Top 10 key elements to pay attention to when losing weight during running

Tie your shoelaces, walk out the door, and then exercise. The others are just a piece of cake!

Many students choose to run and lose weight. Because running is the easiest and most effective fitness and shaping method. But it seems not so ideal. There are many reasons that will affect you: running posture, running skills, running time, running content, running plan, etc. Today I will take you to see some details that need to be paid attention to when running, otherwise the effect will not be obvious. Dedicated to confusing and looking forward to it

　　1. The best time to run and lose weight

　　It is best to run at a time that suits you. Like early Students who run in the morning can go to class or work before going to work. Those who prefer running at night can personally prefer the evening after returning home, so they can enjoy the running time. The more important question than choosing when to run is: do not run on an empty stomach or when they are full (eating a full meal). If you are on an empty stomach, you will not be able to exercise. If you are on an empty stomach, you will be detrimental to your health due to the concentration of blood digestive ducts. The best time is 2 to 3 hours after a meal. When running in an empty stomach in the morning, it is best to drink some sports drinks that help digestion and replenish your strength or eat a banana about 30 minutes in advance.

2. How long is the most suitable to run

　　As long as you can adapt to your physical condition and physical strength, there is no problem with running for how long. However, it is a bit wasteful if you have finally changed your clothes and prepare for it. If you only run for 5 minutes, it will be a bit wasteful. If you have a lower goal, you can set it to 20 minutes first. The 20 minutes level will basically not make people feel difficult to persist, and this time can also change the body's metabolism, and breathe smoothly and naturally relax. If you want to run for a while, it should be gradually extended to 30 to 40 minutes. It is best to have more than 30 minutes.

3. Is it okay to walk when I feel the hard work?

Of course, there is no problem with walking, but repeating "running-walking-run" will bring unnecessary fatigue. Just like the principle that a car needs more power when accelerating from 0, the acceleration process of "walking-running" at the beginning of running requires a greater force in the instant. Therefore, returning to the origin of fatigue will cause the accumulation of metabolic substances and are more likely to feel fatigue. Running at a relatively stable speed can reduce the burden and last longer.

4. What speed is most suitable for running

　　It is not about running with someone, so there is no need to run so fast. When you start running too fast, it is easy to lose strength on the way and give up halfway. The correct speed is to run at a rhythm that can be almost smooth to breathe, and have the energy to smile and talk to the person you meet. This is exactly what we often call "smile rhythm". Even when running with someone, don't force yourself to adapt to the speed of the other person, and should run according to your own rhythm. Of course, you can choose your own running route, the environment is elegant, the air is fresh, the air is quiet, and the route is best, and you can change routes frequently. This can keep you in a different mood of pleasure, but you should pay attention to changes in the surrounding environment such as temperature, humidity, wind direction and other changes and adjust your speed appropriately.

5. Pay attention to warm-up

　　　The reason why you do warm-up before exercise is no longer popular, especially before running, stretching the legs is particularly important. Only when the preheating is sufficient and the stretching is in place can the calf be engaged in the "weight loss battle" in the best condition.

　　6. Heel landing

　　The most important technique for weight loss during running. Many mms runs with the forefoot, which makes it easy to run without any effort, but it is not suitable for thick calves. The correct way to avoid thick calves is to use the heels to the ground, and then jog with the whole foot. It can be compared to race walking. Think about which race walking athlete has too developed calf muscles.

7. Aerobic exercise fat burning

The time for real fat burning is to start after 30 minutes of continuous exercise, so running requires more than half an hour. It should be noted that you should not mistakenly think that the more intense the exercise, the better the weight loss effect. Fierce sprinting is not feasible, jogging at a constant speed, and running at a medium speed are the best. Remember that you will only train your muscles and thick legs. It is wrong to just focus on the calories consumed in each exercise. Generally, it is very appropriate to control jogging at 6-8km/hr. Once the intensity increases and accelerates, the calories consumed will indeed increase, but it will cause an excessive burden on the calf and knees, and the muscles will grow faster.

8. Stretching the calf after exercise is a crucial point in shaping the calf. Here I will give you a trick. Lazy mms can completely give up the traditional leg pressing. The more convenient way is to stand at an arm wide from the wall, then support the wall with your hands, and your body is at a 30-degree angle with the wall. Persist for 5 minutes and feel that the muscles of the calf are stretched infinitely, which can be adjusted according to the flexibility of your body.

　9 .Soak your legs in hot water

　　Don’t just think that the calf stretching exercise is over. The leg beauty plan is still one step away. That is, after running, insist on soaking your calves in hot water. You can buy a wooden bucket, soak your legs, listen to music and read books, and fully promote blood circulation in the calves. After soaking, you should massage the calves with lotion. The requirements for choosing cream are not high. Apply it on the calves from the bottom to massage, and then massage it in circles until it is completely absorbed. After applying, gently pat the calves to completely relax the muscles.

10. Time control

The running time should not be too short or too long. Aerobic exercise should last for 30 minutes, so the time should not be shorter than 30 minutes, otherwise the effect of slimming will not be achieved. However, too long time will cause muscle strain or even joint wear, leaving health problems to the body.