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However, you also need to pay attention to your running methods in order to improve your fat burning efficiency, consume more fat in less time, and retain your muscles. running for beginners is divided into 3 stages to gradually improve your running ability and speed up fat burning efficiency!
In the first stage, brisk walking combined with jogging
When newbies first start running, their cardiopulmonary function will be relatively poor. At this time, we can reduce the difficulty of training and conduct fast walking combined with jogging training, such as alternating training of 1000 meters of brisk walking and 1000 meters of jogging for 50-60 minutes each time. This makes it easier to persist, and can gradually improve cardiopulmonary function and enhance exercise ability.
The second stage is jogging at a constant speed
Beginners can combine fast walking with jogging for about a month, and your exercise ability will improve. At this time, you can change to jogging at a constant speed for 40-60 minutes each time. This can increase the training intensity, further increase activity metabolism, allow you to consume more calories, and increase the rate of fat burning. If you stick to it for 2 months, your figure will be significantly slimmer, and you are not far from losing weight successfully.
In the third stage, variable speed running
variable speed running is a combination of jogging and fast running. It is a high-intensity interval training. Jogging for 1 minute and fast running for 1 minute alternate training. It is a combination of aerobic and anaerobic exercise training. It only takes 20 minutes each time. It can not only promote the decomposition of fat, but also retain muscles and prevent muscle loss.
Variable speed running has higher requirements on physical endurance. Many people would rather jog for 1 hour than perform 20 minutes of variable speed running.
If you feel that jogging at a constant speed is not difficult, you can try running at a variable speed. 20 minutes each time can help you break through the weight loss bottleneck period and successfully lose weight.
