Can long-term running help you lose weight?

Many people pursue a perfect body. A good body image can improve people's self-confidence. Obesity not only affects the patient's physical health, but also causes some cardiovascular and cerebrovascular diseases, which can cause great harm to the body. Therefore, losing weight is very necessary. Many people choose running to lose weight. So can long-term running help lose weight? Let us take a look at it together below.

Running can effectively lose weight

Many people want to lose excess fat and reach a healthy weight by not moving. In fact, exercise is the healthiest and most ideal way to lose weight. People have increasingly realized that exercise can not only reduce excess fat but also strengthen the body, which can be said to be the best of both worlds.

There aren't many techniques involved in running, and the intensity is relatively low. Within the low to moderate intensity range, you can run for a longer time and increase the amount of exercise (the amount of exercise is the product of exercise intensity and exercise time). The more you exercise, the more energy you consume, and the more fat you lose.

From the perspective of exercise physiology, human weight is mainly affected by energy intake and expenditure. If you consume more and consume less, you will gain weight; otherwise, you will lose weight. Therefore, the principle of weight loss is mainly to increase energy expenditure and reduce energy intake. Running can effectively increase energy consumption and thus reduce weight. However, running to lose weight requires a certain amount of exercise to achieve the goal of losing excess fat. Generally speaking, if you want to burn 1 kilogram of fat, you need to run about 10 kilometers.

The scientific method of running is:

1. Preparation

You must do warm-up exercises before running. This is to allow the body to gradually transition from a relatively quiet state to a state of moderate muscle tension, increase the excitability of the central nervous system and the activity of various organs to adapt to the needs of running. You can start by doing arm swinging, leg swinging, bending, turning, squatting and other gymnastics movements, paying special attention to moving the hip, knee and ankle joints. When your whole body becomes warm, you feel light, and your heart rate reaches 85 beats per minute or above, you can start running.

2. Running

Running requires a certain amount of exercise, and mastering the intensity of exercise is the key to fitness running. Heart rate is generally used to measure exercise intensity.

The amount of running exercise per day is not fixed and can be slightly increased or decreased according to one's physical condition. If you exercise 4 times a week, the amount of exercise can be adjusted by large, medium, or small amounts. The increase in exercise volume must strictly follow the principle of gradual progress and must not be rushed.

3. Finishing exercise

After running, you must do cool-down (relaxation) exercises to allow the body's organs to gradually recover from the state of exercise to a relatively quiet state.

This is the end of the topic about whether long-term running can help you lose weight. I hope everyone will pay attention to their physical health in daily life, maintain a balanced diet, do warm-up exercises before running, and insist on running every day. When exercising to lose weight, you should also pay attention to not eating anything after 7 o'clock in the evening.