Six basic principles for weight loss with eyes running

1. Do stretching exercise first

I am eager to lose weight, so I just start running on running shoes? This is not the best way to lose weight on running. You should know that the energy in your body is divided into two types: fast energy and reserve energy. Only when the fast energy is consumed is almost the same, the "fat" of the reserve energy in your body will start to burn. That is to say, if the physical fitness is not good, it is even possible that you are tired of running and have not started to consume fat. Therefore, if you want to run effectively, you should do some stretching exercises before running. Or relax and exercise, on the one hand, you can warm up and prevent injuries. On the other hand, you can consume part of the carbohydrate first, and then run, so that the burning efficiency of fat can be greatly improved.

2. Drink juice after running

Experts recommend drinking some juice after running to replace boiled water or sports drinks. This can not only replenish the lost water, but also supplement a variety of vitamins and minerals. More importantly, it can also cause discomfort symptoms such as muscle soreness after exercise. This is because the juice contains natural anti-inflammatory ingredients. .In addition, drinking lemonade immediately after running is also a little secret to prevent fatty acids from accumulating the body. So, start drinking juice.

3. Selected running shoes

Don’t just put on pairs of sports shoes and go running. Not only is the weight loss effect discounted, it may even damage the fragile toes and soles of women, and the spine will also be affected by improper shock. It is recommended that you choose shock-absorbing running shoes designed according to human mechanics, which can fully fit your feet. It can absorb the vibration caused by running and make your feet, calves, and even It is worth noting that since a woman's pelvis is wider than a man, the foot is more likely to turn inward when running on the ground. Therefore, you should also pay attention to whether a support strip is used on the inner side of the arch of the running shoes and whether there is a stable plate on the outer heel. Especially when you are heavy, the foot has a greater load capacity, and you need to prepare a pair of good shoes.

4. Don't run every day

Although jogging is beneficial to maintaining health and slimming, experts do not recommend running every day. It is best to run once a day, and the running time is controlled 20 to 60 Minutes are appropriate to avoid excessive running, causing muscle fatigue and joint wear. As for the day when you don’t run, you should do some stretching exercises to stretch your body and increase the flexibility of the whole body. You also need to do enough relaxation activities after running, wipe your body with hot water instead of cold water. After your heart rate returns to normal levels, drink water or eat. This concept is very important and is the key to ensuring smooth metabolism in the whole body, especially to prevent fat and water from accumulating on the limbs.

5. Don’t run quickly

Don’t think that the faster you run, the more fat you burn. The opposite is true. When you run quickly, the body The oxygen supply is insufficient, the body is doing anaerobic exercise, and the fat cannot be fully involved in the combustion, so it cannot be consumed. Aerobic exercise with relatively low exercise intensity can actually promote the burning of fat in your body. So how to judge the current running intensity is aerobic or anaerobic exercise? The easiest way is, if you feel upset when running, it means your body is doing anaerobic exercise; if you breathe evenly and coordinatedly while running, and you can even chat with people around you, and you won’t feel breathing disordered, it means you are doing aerobic exercise that can best promote fat burning.

6. Don’t just run 20 minutes

Theoretically, under the premise of full warm-up, jogging for 20 minutes is almost consumed quickly. When the reserve energy fat begins to be mobilized to prepare for burning, if you stop exercising at this time, you will not be able to fully burn fat. Therefore, if you want to lose weight through running, you have to run for at least 20 minutes. 40 minutes is the running time recommended by experts.