Running is a very good aerobic exercise, and it will not be constrained by time and place. Many people can achieve the purpose of losing weight through running. So how can we quickly achieve the goal of weight loss through running?
Maximize fat supply
No matter what kind of fat-reduction exercise, it is basically to increase the energy supply efficiency of fat during exercise. Simply put, it is to maximize the supply of fat.
In high-intensity, moderate-intensity, and low-intensity exercise modes, the proportion of fat supply during moderate-intensity exercise is approximately 80%. Therefore, maintaining a moderate-intensity exercise can maximize the energy efficiency of fat during exercise.
Running needs to be gradual
Running needs to be gradual, and many people prefer to run for 5 or 10 kilometers from the start. Even if they feel unwell, they still won’t stop. If you are running white, if you want to finish 5 kilometers of running, you can Try to start from the brisk walk, and then perform the alternate walk between 2km and 3km running, and then jog for 5km. This will allow your body to gradually adapt to the intensity of the exercise and will not cause you sports injury.
Increase height exercises
This doesn't need to be said: Compared to running on the flat road, you must use more power to run on the slope. If you don't find a suitable ramp running around, then you can put This task is given to the treadmill to achieve. On the treadmill, the degree of incline in each grade can help you consume 10% of the calories. You must remember that everything is difficult at the beginning, do not want to climb the peak from the beginning. Choose a more comfortable runway to start running, or set a 4 percent tilt angle on the treadmill, then run for 30 seconds, then return to jog speed, wait until the respiratory heart rate returns to normal, and then change the tilt angle to At 4 percent, repeat the above steps. After repeating the four groups, you can try a 4 percent tilt angle.
Morning and evening is the best time to run
The morning air is the freshest moment of the day. When you go for a run around the whole body, you can breathe while bathing in the sunshine. At this time, the ultraviolet rays are not very strong. It can help you to speed up your metabolism and advance your body into a state of fat burning. In the evening you eat. It is also good to run before, the temperature is not high, and it is easy to get up and running. There is also an indirect help to the control of appetite.
Stretch the calf after running
Stretching is the crucial point of shaping the calf after exercise. Here is a small trick, love slack mm can completely give up the traditional Alice press, more convenient way is to stand a wide arm off the wall distance, and then hand the support wall, the body and the wall angle of 30 degrees. 5 minutes, the calf muscles feel infinitely stretched, can be adjusted according to their physical flexibility.
More to run outdoors
If you have a treadmill in your home, or you like to go to a gym treadmill, you can change the way. In fact, running out is better. Outdoors often encounter wind, as well as external resistance such as uphill, which will increase to some extent. The intensity of exercise is also the way to increase calorie consumption. Moreover, outdoor running can breathe fresh air, embrace nature, and physically and mentally relax effectively, and it is beneficial to stick to it.
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