How long should I run every day to lose weight?

Some female friends pay great attention to their own external image and want to be thinner. Everyone loves beauty, and this is not wrong. There are many ways to lose weight, but exercise can not only help us achieve the effect of weight loss, but also effectively help us enhance our physical fitness. It is not a good choice. Let us find out how long we need to run every day to lose weight.

1. Running: 3,000 meters a day should not be less than this number (after running, you must also walk). The speed should be faster, but it must be within your tolerance range. You can go slower at the beginning, and then gradually increase the speed, either by increasing the distance or the speed. (Generally, the time must be more than 30 minutes, because after 20 minutes, fat will start to be burned. It is recommended that you run for about 50 minutes.) You can drink a small amount of water after running and during running, but don't drink it in big gulps. You cannot take a shower or use a fan immediately after running. In addition to running, skipping rope, climbing tall buildings and riding a bicycle are also good aerobic exercises. Aerobic exercise can greatly improve a person's physical fitness and physique, and lay the foundation for other strengthening exercises.

2. Abdominal exercises are essential every day, as the abdominal muscles are core muscles. The following methods can train the entire core muscles. 1. Front plank: As in a push-up position, support your body with your arms on the ground with your elbows bent and weight placed on your forearms directly underneath your arms. Keep your body in a straight line from shoulders to ankles, and support your body with your core muscles. Keep your abdominal muscles tight. Maintain the position for 30 seconds, or extend it appropriately, while taking a deep breath (the time you hold on to can slowly accumulate to 30 seconds, but you can continue after a 5-second break in between). 2. Side plank: Support your body with one hand and the other hand on your waist. Tighten your core muscles, contract your abdominal muscles, lift your hips, and keep your body in a straight line. Take a deep breath during the movement, and hold on for the same time as above, alternating between the two hands. 3. Sit-ups: They can effectively exercise your abdominal muscles, but constantly bending your lower back can cause spinal problems if you do them too much, so you can do them in moderation. The best exercise is sit-ups, which is to do not lie down completely, but support yourself with your abdominal strength, and then stand up. Do 20 to 30 reps in a group, rest for 40 seconds, and then continue. Try to do more than 3 groups. Generally, stop when you feel your abdominal muscles are too tight and you feel very tired. At the beginning, you can use the power of your hands.

We must be strong and persist in this method of exercise to see results. We must not give up halfway. We also need to pay great attention to how long we need to run every day to lose weight. Only by mastering scientific methods can we achieve better goals and the effect will be very good.