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We all know that running and exercising can reduce cellulite, make your body slim, improve your physical fitness, strengthen your immunity, and keep you younger. Therefore, more and more people are starting to join the running team.
However, choosing to start running is easy, but insisting on running training is not so easy. Especially for people who want to run to lose weight, many people will want to give up after a few days, unable to persist.
lose weight, don’t run away! Learn these running methods to make you lose weight faster!
1. Do a set of strength training before running
To improve the fat burning effect, we can do a set of strength training before running to exercise our own muscles, which will help improve our own basic metabolism, so that you can compare Others consume more calories.
We can start with self-weight exercises. Before running, perform a set of push-ups and squats, 15-20 times each time, repeat 5-6 sets, and it only takes about 20 minutes to exercise our upper body muscles and lower body muscles. It helps to consume its own glycogen, so that when you enter running training, glycogen consumption is not bad, the body will mobilize fat to participate in the decomposition faster, and the fat burning efficiency will be better.
2. Control the running speed
Many people will give up after running for a few days because they have chosen a running speed that is not suitable for them, and their cardiopulmonary function cannot keep up. If they can’t run for a few minutes, they will pant and lose their leg strength. If you go up, you will think about giving up. When
is running, we should not fight for speed with others. The physical endurance of others is different from yours, and the running speeds of runners of different ages are also different.
Fast running is an anaerobic exercise. The fat burning efficiency is not as good as jogging, and it is not easy to persist. To lose weight, we need to jogging. Jogging is aerobic exercise, which can consume fat and promote the decrease of body fat rate. Therefore, we only need to maintain a running speed of 6-9 km/h according to our physical fitness.
3. Keep running time
Jogging for 1 hour can consume 500-600 calories. If you only run for 10 minutes each time, then the calorie consumption is only about 100 calories, and the fat burning efficiency is very poor.
We need to insist on running for more than 30 minutes each time, but not more than 1 hour. Long running training will make the body into a state of boredom, and the body will take longer to recover, which is not conducive to long-term persistence.
4, maintain running frequency
In addition to maintaining a reasonable running time, maintaining running frequency is also very important. We need to maintain a running frequency of 4-6 times a week to gradually improve our physical fitness, cardiopulmonary function, and your athletic ability.
Generally, if you insist on running for more than 2 months, you can feel the changes in your body. However, at this time, we need to increase the exercise intensity and replace other aerobic exercises to avoid the body from falling into the bottleneck period.
Running is something worth persisting for a long time. Now that you choose to start, don't give up easily. Please stick to it. You have to find the fun of exercise in running, not as a task you don't want to complete.
In the process of running training, we can listen to music and enjoy the roadside scenery, distracting, so that time will pass unconsciously and you will be more likely to stick to it.
