Can you lose weight by running at home?

Running can be said to be a simple and common exercise, but although running is simple and common, its training effect is also good. Running is divided into outdoor running and on-site running. I believe many people don’t know whether running at home can lose weight. So, can running at home lose weight? What is the saying? Let’s learn about running at home together.

　　Can running at home lose weight?

　　Can running at home lose weight?

　　　Can running at home lose weight, but only if the exercise time lasts for more than 40 minutes, the fat in the human body will be mobilized to provide energy with the sugar element. If the time continues to be extended, Then the amount of fat energy supply can reach 85% of the total. Therefore, if exercise is less than 40 minutes, no matter the intensity, fat consumption will not be too obvious. Only by consuming fat can you achieve the effect of losing weight.

How to run at home

　　1. The first stage of running: warm-up stage (5 minutes)

　　At the beginning, the eyes are watching TV or listening to music, letting your arms swing naturally on both sides of the body, and the feet walk slowly on the spot. Walking in this way is about 1 minute first, so that the body moves first. Remember, during the entire running process, you must insist on breathing with your nose instead of your mouth. Only in this way can the trachea be effectively protected.

　　Then slowly speed up the frequency of the swing arm, and at the same time the frequency under the feet also increases, becoming a kind of quick walk. At this time, both hands swing from swinging on both sides of the ribs to swinging their hands in front of the chest. Do not clench your fists, relax, and then the palms of your hands are swinging downwards, and the direction of the swing is also perpendicular to the body. The warm-up stage can be completed in about 4 minutes. At this time, the body has basically reached the state of running, and you can start running.

2. The second stage of running: jogging stage (5 minutes)

　　At this time, the movements of both hands can easily turn back to the body. On both sides, then swing rhythmically. At this time, you must relax. Your hands can swing comfortably with the frequency of your footwork. Never compete with your body, coordinate. You should turn the excitement point to the TV in front of you. Don’t always think about running, and turn running into an auxiliary exercise for watching TV. In this way, you will find that you are not too tired.

3. The third stage of running: constant speed endurance running stage (60 minutes)

　　In the 60-minute running process, the most important thing is to divert the excitement point of mind when running, don’t always think about running, and transfer the excitement point to what we see Go to the TV program or the music you listen to. Go carefully to experience the plot in the TV or feel the beautiful melody of the music. Then let running become an auxiliary, a mechanical movement without passing through the brain. In this way, we will find that running continuously for 60 minutes is not an impossible task.

How long can you run in place to lose weight?

　　Only when running in place lasts for more than 40 minutes, the fat in the human body will be mobilized to supply energy with the sugar element. If the time continues to extend, the amount of fat energy can reach 85% of the total. Therefore, if exercise is less than 40 minutes, no matter how strong it is. The size and fat consumption will not be too obvious. Only by consuming fat can you achieve weight loss effect.

　　If you exercise vigorously, it usually takes more than half an hour to consume fat, and you will have the effect of losing weight. If you just run for a while, it will only be like exercising your muscles and bones, promoting metabolism, and making your appetite better and your appetite will increase. Not only will you not lose weight, but you will gain weight.

　　It is recommended that you try running in the morning. You can drink some warm water and drink some black coffee before this, which must be without sugar. Morning exercise is an empty stomach, because there is no new fatty acid in your body at this time Fat cells are more likely to consume fat, as long as you exercise properly, it will not affect your health.

The precautions for running on the spot to lose weight

　　1. You can’t run without wearing shoes. A pair of suitable running shoes has a great impact on the effect of running weight loss, and it is best to have a foot pad. It is best not to barefoot when running barefootly. Running barefoot will cause the calves to bear greater force and will also cause great damage to the feet. And the bigger the weight, the greater the damage.

　　2. It is best not to eat anything after running at night. If you are really hungry, you can eat some fruit.

3. Running must be effectively combined with controlling your diet. .Don’t just diet and not run, and don’t just run and not diet. In that way, the weight will not lose, but will rebound.

　　4. Run for up to 1 hour a day. Friends who do not weigh more than 200 pounds do not need to run for 1 hour. At the beginning, they cannot run for 1 hour. Do not blindly persist, but proceed step by step.

5. If you feel unwell, stop running immediately. On the second day of running, you will feel sore all over and reduce the intensity of your running that night.

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