Running for fat loss is divided into two cases, one is running on a treadmill and the other is running outdoors, so the specific situation should be treated specifically.
But whichever way you run, you need to warm up first. Warm-up exercise is usually jogging for 5-10 minutes, the body slightly sweat. Then do some activation movements, active knee, ankle, squatting, stretching ligaments, etc., the overall length of control in about 15 minutes, and then enter the formal running.
1 first said treadmill running
The people who just started running fat loss training, you can start with fast walking. Treadmill speed control in their own immediately to run up, but did not run up the state, you can increase the slope a little bit, the height of the grasp in their own control, will not fall can be, the length of time in about 30 minutes.
If there has been a period of training foundation, you can try to run 3 walk 1 way, that is, run 3 minutes, walk 1 minute. It's good to run at a moderate pace, usually between 7-8 speeds for men and 6.5-7.5 for women, with the ability to speed up, depending on the individual.
Walking speed is not too slow, generally controlled between 5-6 speed. This adheres to 10 cycles (1 run 1 walk for 1 cycle).
If it is more advanced you can do continuous running, the speed is appropriately increased, usually around 8, depending on the situation, the duration of 20-30 minutes.
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Outdoor running is generally more of a sustained type of jogging training, you can also refer to the treadmill running exercises described above. When running, ? Alternate feet elevated, so that the knees touch the upper abdomen as much as possible, arms swinging back and forth, the forefoot first on the ground, and then transitioned to the full foot on the ground.
For sustained jogging, keep the duration to about 45 minutes. If the pace is faster, the duration should be limited to 20-30 minutes.
It should be reminded that, no matter which method of running, after running must do stretching exercise, you can choose to press the legs, pounding calves and thighs outside, etc., the time is about 15 minutes, otherwise it will cause muscle fatigue and injury.
Lastly, I would like to say, if you want to better fat loss, in the diet also need to pay attention to, the so-called three points of practice, seven points to eat, only with a reasonable diet, with a certain amount of sports training in order to have a better fat loss effect.
I hope the answer is helpful to you.