What are the effects of running on weight loss?

There are many female friends who are always talking about losing weight, but they have done a lot of exercises and even dieted to lose weight, but ultimately failed. In fact, losing weight is not as difficult as you think. Traditional running exercises have a good effect on weight loss. It’s just that many people have not learned the correct way to run, which leads to failure in weight loss. Here we will combine some common misunderstandings in running to explain how to lose weight through running.

Regular and continuous running can help you lose weight effectively, but running to lose weight also requires a certain method. Running can speed up blood circulation and increase muscle oxygen uptake, but the speed should not be too fast. Keep the aerobic heart rate at 60%-80%; avoid ineffective exercise, as fat will stop breaking down under anaerobic conditions. Be well prepared before running, and fully adjust the body's potential heat energy to a ready state before doing aerobic exercise. This is beneficial to the adjustment of body functions, stimulating exercise hormones in the body, and promoting the development of nerve cells in the learning area of ​​the brain, which can improve memory to a certain extent.

Warm-up exercise before jogging: stand with your hands on your hips and move your ankle joints alternately for about 5-10 minutes. Warm-up exercises can increase muscle temperature, making muscles softer and less likely to be strained. Running time and speed are the key to healthy weight loss. If you want to lose weight, it is best to schedule each running time to 30-60 minutes. Too little time will not achieve the fat burning effect, and too long time will cause muscle fatigue and is not good for health.

If you want to lose weight, you should not run too fast (of course not too slow either). A speed of about 6-7km/hour is the most reasonable, which allows fat to fully combine with oxygen and burn. There is a simple criterion for judging running speed, that is, you feel sweating while running, but your body does not feel out of breath or very uncomfortable. This state is the best.

Running has been a very good fitness exercise since ancient times. It can not only help you lose weight, but if we run regularly, we can also enhance our physical fitness and improve our immunity, thus keeping our body away from diseases. Running is an aerobic exercise. You can run in the morning, after work, or when you are troubled. It can relax your body and mind, release stress, and regulate your emotions.