It’s not recommended to run as soon as you come
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The muscle strength around the joint is stronger, which can make the muscle bear the impact force, so as to effectively reduce the joint load
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If it is to consume more fat, weight loss runners can lengthen the running time, but it is absolutely ridiculous to say that running within 40 minutes is useless for weight loss
Similarly, running three times a week is the running frequency of healthy people, and people who lose weight need to increase the exercise frequency to five times a week
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When the slope reached 6 degrees, the muscle force began to increase significantly, and led to discomfort in the lower leg and tibia
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How can you make running last and healthy? In order to reduce the joint burden caused by long-term running, at least two aspects should be solved
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20 minutes is enough for a healthy run, but the amount of weight loss run needs to be doubled on this basis
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If you want to last, you can’t lose the strength of fat Xiaobai, who has already crossed from walking to running
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Intermittent running is different from continuous running
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So to walk slowly on a gentle slope, it is recommended that the slope should not exceed 6 degrees
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After a period of walking adaptation, if you want to increase the intensity of exercise, you can try the transition from walking to running
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Fat Xiaobai should start from walking, or alternatively, walk and run three times a week for 30-60 minutes each time
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Once started running, often because of the high impact of running and aggravate muscle and joint pain
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5 from walking to running, gradually enhance the young fat Xiaobai who has no joint pain
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The goal is too high, the beginning of failure, many novices aspire to run to lose weight, set the goal for weeks to months, how much meat to lose, to complete the goal of 5km, marathon and so on
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It’s one of the most popular lies in the field of sports and fitness to lose weight scientifically and break the myth that only after running for 40 minutes can you start to consume fat
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To sum up, fat Xiaobai’s running should focus on three points: reducing weight, avoiding injury and enjoying it
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For fat Xiaobai who is determined to lose weight, the first exercise should be low impact exercise such as cycling, walking and swimming, which is a safe and good start
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It also makes sense to prevent injury
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Novice in the case of not knowing how to start running, blind running, it is easy to muscle or joint injury, which is forced to give up running
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Therefore, in order to lose weight, you should run for at least 40 minutes
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Research shows that intermittent running is better than continuous running in weight control and fat consumption
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Studies have shown that when the fast walking speed is 6.3 km / h and the slope is 0, the impact force on the ground is the largest
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Pang Xiaobai strengthens his strength before running to increase the ability of his joints to bear load and avoid injury
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Considering the risk of fatigue and injury, one hour is the upper limit for most people who lose weight
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The results show that reducing the step length by 15% can increase the energy consumption by 4.6% and reduce the impact force on the joint
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At the same time, it is not recommended to run every day, but every other day-
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In addition, it is recommended to run every other day so that muscles and tissues have more time to repair and rest
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In fact, because of the heavy weight burden, continuous running is not a good method for fat Xiaobai
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However, novice runners are faced with two major problems – “unsustainable” and “ineffective”
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Second, in order to prevent injury, when fat Xiaobai can run for a long time, don’t rush to increase the amount of running or speed
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The reason is that what you start to consume is sugar
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Research shows that no matter at any speed, the oxygen and heat consumption of fat Xiaobai walking or running are greater than those of normal weight people, because they need to mobilize more muscles to move the body, which is a good thing for fat consumption
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If fat Xiaobai can’t adapt to fast walking or has some joint pain, treadmill uphill walking or gentle hill climbing is also a good choice
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Why can’t it last? Why run but no effect? Today, let Xiaobian use 9 key points to break through yourself, run longer and burn fat faster! Obese people are more likely to have lower back and lower limb joint problems than normal weight people
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First, strengthen our strength
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After consuming sugar for 40 minutes, you naturally start to consume fat
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Of course, in order to prevent strain, once fat Xiaobai starts running, he should take a day off every time he runs, that is, running the next day is the most suitable
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The advantage of intermittent running is that it can rest and run faster in the process of running, which helps to improve the level of oxygen uptake and burn fat
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The longer the time, the better
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For most people who need to lose weight, running is one of the most efficient exercises to reduce fat
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Walking on a gentle slope at a slower speed can reduce the joint load
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Starting from the low intensity of walking, it is not only easy to accept, but also can gradually improve physical fitness, laying the foundation for running
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From the point of view of consuming enough fat, 40 minutes to 1 hour per time, 5 times per week is necessary for people to lose weight
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But in fact, such a goal is not realistic
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Because the faster the speed, the more conducive to the consumption of fat, but the faster the speed, the greater the load on the joint, the more vulnerable to injury
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840 minutes per time, 4 times per week
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Therefore, it is a good way to reduce the stride appropriately, that is, to take a quick walk
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Of course, if they can keep running every day, the weight loss effect will be better
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For chubby Xiaobai, the initial goal should be to prevent sports injury and establish a more active lifestyle, which will lay the foundation for long-term weight control
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Research shows that 30-60 minutes of brisk and slow running three times a week for six months can reduce weight by 9%
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