What's wrong with running

Some problems in running: 1, the running time should not be too long, exceeding 1 hour, the body is too tired, and the fat burning effect will slowly slow down, so each running 1 hour is enough.

2, we should pay attention to replenish water in time to avoid dehydration, and drinking water can also promote the body's metabolism and blood circulation, which helps to enhance the weight loss effect. Do warm-up exercises.

Warm-up before running, exercise all parts of the body, joints and muscles, so that the body can enter the state of exercise more quickly, which can enhance the effect of losing weight and prevent sports injuries.

Go jogging.

Running fast consumes glycogen, which is not good for burning fat. But if it is in the form of jogging, jogging belongs to aerobic exercise, which can consume fat and play the role of burning fat to lose weight.

A more accurate calculation method is to run against the heart rate. The average person's highest heart rate is 220 years old. Then, the heart rate suitable for running is 60 ~ 70% of the maximum heart rate. The formula is: heart rate suitable for running =(220- age) ×65%.

Time is not less than 20 minutes.

Because aerobic exercise usually takes more than 20 minutes to start burning fat, running time should not be less than 20 minutes every day, and the time should be controlled at about 30-40 minutes.

Choose the best running time.

It is better to lose weight in two periods of the day. One is 6-8 am. At this time, after a night of consumption, the body consumes more fat and the fat burning effect is better. Be careful not to run on an empty stomach. You'd better eat something digestible like bananas, yogurt and oatmeal before running.

The other is at night 16- 19. At this time, the physical fitness of the body is at its best, at the peak of metabolism, the exercise ability is also at its peak, the heart rate and blood pressure are also rising, and the speed, endurance and strength of muscles are also at their best. At this time, running to lose weight is more effective.

Run in the right posture

The wrong running posture not only has no weight loss effect, but also may hurt the body, so you must master the correct action essentials before running. Correct running posture: lean forward slightly, stride should not be too big, touch the ground in the middle of the sole, tread lightly, relax your shoulders, swing your arms to your chest naturally and relax your core muscles.