Is fast running or slow running more effective for losing weight?

Nowadays, many people have higher and higher requirements for their body shape, and running has become a weight loss method chosen by most people. However, there are many types of running, especially the difference between jogging and sprinting, which has led many people into the misunderstanding of weight loss. The editor believes that jogging is a more effective and lasting way to lose weight. Let the editor introduce jogging for weight loss.

1. You should understand before jogging

1. Eat a healthy diet

For those who want to run after get off work, it is recommended to eat something at the right time. Never run on an empty stomach to avoid low blood sugar or lack of strength. You can choose fruits, cereal drinks or soda crackers that are easier to digest 1 hour before running.

2. Do strength training for about 10 minutes before running

If you stimulate your muscles before running, you can increase the efficiency of fat burning. After strength training, the body will secrete growth hormone, which can increase the fat-decomposing enzymes in the body, allowing fat to be burned more efficiently. Doing squats or abdominal exercises for about 10 minutes will be very effective.

Although it may be a bit tiring, doing it to the point of being out of breath can enhance the fat-burning effect of subsequent aerobic exercise. If you take a short rest after strength training and then start running after your breathing recovers, the fat will burn quickly.

2. Things to pay attention to when running

1. Running rhythm

Warming up before running is a must. After completing simple static stretching, it is recommended that you warm up with brisk walking in the first stage, and then gradually jog, and then start to increase the speed or distance. When jogging, relax all the muscles in your body, swing your arms naturally, straighten your chest and shrink your abdomen, and move your center of gravity slightly forward. It is recommended to use abdominal breathing, and the breathing should be deep and rhythmic, exhaling after two steps and inhaling after two steps.

2. Run at a pace you can talk at

It is not the case that the faster you run, the faster the fat will burn. It is important to provide sufficient oxygen to the blood and muscles to burn fat. Therefore, it is more effective to run for a long time at a pace where you don't get out of breath.

3. Maintenance knowledge after jogging

1. Replenish water and sugar

For people who are losing weight, in addition to water, they can still replenish sugar after exercise and avoid protein breakdown and muscle consumption, but the total calories should be controlled at around 300 calories. If you go to bed on an empty stomach, you will feel tired the next day and may even lose the motivation to run.

2. Relax your leg muscles

For those of you who love beauty, don’t forget to stretch and relax your leg muscles during nighttime maintenance. Raise your legs for 5-10 minutes, and then massage from the soles of your feet to your thighs to drain water and enhance circulation. The next day you will find that your legs have become much firmer and visually slimmer.

To sum up, jogging is an excellent way to lose weight, and compared to sprinting, using running to lose weight requires a certain amount of time. Especially when running, it takes more than twenty minutes to start burning body fat and achieve the goal of losing weight. You should also pay attention to energy replenishment.