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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At the same time, it is not recommended to run every day, but every other day
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From the perspective of consuming enough fat, it is necessary for people to lose weight by running for 40 minutes to 1 hour each time and 5 times a week
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Of course, if they can keep running every day, the weight loss effect will be better
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The research shows that shortening 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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However, novice runners face two major problems – “unsustainable” and “ineffective”
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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 and lay the foundation for running
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The advantage of interval running is that you can rest and run faster in the process of running, which helps to improve oxygen uptake and burn fat
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Interval running is different from continuous running
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Running is not recommended
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In addition, it is recommended to run every other day to allow more repair and rest time for muscles and tissues
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But in fact, such a goal is not realistic
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Of course, in order to prevent strain, once fat Xiaobai starts running, he should rest for one day every time, that is, running the next day is the most appropriate
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For fat Xiaobai, the initial goal should be to prevent injuries caused by exercise and establish a more active lifestyle, which will lay the foundation for long-term weight control
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After a period of walking adaptation, if you want to increase the exercise intensity, you can try the conversion from walking to running
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Once you start running, you often aggravate muscle and joint pain because of the high impact of running
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It is enough for a healthy run to run for 20 minutes, but the weight loss run needs to be doubled on this basis
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Why can’t it last? Why did you run without 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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They set the goal as how many kilograms of meat to lose in a few weeks to months, and to complete the goals of 5km, marathon and so on
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Second, in order to prevent injury, when fat Xiaobai can run for a long time, don’t rashly increase the amount of running or increase the pace
Research shows that at any speed, fat Xiaobai’s oxygen consumption and calorie consumption when walking or running are greater than those of normal weight, because they need to mobilize more muscle efforts to move their body, which is of course a good thing for fat consumption
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Fat Xiaobai should start from walking, or alternatively walk and run alternately, running briskly and slowly for 30 ~ 60 minutes three times a week
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Research shows that interval running is better than continuous running in controlling weight and consuming fat
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After 40 minutes of sugar consumption, fat will naturally be consumed
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Similarly, running three times a week is the running frequency of healthy people
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Therefore, in order to lose weight, you should run for at least 40 minutes
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Many novices are ambitious to lose weight by running
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People who lose weight need to increase the exercise frequency to five times a week
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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 and the easier it is to be injured
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For fat Xiaobai who is determined to lose weight, the first movement should be low impact sports such as cycling, walking and swimming, which is a safe and good start
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First, strengthen strength
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Fat Xiaobai, who has gone from crossing to running, how to make running lasting and healthy? In order to reduce the joint burden caused by long-term running, it should be solved from at least two aspects
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Studies have shown that when the fast walking speed is 6.3 km / h and the slope is 0, the ground impact force on the human body is the largest
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When the slope reaches 6 degrees, the muscle force begins to increase significantly, resulting in discomfort in the lower leg and tibia
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Fat Xiaobai usually does continuous running, but in fact, due to the heavy weight burden, continuous running is not a good method for fat Xiaobai
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It is one of the most popular lies in the field of sports and fitness that fat is consumed only after 40 minutes of running
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Walking on a gentle slope at a slower speed can reduce the joint load
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The reason is that sugar is consumed at the beginning of running
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Research shows that running briskly and slowly for 30 ~ 60 minutes three times a week for 6 months can reduce body weight by 9%
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Fat Xiaobai’s running should focus on three points: losing weight, avoiding injury and enjoying it
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Fat Xiaobai should strengthen his strength before running, increase the load bearing capacity of his joints and avoid injury
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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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The longer the time, the better
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This is also very meaningful for the prevention of injury
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Therefore, to walk slowly on a gentle slope, it is recommended that the slope should not exceed 6 degrees
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For most people who need to lose weight, running is one of the most efficient sports to lose fat
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When novices don’t know how to start running, they run blindly, which is easy to cause muscle or joint damage, so they are forced to give up running
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However, considering the risk of fatigue and injury, one hour is the upper limit for the vast majority of people who lose weight
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Source: People’s Posts and Telecommunications Publishing House published the method of running without injury –
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If it is to consume more fat, weight loss runners can lengthen their running time, but it is absolutely nonsense to say that running within 40 minutes is useless for weight loss
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Therefore, appropriately reducing the stride is a good method, that is, small steps and fast walking
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