Regular and continuous running can help you lose weight effectively, but running to lose weight also needs to pay attention to the method. Running can accelerate blood circulation and increase the oxygen uptake of muscles, but the speed should not be too fast, and the aerobic heart rate should be controlled at 60%-80%; avoid exercise ineffective, and fat will stop decomposing under anaerobic conditions.

The correct way to lose weight by running is as follows:

The correct way to lose weight by running Method 1: Be prepared before running

Before doing aerobic exercise, the potential heat energy of the body is fully adjusted to a ready state, which is conducive to regulating body functions, stimulating the body's motor hormones, and promoting nerve cells in the learning area of ​​the brain. It can improve memory to some extent.

The correct way to lose weight by running Method 2: Preparation before jogging

Stand with your hands on your hips and alternate your ankles for about 5-10 minutes. Warm-up exercises can increase the temperature of the muscles, making them soft and less prone to strain.

The right way to lose weight by running Method 3: Both running time and speed are the keys to healthy weight loss

If you want to lose weight, the best time for each run is 30-60 minutes. Too little time will not achieve the effect of burning fat, and too long will cause muscle fatigue and is not good for health.

If you're trying to lose weight, you shouldn't run too fast (and certainly not too slow). The speed of about 6-7 km/h is the most reasonable, so that fat can be fully combined with oxygen and burned.

There is a simple standard for running speed, that is, when you run, you feel sweaty, and at the same time, your body is not out of breath, which is very uncomfortable. This state is the best.

The correct way to lose weight by running Method 4: After running, you should relax and fully burn fat for beautiful shaping

After jogging, stretching can completely burn the excess body fat so that most parts of the body can be exercised to shape your perfect S-curve.

Correct posture and relaxation of the mind is a beautiful technique. Put your hands over your head and fold them together in a stretched position to stretch your torso. After a run, moderate stretches can moderate an overly fast heart rate.

The correct way to lose weight by running Method 5: Relax after running

After the sweaty jog, you need to do some relaxation activities, such as jogging, bouncing your legs, squatting, turning your waist, and expanding your chest. Return indoors after body temperature and heart rate have largely returned to normal.

Recommended relaxation actions: Put your hands above your head, close them in a stretched position, and stretch your trunk.

When you return indoors, it is best to change into sweaty clothes, otherwise you consciously put on a sweatshirt before running, dry it after running, and wash it up to 3 times. In addition, using this method to lose weight generally does not need to be carried out every day, just jogging three times a week, or maintaining regular jogging can achieve the goal, too tired will easily cause colds and other diseases.

The best time to run to lose weight

Running is one of the easiest movements to do. You can do it around your home, and as soon as you have a similar runway, you can start right away. So, when is the best time to run to lose weight?

There is a saying that plants exhale a lot of carbon dioxide after a night of metabolism, so the concentration of carbon dioxide in the morning is relatively high, and some dust floats in the air, which is not good for people's air. In addition, people's blood pressure is relatively high in the morning, which is prone to problems. As for the morning, there is more carbon dioxide in the air and heavy pollution, that's not the main reason. In fact, the pollution of automobile exhaust during the day is also very serious, and it can also release lead, heavy metals and some chemical wastes, such as benzene. High blood pressure in the morning can be regulated by drugs, so the best time to exercise is not absolute and depends on individual circumstances.

If you want to lose weight, in order to improve the memory of motor skills, morning is very good. When a person wakes up in the morning, he has already consumed almost the energy he ate last night. At this time, not eating and exercising will lead to a result - "burning" fat. Since morning energy is gone, there is still some glycogen in the liver. When the concentration of these glycogen is reduced to a certain level, fat "burning" will become the leading energy supply method, which makes weight loss possible. Therefore, morning exercise has special benefits for weight loss and prevention and treatment of fatty liver.

Do some exercise at 9-10 am

This time period is the most active stage of various performances of the human body, and the metabolic rate is the highest during the day. Exercise during this time period improves the basal metabolic rate of the day and consumes body fat quickly. This stage is suitable for doing some aerobic exercise, which is very good for stretching the muscles of the body. This time is "the best time for running to lose weight".