to record your footsteps, or go for a run by the pool. After running, you can jump right down to cool down. Extended information: One of the misunderstandings about running to lose weight: As long as you exercise more, you can achieve the goal of losing weight. Although exercise can consume calories in the human body, the weight loss effect of exercise alone is not obvious. Research shows that even if you exercise every dayPlay tennis for hours, but as long as you drink one or two more cans of sweet drinks or eat a few more Western-style pastries, your hard-earned weight loss results will be in vain. Therefore, in order to achieve lasting weight loss results, in addition to exercise, you should also make reasonable adjustments to your diet. Misunderstanding 2: You can lose weight by jogging for 30 minutes every day. Although jogging for 30 minutes can achieve the purpose of aerobic exercise, the weight loss effect is very small. Practice has proved that only when the exercise lasts for more than about 40 minutes, the fat in the human body can be reduced. It is mobilized to provide energy together with glycogen. As the exercise time increases, the proportion of fat energy supply can reach 85% of the total consumption. It can be seen that no matter the intensity of exercise for less than about 40 minutes, fat consumption is not obvious. Misunderstanding 3: The greater the intensity of exercise, the more intense the exercise, the better the weight loss effect. Only sustained low-intensity aerobic exercise can consume excess fat. This is because during low-intensity exercise, muscles mainly use oxidized fatty acids to obtain energy, so fat is consumed. quick. As exercise intensity increases, the proportion of fat consumption is only 15%. Therefore, easy, gentle, long-term low-intensity exercise or long-term exercise with a heart rate between 100 and 124 beats/minute is most beneficial to weight loss. Reference: The correct way to start running: running too fast does not burn fat – People\’s Daily Online
2. How long can you keep running every day to get up? The effect of weight loss
Persisting in proper exercise every day can achieve the effect of weight loss. Running is a great way to engage your entire body and burn body fat. Generally speaking, running requires more than half an hour, because within 15 minutes of exercise, only the glycogen and water in the body are consumed, and only after a long period of persistence can it burn fat. So it’s best to stick to it for half an hour to an hour each time. After exercising, pay attention to proper rest and replenish water and energy in time.
3. How long does running take to effectively lose weight
1. According to My five years of running experience shows that as long as you keep running for more than a week and combine it with a low-fat, light diet, you will have obvious weight loss effects.
2. If you keep running, you will be able to lose weight healthily and proportionally to your desired weight in more than a year. The key is to master scientific running methods, and to persist for a long time. If you can ensure these two points, the effect of weight loss will be obvious.
4. How to burn fat by running
1. Regarding this issue , the principle that running can burn fatYes: When we perform high-intensity aerobic exercise, the body consumes a large amount of energy to maintain exercise, and this energy mainly comes from fat and glycogen. During running, the body will first use glycogen to provide energy, but glycogen reserves are limited. When the glycogen reserves are used up, the body will begin to use fat to provide energy. This is why prolonged aerobic exercise can help us burn fat.
2. In addition, running can also increase the body\’s metabolic rate and increase the body\’s energy consumption, thereby further promoting fat burning. Additionally, running increases muscle mass and metabolic rate, making it easier for the body to burn fat.
5. How long does it take for running to lose weight
Running to lose weight is average In this case, it takes about two to three months for the effect to gradually appear. If you want the effect to be more obvious, you must pay attention to your diet. You can eat more vegetables and fruits rich in vitamins, thereby reducing the intake of staple food, and fruits It contains a lot of cellulose, which can better promote the peristalsis of the gastrointestinal tract and speed up the metabolism of wastes out of the body. This will make the effect even better.
6. The correct way to lose weight by running
1. Must Lean forward and use gravity to run. Scientists have verified that you will fall if the temperature exceeds 22.5 degrees. Athlete Bolt\’s forward lean is 21.4, so he can run first in the world. Running will be easier if you lean forward.
2. When running, be sure to land on the balls of your feet to reduce the impact on joints and bones, make full use of calf muscles, and Achilles tendon bones to absorb shock.
3. When running, you must [bend your knees] and do not use your back feet to push on the ground. Make full use of your muscles to reduce the impact.
4. Don’t step. Be sure to increase your stride frequency to reduce the impact of your legs landing. The longer your feet are off the ground, the greater the impact on your knee bones. The bigger.
5. Do enough warm-up exercises. In this way, during the warm-up period, the blood from the internal organs will be transported to the four limbs, providing sufficient energy to the limbs. If you do not do warm-up exercises, your limbs will consume a lot of energy when you start exercising, and then your body will be forced to transport the blood from the viscera to the limbs. The visceral blood will be greatly reduced, which will cause difficulty in breathing., out of breath, dizzy. If there is disease in the internal organs, it can also cause kidney failure.
Students who find it helpful must click \”Like\”
Remember to \”follow\” me Yo~ I will share my weight loss experience from time to time, and also popularize some knowledge about weight loss and health~
Check in and update every day, let us explore together, the real secret behind obesity~
This ends here. If your problem is solved, we will be very happy.
