A must-see for fat people to run and lose weight - follow these ten points and you will lose weight!

Exercise for weight loss is a "firm need" for the public. However, for those who are running hard on the road, have you really lost weight through running? Not being able to last may be the biggest pain point for fat young people running, but have you ever thought about why they cannot last?

　　1. Running at the beginning will most likely fail

　　For fat people who are determined to lose weight, the initial exercise should be low-impact exercises such as cycling, walking, and swimming, which is a safe and good start. Running at the beginning is not recommended! Why ?Obacteria are usually more likely to have lower back and lower limb joint problems than normal people, which is more common in middle-aged obese people. Once they start running, muscle and joint pain will often aggravate due to the high impact force brought by running.

　　2. Setting the goal too high is the beginning of failure to lose weight in running

　　Many fat people set great ambitions to run and lose weight, setting the goal to pass through weeks to months, how many kilograms of meat to lose, and completing 5 kilometers to marathons and other goals. But in fact, such goals are not realistic. In fact, we don’t know how to start running? We don’t know how to prepare for a competition. If you run blindly at the beginning, you can easily cause muscle or joint damage, and you are forced to give up running.

　　So the goals recommended to set should not be too specific, but should focus on three aspects, namely, the process of weight starting to show a downward trend, avoiding injuries and enjoying running. Similar to completing a certain distance or running at a certain pace, such a goal should be the second place.

　　3. How to open a fat paper Start running

　　For fat novice who are used to sitting for a long time, the biggest problem facing starting your running is to drag your heavy body and put a lot of load on your joints, which will greatly increase the risk of joint injury. Generally speaking, the best way is to start with walking and slowly transition to alternate walking and running, which is both safe and conducive to long-lasting. There is no need to envy the slim men and women who whizz by you. For you, the current walking is to run better in the future.

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4. In the initial stage, small strides are a good method

　　Study shows that no matter at any speed, the oxygen consumption and calorie consumption of fat paper walking or running are greater than those of normal weight, because they need to put in more muscle efforts. Moving the body is of course a good thing for consuming fat. But the faster the speed, the greater the impact of the injury, the more likely it is to get injured. How can it not only help consume calories and reduce joint pressure? Appropriately reducing strides is a good way, that is, small steps and brisk walking. Research shows that shortening the stride length by 15% can increase energy consumption by 4.6%, and it is also conducive to reducing the impact of joints.

　　5. Slow and slow slope walking does not hurt the knees, which is a good way to lose weight

　　If you cannot adapt to brisk walking or have some joint pain, run Walking uphill or climbing on the plane is also a good choice. Is this telling many people that you should not climb mountains. Climbing is a big knee? Climbing a knee means climbing steps or at a relatively fast speed. Not any climbing must mean increasing joint load.

　　Walking slowly on a gentle slope, it is recommended not to exceed 6 degrees. These data suggest that walking on a gentle slope at a relatively slow speed will not hurt your knees, and it is also conducive to weight loss. Don’t believe in the one-sided statement that climbing a mountain is damaged, but remember not to climb too fast!

　　　6. How to achieve the goal from walking to running

　　For young fat people, there is no joint pain. After walking for a period of time, if you want to increase the intensity of exercise, you can try the transition from walking to running. Running here is not running in English, but another word jogging, which means running lightly and slowly. When walking to running, the speed selection is very critical. This speed is the speed that you feel very comfortable and can persist. Remember!

(Note: Follow the Fitness Bar WeChat public platform, subscribe to search for "Fitness Bar Network" or "Click to scan and follow")

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7. How to run for a long time

　　The fat paper that has transitioned from walking to running, how to make running lasting and healthy? As mentioned above, running is a double-edged sword. Compared to walking itself, running can indeed increase energy consumption, which is greatly beneficial to the consumption of fat. For example, if you complete 1.6 kilometers of walking and running, the energy consumption of fat paper is 85 yuan respectively. Cards and 117 calories, while people with normal weight consume 67 calories and 94 calories respectively. However, running also increases joint load. Research shows that obesity increases the impact load on the ground by 33%.

　　8. Intermittent running can consume fat more effectively

　　First I explain to you what is intermittent running. Most of the time I usually do continuous running, but in fact, due to the heavy weight burden, continuous running is a good way for fat papers. Intermittent running is different from continuous running. Running for a while is interval running. The advantage of intermittent running is that because you can rest, you can run faster during the running, which helps increase oxygen intake. Level, burn fat. Studies show that intermittent running is better than continuous running in terms of weight control, fat consumption, etc.

　　9. Fat paper running If joint pain really occurs

　The success of a running plan is that there is no pain or enjoyment, and pain will destroy all this. If pain occurs during running, you should stop and receive treatment without hesitation. After running, if joint pain is manifested, you should not be still painful after 24 hours, otherwise this is the manifestation of the musculoskeletal system not ready for running. If gait changes occur due to pain, such running will undoubtedly be necessary. You must stop, otherwise you will definitely "death".

　　10. Summary: Running for weight loss is the core "necessary need" of the public. Fat paper running should focus on three points: lose weight, avoid injury and enjoy it, rather than treating it as purgatory. Running incorrectly is the beginning of weight loss failure. You should start with non-impact walking. Alternating walking and running is also a good choice. At the same time, it is not recommended to run every day, but run the next day. If you have a healthy, lasting and gradual mentality about running weight loss, your weight loss path has reached half of the success.

(Note: Follow the Fitness Bar WeChat public platform, subscribe to the account to search for "Fitness Bar Network" Or "Click to scan and follow")

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