However, there are many misunderstandings in running to reduce fat. It is fat, not muscle, that reduces fat. Only by following this method can we effectively run to reduce fat.
How fast should I run? How long should I run? In fact, the most effective way to lose fat is heart rate. The faster you run (the higher your heart rate) and the longer you run, the more calories you burn. The only two variables that determine how many calories are consumed are heart rate and time.
But the speed is too fast, the endurance is greatly reduced, the speed is too slow, and the heart rate can't reach the height of burning fat, so keeping a proper heart rate is the king of burning fat. After many calculations and verification, in order to achieve the best fat-reducing effect, the average heart rate during exercise should reach at least 70% of the maximum heart rate of the individual, and it is best to reach 75%-80% (the so-called highest aerobic exercise area). After running for 30 minutes, the time after that is the fat burning time, and the duration is directly proportional to the fat burned.
In addition, please pay attention to the following points when running to reduce fat:
1. Try to keep yourself undisturbed during running, even if you are jogging in place, don't stop.
2. It is recommended to run in the morning, because the glycogen in the body is the lowest in the morning, or the fat loss efficiency is higher after a lot of anaerobic exercise.
Please warm up fully before running, especially the calves, especially the ankles, to reduce soreness, prevent muscle damage, and fully stretch after running.
4, step by step, fat loss is not a day or two, but the effect achieved by a long-term exercise. If you exercise too much every day, but your diet can't guarantee the nutrition you need normally, your metabolism will drop sharply, and your body instinct will try to reduce energy consumption as much as possible. It is suggested to make a reasonable training plan, from easy to difficult, step by step, and not to greatly increase the training intensity and frequency.