What is the most effective way to lose weight through running?

Running is a very good fitness exercise, and many people like to use running to lose weight. There are many ways to lose weight now, such as dieting, diet pills and so on. But many people think that such methods are unhealthy, and the only way to lose weight healthily is to exercise. How to use running to lose weight? If you want to know, let’s take a look. Only by understanding and learning the method of running can you lose weight successfully.

Does running help you lose weight?

The principle of running to lose weight: Running for the purpose of losing weight should not be less than 20 minutes, and the speed should be slow to maintain even breathing. A 20-minute slow long-distance run can not only deplete a large amount of glycogen in the body, but also mobilize the body's fat. And because slow long-distance running is not very intense and will not cause the body to be overly hypoxic, it helps to consume fat and thus achieve the goal of losing weight.

When is the best time to run to lose weight?

Some people wake up early, get up very early in the morning, and like to go outside to exercise at dawn. Some go to the park, some go to the roadside woods, and do various exercise activities or run. They believe that the air in the garden in the morning is fresh, dust-free and good for health.

However, getting up early in the morning to exercise is not good for the elderly or people with poor heart function. Medical statistics show that early morning is not only the peak time for heart attacks, but also the time when sudden death is most common, with an incidence rate of 61.3%.

Shiota, associate professor of sports physiology at Yamaguchi University in Japan, pointed out that jogging in the early morning will put a lot of pressure on the heart because the heart is usually unable to adapt to full exercise early in the morning.

Yantian also said that jogging stimulates the secretion of a large amount of hormones in the human body, which speeds up the heart rate. The results of his experiments on several female college students showed that the amount of adrenaline secreted by people jogging in the early morning was less than that in the afternoon or evening.

The right way to run to lose weight

Start by walking slowly for 5 minutes, then gradually increase your stride to fast walking. The time for fast walking is also 5 minutes. When walking fast, swing your arms to coordinate the movement of your feet. After brisk walking, slowly start running at a moderate speed. Moderate-speed running is suitable for 20 minutes, which can burn a lot of fat. After the moderate-speed run, you should slowly slow down and do 10 minutes of steady deceleration running. Allow your body to gradually relax.

Some people may feel that their feet are getting thicker in the early stages of running. In fact, this is because after regular running, the calves will become very tired, stiff, and tight. It is just an illusion. Don't worry! Only by paying attention to some things after running can you prevent your legs from growing muscles. Also, everyone must insist on running. I wish you success in losing weight.