Doing it three times a week actually has a miraculous effect on weight loss

There are a lot of people running outside, most of them are losing weight and hoping to have a slim body. Running seems to be good for losing weight, but it is just the beginning and it is difficult to stick to it. Let's get to know running below.

When is the best time to run?

It’s best to run at a time that suits you. People who like to run in the morning can do it before going to work, while people who prefer to run at night can do it after returning home. More important than choosing when to run is "don't exercise on an empty stomach or when you're full (after a meal)." If you're on an empty stomach, you won't be able to exert your strength, and if you're full, strenuous exercise will be bad for your health because the blood is concentrated in the digestive tract. The best time is 2 to 3 hours after a meal. When running on an empty stomach in the early morning, it is best to drink some sports drinks to aid digestion and replenish energy, or eat a banana about 30 minutes in advance.

As long as your physical condition and stamina can adapt, it doesn't matter how long you run. But it would be a waste if I only ran for 5 minutes after finally changing my clothes and getting ready. If your goal is a little lower, you can start with 20 minutes. People will not find it difficult to persist for 20 minutes, and this time can also give the body's metabolism a transition, making breathing smooth and feet relaxed. If you want to run longer, you should gradually extend it to 30 minutes or 40 minutes. If you can run for an hour, you are a very impressive professional athlete!

Can I take a walk when I feel tired?

Of course, there is nothing wrong with walking for a while, but repeating "running-walking-running" will cause unnecessary fatigue. Just like a car needs more power when accelerating from 0, the acceleration process from "walking to running" at the beginning of running requires a greater force in an instant. Therefore, returning to the origin of fatigue will cause the accumulation of metabolic substances, making it easier to feel tired.

What speed is best for running?

You're not running in a race with anyone, so there's no need to run so fast. If you run too fast at the beginning, you may easily run out of energy along the way and give up halfway. The correct speed is to run at a pace that allows you to breathe smoothly and have enough energy to chat with people you meet with a smile. This is what we often call the "smiling rhythm". Even when running with someone, don't force yourself to adapt to the other person's speed. You should run according to your own rhythm. However, you should pay attention to changes in the surrounding environment such as temperature, humidity, wind direction, etc. and adjust your speed appropriately. Don’t forget to talk to your body and run with a smile.

What should you do when you feel tired and don’t want to run anymore?

Setting goals too high often makes them more difficult to implement. That is to say, if you run once a week, if you are lazy once, the total effect will be 0. If you continue like this, you will be in danger of giving up completely. Generally, 2 to 3 times a week is better. If you don’t have time for once a week due to busy work, that’s fine too. You can run once or twice on weekdays, and run once on the weekend to relax. "I want to run every day." If you think so, it is best to limit it to 5 times a week, because exceeding this range may unknowingly accumulate bone and joint fatigue and accumulate psychological pressure. Eventually it became the cause of the disease.

What should you do when you feel tired and don’t want to run anymore?

Even athletes will stop running when they are not in good physical condition. There is no need to force yourself to run on days that are not suitable for exercise. However, when you feel "too tired to run" due to daily chores or other reasons, a little relaxing exercise can often change your mood.

Although there are many problems with running to lose weight, they are not difficult to solve. To make running to lose weight easier, the prerequisite is that you have to have a good method to persist in running.

Five Misconceptions About Exercise for Weight Loss

Exercise for weight loss misunderstanding 1

Many girls don’t like exercising on an empty stomach, as they think their blood sugar level will be very low at that time and they worry about symptoms such as dizziness and fatigue. It is also difficult for people to concentrate, let alone exercise. However, there are many exercises that are better done on an empty stomach.

Exercise weight loss misunderstanding 2

American research has shown that taking a certain amount of walking, dancing, jogging, etc. on an empty stomach one to two hours before a meal can help you lose weight, effectively eliminate fat, consume very few calories, and will not affect your health.

Exercise weight loss misunderstanding three

Normal exercise can help burn fat and consume energy, so many girls insist on exercising for a long time or exercise for a long time, but still cannot lose weight. That is because you overeat or the food you eat is too high in calories.

Exercise weight loss misunderstanding 4

Jogging can reach the stage of aerobic exercise and thus burn fat, and the time for each jogging should not be less than 40 minutes, because the early stage is mainly to consume your water, and the later stage can really start to effectively burn your fat.

Exercise weight loss misunderstanding five

The idea that the more intense the exercise, the easier it is to lose weight is wrong. Only sustained, low-intensity exercise can achieve a real fat-burning effect. The more you exercise, the smaller the proportion of fat you consume. Maintaining a heart rate of 100-124 is the most effective way to lose weight.