More and more people are exercising when they go for a walk after eating in the evening, and most people are exercising to lose weight. A friend around me has also taken diet pills before, and dieting will hurt his stomach. As a result, he no longer dares to lose weight in these unhealthy ways, so now he has switched to running to lose weight.

When I first started exercising, I might run for about an hour a day, but my physical strength improved after exercising, so I extended the exercise time and exercised for a period of time before I realized that the length of exercise time has little effect on weight changes. Then during the run to lose weight, he wondered if the longer the run, the better the running weight loss?

The longer the running time to lose weight, the better the effect?

I think everyone should have this idea in their hearts, that the longer you exercise, the faster you burn and break down body fat, helping you achieve better weight loss results. In fact, to lose weight through exercise, you need to follow the principle of moderation. In other words, it is not that the longer the running time, the better the running weight loss effect.

The burning and breakdown of body fat is independent of time and therefore depends primarily on exercise intensity. So in the case of running to lose weight, the effect depends on the speed of running. When running to lose weight, the body burns fat when jogging and sugar when running fast. So even if your running time reaches the standard, if you don't control your running speed, you will still not have a good weight loss effect.

Why should running to lose weight in moderation?

Many people run until they are exhausted when they run to lose weight, but in fact, excessive exercise for a long time is not good for your health. Lactic acid is produced in the body during running, so if you exercise for too long, lactic acid is easy to accumulate, causing muscle soreness, muscle soreness, and fatigue. In addition, excessive exercise tends to overload our heart and body, which is not good for heart health, so exercise must be moderate!

How can running to lose weight more effectively?

If you want to lose weight by running, you need to know how to run. Losing weight is the most effective way! We all know that the real purpose of losing weight is to lose body fat, and running helps burn body fat. In fact, after 10 minutes of exercise, your body fat will start to burn. Blood flow to adipose tissue typically peaks after 30 minutes of exercise. In other words, after about 10 to 30 minutes, your body fat will be completely burned.

Therefore, try to run for 40 minutes to 1 hour when running to lose weight. If the time for running to lose weight is controlled within this range, the weight loss effect will be maximized. When running to lose weight, the running speed needs to be alternated between fast and slow, and the heart rate should be controlled at 130-175 beats/min. This helps burn and break down body fat for better weight loss.

How to break through the bottleneck period of running to lose weight?

Speed ​​is more important than distance. If you keep jogging for 3 kilometers every day, your body will gradually adapt to this distance over a period of time, so that you will not feel fatigued, so you will not burn much fat. This is the bottleneck period.

In order to break through this bottleneck period, it is necessary to increase the stimulation to the body, so that the body has a certain freshness, such as the combination of high-speed running and jogging. Or, through some exercise to improve the ability of all aspects of the body, it is easy to break through the bottleneck period, the effect of weight loss becomes more obvious, and a healthy diet is also the key to weight loss.

Finally, you need to warm up before exercise, try to keep the cardiovascular and respiratory systems in good condition, relax and stretch after exercise to avoid muscle fatigue, rather than rest immediately after exercise.