How to run to lose weight so that running can make you lose weight

 　　running is exercise A good choice for the body, and of course, it is also a good way to lose weight. However, running to lose weight requires mastering the "routine". If you just run blindly, it will not help you lose weight obviously. Today I will introduce to you some tips on running to lose weight, let’s take a look!

　　Correct posture for running to lose weight

　　When running, be sure to hit the ground with your heels first and then roll from your heels to the balls of your feet. This can reduce the damage to your ankle joints caused by running.； Never place your center of gravity too far forward, just let your hands swing freely. Breathing must be deep, long and slow, inhaling through the nose and exhaling through the mouth. ； The thighs must be slightly raised.

　　The best time to run for weight loss

　　If you want to achieve the goal of losing weight, it is best to control the running time to about 30 minutes each time. Running for the purpose of weight loss and fitness should not be less than 20 minutes, and the speed should be slower to maintain even breathing.

　　The correct way to lose weight by running

　　1. Control running at a constant speed

　　If you want to achieve the effect of running to lose weight, you can use the correct method of running at a constant speed. Running at a constant speed can maintain smooth breathing and normal consumption of calories in the body. This will greatly enhance the weight loss effect without causing other effects on the body.

　　2. Be prepared before running

　　Before doing aerobic exercise, fully adjust the body's potential heat energy to a ready state, which is conducive to the adjustment of body functions, stimulates exercise hormones in the body, and promotes the activation of learning areas in the brain. nerve Cells can improve memory to a certain extent.

　　3. Running time and speed

　　If you want to lose weight, it’s best to schedule each run for 30-60 minutes. Too little time will not achieve the fat-burning effect, and too long a time will cause muscle fatigue, which is detrimental to your health. healthy。

　　If you want to lose weight, the running speed should not be too fast (of course not too slow). The most reasonable speed is about 6-7km/h, which can fully combine with oxygen and burn fat.

　　There is a simple criterion for judging running speed, that is, you feel sweaty while running, and at the same time, your body does not feel out of breath or very uncomfortable. This state is the best.

　　4. Run with your arms relaxed

　　When running to lose weight, you need to relax and run, put aside the usual deliberate arm swinging movements, relax your arms as much as possible, and let your arms swing and bend naturally. In this way, you will be more relaxed and comfortable when running, and you will complete your weight loss plan without feeling strenuous.

　　5. Relax after running

　　It is easy to have leg soreness after running. The correct way is to do relaxation exercises after running. There are several benefits of doing relaxation exercises. First, it allows the body to gradually transition to a calm state. ； Secondly, through stretching or patting the legs, you can relax the leg muscles and prevent the legs from getting thicker.

　　After a light jog, you should do some relaxing activities, such as walking slowly, bouncing your legs, squatting, turning your waist, expanding your chest, etc. Wait for body temperature, heart rate Return indoors after basically returning to normal.

　　Recommended relaxation actions: Place your hands above your head, bring them together in a stretching posture, and stretch your torso. (Reference website: Family Doctor Online)