To achieve daily health care, you should walk fast or jog for 30 minutes five days a week, or run for 20 minutes three days a week.
Running doesn’t need too much up and down movement.
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So, is jogging more effective in reducing fat? It depends on how slow you run.
Shorten the stride according to statistics, at least 8 of the 10 amateur runners have excessive strides.
This will not only aggravate the vibration of running on both feet, but also reduce the speed.
Speed training will also increase your calorie consumption, and you can eliminate more fat.
A standard mode: landing, stepping steadily, and then stepping backward.
Efficient strides not only make people more comfortable to run, but also reduce the risk of injury.
To reduce fat by running, run for 30 minutes at least five times a week (normal running, non easy running or fast walking).
However, in fact, when the exercise intensity is low, the higher the proportion of fat energy supply is.
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So if you are overweight, how can you lose weight quickly? “Losing weight” is never a matter of seasons, but it is a matter of methods! How long can I lose weight by running? How to run to burn fat most effectively Next, I’ll talk to you briefly about how to efficiently lose weight by running and achieve “thinner and thinner by running.” ~ (01 find a more reasonable stride) high level runners run more effectively than ordinary runners.
Reduce jumping.
Within plus or minus 10% of the standard weight is the standard weight, within plus or minus 20% of the standard weight is overweight or underweight, and more than plus or minus 20% of the standard weight is obesity or underweight.
For example, gofan’s quick drying vest will have better ventilation, fast heat dissipation in the armpits, and can promote the reduction of core temperature, so that the heart rate will not rise quickly, running will be more comfortable, and fat reduction efficiency will be higher! Cloud sense fast drying fabric is more skin friendly and breathable than other ordinary fabrics.
(05 how to wear it when running?) Although it’s past the beginning of autumn, the weather in Guangdong is still hot, so you may as well wear a vest when running.
They consume less energy no matter what speed they run.
At this time, I have a certain intensity, but I will not feel chest tightness and asthma.
Click on the blue words above, and remember to pay attention to us! In 2022, the standard weight of boys was released.
However, for people who want to reduce fat, this intensity is far from enough.
To change the excessive stride, you need to keep your body slightly forward during running, so that your foot can fall slightly closer to your body in advance.
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It can quickly absorb moisture and dry when sweating, and can avoid sticky feeling to a large extent even during long-distance running.
3.
What you need to do is move forward.
Finally jog for 5 to 10 minutes to relax.
The following are three effective ways to change the stride: 1.
Anti gravity runners should try to reduce the time of landing on both feet.
Generally speaking, easy running belongs to medium intensity sports, while normal speed belongs to high intensity sports.
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2.
(03) how long does running take to lose weight? It depends not only on the time, but also on the intensity.) who recommends that adults accumulate at least 150 minutes of moderate intensity exercise every week, or 75 minutes of high intensity exercise.
The following table can intuitively tell you whether you are in the range of healthy weight: the World Health Organization has also recommended the corresponding calculation method.
This step will be more stable and effective.
This can exercise the part of muscle fiber that does not need to be metabolized at all in jogging – fast muscle fiber, which can improve the maximum oxygen carrying capacity of blood and enhance your foot strength and efficiency.
1.
Research shows that when the heart rate is between 50-70% of the maximum heart rate, fat is burned most fully.
It is generally believed that people who want to lose weight need to double the basic amount of exercise, that is, 300 minutes of moderate intensity exercise or 150 minutes of high intensity exercise accumulated every week.
(02 do acceleration training) at least 20% of today’s top athletes’ training content is acceleration running, turn back running, etc.
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2.
The reason is simple: the faster and fiercer you run, the more energy you consume.
(04 what is the most fuel burning speed?) The purpose of weight loss is to reduce body fat and accelerate fat burning, so many people run fast at the beginning, thinking that they can burn fat quickly.
With the increase of exercise intensity, the proportion of fat energy supply decreases and the proportion of sugar energy supply increases.
The calculation formula of the standard weight of boys is: (height – 80) X70%.
On the ordinary track, you can practice the “ladder” running method: first, you can warm up by jogging for 5 to 10 minutes, and then fully stretch your muscles and bones; Then sprint for one lap at the fastest speed, and then jog for one lap; Then sprint for two laps and jog for one lap; Next, run fast for three laps and jog for one lap; And so on, sprint for four laps…
During your running, once the front foot touches the ground, the supporting foot should be lifted back.
Fast running is like strength training, which is a kind of exercise to exercise the fast muscle fibers of the human body.
That is to say, when you run faster, although you are tired and consume more energy, your energy consumption per unit time may not be as high as that of medium and low intensity exercise because of the low proportion of fat energy supply.
National exchange group: if you have run in Shengze, you can join it.
When running, you can imagine that there is a ceiling 5 cm above your head, so you can’t jump too high when running.