As an effective weight loss exercise, aerobic running needs to keep the running time between 40-60 minutes each time, and pay attention to reasonable diet and rest to achieve the best weight loss effect.
In terms of speed, don’t pursue speed at the beginning.
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Don’t blindly pursue your heart rate range and ignore your body’s signals.
Is this speed normal? If you want to have a better slimming effect, how should you run? Running is a relatively healthy way to lose weight, which can help people reduce body fat, improve the metabolic rate of the body, and also help improve the heart and lung function.
However, it should be noted that this method is only for reference, and the specific heart rate range should be determined in combination with personal conditions, such as age, gender, health status, training level, etc.
These exercises can enable different parts of the body to be practiced, improve the overall quality and metabolism level of the body, so as to improve the running effect.
Therefore, when running, we should pay attention to reasonable rest.
In addition, we should maintain regular eating habits at ordinary times, avoid excessive hunger or overeating, and avoid bad eating habits such as midnight snack.
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If the energy consumed is greater than the energy consumed, the goal of losing weight cannot be achieved.
Running is a high-intensity exercise.
Of course, running slimming also needs to be carried out scientifically and reasonably to avoid problems such as excessive fatigue and injury.
The best way: keeping in the aerobic range during aerobic jogging can promote fat consumption and reduce the risk of injury.
At the same time, persistence is also very important.
You can talk while running, but you can’t sing.
You need to keep running to gradually reduce body fat.
Believing in the power of time to lose weight is a process that requires perseverance and patience, and cannot be eager for quick success and instant benefit.
However, it should be noted that the length of running should also be determined according to personal physical condition and training level.
You can gradually increase the speed, but pay attention to keep the aerobic state and avoid excessive fatigue.
A runner asked Lao Wang: I have been running for more than two months.
Shut up is the key to losing weight.
At the same time, we should also pay attention not to over-pursue the effect of weight loss while ignoring physical health.
This can fully recover the body and avoid the risk of muscle fatigue and injury.
The maximum heart rate percentage method and the maximum aerobic heart rate algorithm can determine the heart rate range of aerobic running according to personal physical condition and training level, so as to achieve better health effects.
The speed of running is not as fast as possible.
I run faster in the park than on the treadmill, and the pace in the park is less than 6 minutes.
Usually, we should pay attention to the choice of diet and the control of quantity, try to choose low-calorie, low-fat and high-fiber foods, and control the total energy intake of diet.
Proper rest is also very important, which can give the body enough time to recover.
Therefore, if you want to lose weight through running, you must control your diet to ensure that the energy consumed is greater than the energy absorbed.
Time is the most fair.
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Some cross-training can also be properly conducted on non-running rest days to help the body recover, and also increase the interest and health benefits of running.
Cross-training can include aerobic exercise such as cycling, swimming, playing ball, and strength training, such as iron rolling.
It is appropriate to run between 40-60 minutes each time, so that the body can have enough time to consume fat.
At the same time, you should also adjust your heart rate according to your body’s response when running.
The main mobilization of the human body is glycogen for energy supply.
Take the age of 40 as an example, the maximum heart rate is 220-40=180, and the heart rate range of aerobic running is 180 * 0.6 – 180 * 0.8, that is, 108-144.
At the same time, cross-training can also avoid the risk of muscle fatigue and injury caused by over-training.
Therefore, generally speaking, Lao Wang suggests not to consider speed, but to run for 40-60 minutes first, which is the best way to lose weight.
As long as you insist on exercise and healthy diet every day, you will have obvious weight loss effect.
The following three points should be paid attention to in effective running and slimming: the best running time: 40-60 minutes.
The maximum heart rate can be calculated by 220-age.
Running every day can easily lead to muscle fatigue and injury.
This is the best speed for aerobic jogging to reduce fat.
If you run too short, you will not have a good slimming effect.
In this way, the body can gradually adapt to the exercise load, so as to achieve better health effects.
At the same time, when running, we should also pay attention to gradually increase the training intensity.
The key is to maintain aerobic state, that is, keep the heart rate within a certain range, so that the body can continue to burn fat.
I went to the park two days ago.
Do not be too tired or injured at the beginning.
I started on the treadmill.
I felt good.
The running time is too short.
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Exercise moderately and do not overwork.
The so-called aerobic range can be intuitively regarded as the state of jogging.
Before it is the turn of a large amount of fat to decompose for energy supply, the running is finished.
Running only consumes part of the body’s energy.
It is recommended to determine your maximum heart rate before running, and then control the heart rate between 60% and 80% of the maximum heart rate during running, so as to keep it within the range of aerobic exercise and promote fat burning.
This is not good for weight loss.
More accurately, it is also a scientific method to determine whether the running is in aerobic state by controlling the heart rate.
It is generally believed that fat will participate in a large amount of energy supply after running for about 30 minutes.
Don’t overtrain at the beginning.
We can use a combination of running and rest, such as running for one rest, running for two rest, etc.
We should gradually increase the training intensity according to our physical condition and training level.
In addition, the length of running is also very important.
Compared with extreme weight loss methods such as dieting and diet restriction, running can effectively reduce body fat without causing malnutrition and health problems.