How to do to achieve the best running weight-loss effect? A lot of people do not understand, Xiaobian take you to understand.
Develop a step-by-step plan based on your goals
Running is not crazy running, how to run is good, in fact, with what you really want to achieve a purpose. Some people aim to lose weight, and some fitness, and some are prepared for the marathon, under different guidelines, you have to practice And prepared are not the same, but no matter what your goal, can not expect to build a Roman city one day. Step by step is required. Former national women's long-distance team coach Tao Shaoming coach said that for junior runners, it is recommended to adhere to the daily 3 To 6 km jogging. Once a week there are two kilometers faster practice is enough, more will be counterproductive.
If you have been running for some time, and ready to run a mini-marathon of 5 km, but also want to challenge the good runners, 30-minute speed change once a week, a run, can be adjusted according to their own characteristics. The method is aerobic run for 15 minutes full activity after the opening: 15-50 minutes of arbitrary speed sprint, the fastest, jogging, walking. For cardiac muscle stimulation is very large. Gradually reduce the intermittent rest time, improve fast training distance, but Need to step by step, or easily hurt.
warm up
Warm up before exercise can make the body have a buffer, the body will play the role of stretching, better and faster access to exercise.
Morning run or evening run
Running in the morning can advance the body into a new state, is very good for your health, and empty stomach running easier in the morning to lose weight .Why? Because in the morning nothing to eat on the exercise, the body does not have enough energy to consume, only through the fat To consume, it is easier to achieve the effect of oil discharge fat.
The same can be achieved at night to lose weight effect.After a day of energy supplement, most of the energy is still stored in the body, so when running, the body will automatically consume excess energy and then fat burning, so you need to exercise longer.
Try to choose the morning running it, so the effect of weight loss will see faster.
The right way to lose weight running 2 points
1, pick your own running shoes.
It is recommended to choose according to the human body design damping running shoes, so running shoes can fit your foot shape, it can absorb the vibration caused by running, your legs and feet or even provide decompression protection of the brain.
2, before the run-up is very important.
The body's energy is divided into two kinds of reserve energy and rapid energy.Preserved energy to burn when the rapid energy combustion is about the same.So you want to effectively run thin, you should do some stretching exercises or relax before running, one You can first consume part of the glycogen, then run again, fat burning efficiency can be greatly enhanced. On the other hand can also warm-up to prevent injury.
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