Regular continuous running can effectively help you lose weight, but you should also pay attention to the methods of running to lose weight. Running can speed up blood circulation and improve the oxygen uptake of muscles, but the speed should not be too fast, and the aerobic heart rate should be controlled at 60%-80%; Avoid ineffective exercise, fat will stop decomposing in anaerobic state. The correct way to lose weight by running is as follows:
1. Be prepared before running.
Before doing aerobic exercise, fully adjust the potential heat energy of the body to the ready state, which is conducive to the adjustment of internal functions, stimulate sports hormones in the body, promote nerve cells in the learning area of the brain, and improve memory to some extent.
2. Preparation before jogging
Stand with your hands akimbo and move your ankles alternately for about 5- 10 minutes. Warm-up exercises can increase the temperature of muscles and make them soft and not easy to be pulled.
3. Running time and speed are the key to healthy weight loss.
If you want to lose weight, you'd better arrange the running time for 30-60 minutes at a time. Too little time can not achieve the effect of burning fat, too long time will cause muscle fatigue and unhealthy.
If you want to lose weight, you should not run too fast (of course, not too slow), and the most reasonable speed is about 6-7km/ h, which can fully combine fat and oxygen to burn.
There is a simple criterion to judge the running speed, that is, when running, you feel sweaty, and at the same time your body doesn't feel breathless and very uncomfortable. This state is the best.
4. Relax after running and burn fat fully.
After jogging, stretching can fully burn the excess fat in the body, exercise most parts of the body and shape a perfect S-shaped curve.
Correct posture and relaxed attitude are the secrets of beauty. Put your hands above your head, close your hands and stretch your torso.
Proper stretching after running can relieve tachycardia.
5. Relax after running.
After jogging with slight sweat, you should do some relaxation activities, such as walking slowly, bouncing your legs, squatting, turning your waist and expanding your chest. Go indoors after the body temperature and heart rate basically return to normal.
Relaxation action recommendation: raise your hands above your head, close them and stretch your torso.
It's best to put on sweaty clothes after returning to the house, or consciously put on a sweatshirt before running and dry it after running, and wash it at most three times. In addition, it is generally unnecessary to lose weight in this way every day. You can jog three times a week, or you can jog often to achieve your goal. Too much fatigue can easily cause patients to catch a cold.
The best time to lose weight by running
Running is one of the simplest sports. All around your home, as long as there is a similar runway, you can start work immediately. So, when is the best time to lose weight by running?
It is said that plants breathe out a lot of carbon dioxide after a night of metabolism, so the concentration of carbon dioxide in the Woods is relatively high in the morning, and some dust is floating in the air, which is not good for people's health. In addition, people's blood pressure is
It's higher in the morning, which is prone to problems. The ancients paid attention to "smelling chickens and dancing", and fitness was generally chosen in the morning. As for the carbon dioxide in the air in the morning, the serious pollution is not the main reason. In fact, car exhaust during the day and so on.
Pollution is also serious, which will release lead, heavy metals and some chemical wastes, such as benzene. Blood pressure is high in the morning and can be adjusted by drugs. Therefore, when is the best time to exercise is not absolute. Look at people, too
It's different.
If it's to lose weight and increase the memory of motor skills, morning is good. When people wake up in the morning, they have consumed almost all the energy they ate last night, so they don't eat at this time.
Going to exercise will lead to one result-"burning" fat. There is still some glycogen in the liver because there is no energy in the morning. When the concentration of these glycogen is reduced to a certain extent, fat "burning" will become the main thing.
Guide the way of energy supply and then make it possible to lose weight. Therefore, exercise in the morning has special benefits for losing weight and preventing fatty liver.
Do some exercise at 9- 10 in the morning.
This period of time is the most active stage of human performance, and the metabolic rate is the highest in a day. At this time, exercise increases the basal metabolic rate of the day and consumes body fat quickly. This stage is suitable for doing some aerobic exercise, which is very beneficial to stretching the muscles of the body. This time is "the best time to lose weight by running".