Tell you a secret: this way, you can run for a week, and you can get the best fat loss
Many people are running to achieve the goal of losing weight, but how to do real running to lose weight, you know?
Running is a very good aerobic exercise, and will not be constrained by time and place. Many people can achieve the goal of losing weight by running. How to quickly achieve the goal of losing weight by running?
Maximum energy supply of fat
No matter what kind of fat reduction exercise, it is to improve the energy supply efficiency of fat in exercise. In short, it is to maximize the energy supply of fat.
In the three sports modes of high intensity, medium strength and low intensity, the proportion of fat energy supply is about 80% during medium intensity exercise, so keeping medium intensity exercise can make fat energy supply efficiency the highest in exercise.
Running needs to be step by step
Running needs to be gradual. Many people like to run 5 kilometers or 10 kilometers from the beginning. Even if they are ill, they still don't want to stop. If you are running, if you want to finish 5K, try to start with the fast walk, then run the 2 km and 3 km alternately, and finally jog 5 km. This allows your body to adapt to the intensity of exercise slowly, and will not cause sports damage to you.
Increase height practice
That doesn't have to be said: you have to use more power to run on a ramp than you do on a flat road. If you don't find the right ramp around, you can give the task to the treadmill to do it. On treadmills, the tilt of each grade can help you burn 10% of calories. Remember that everything is hard at the beginning, not to climb the peak at the beginning. You need to choose a comfortable track to start running, or set up a 4% tilt angle on the treadmill, and then work hard for 30 seconds, then return to jogging speed, and wait until the respiratory rate returns to normal, you can change the tilt angle to four in a hundred, repeat the above steps. After repeating the four groups, you can try a 4% tilt angle.
Morning and evening are the best time to run
The morning air is the most fresh moment of the day. Go out for a run and take a breath while bathing in the warm sunshine. At this time, the ultraviolet rays are not very strong, which can help you accelerate metabolism and let your body enter the burning state in advance. In the evening, running before dinner is also good, the temperature is not high, running starts very easily, and it also has indirect help to appetite control.
Stretch your calf after running
After exercise, stretching is the key point of leg shaping to weight closing. Here, small knitting and supporting, lazy mm can give up the traditional leg lifting press, more convenient way is to stand to the wall arm wide distance, then support the wall with hand, body and wall into 30 degrees angle. Hold on for 5 minutes, feel the muscles of the calf are stretched indefinitely, and can be adjusted according to their body flexibility.
Go out for more running
If you have a treadmill in your home or like to go to the gym treadmill, you can change the way, actually, going out for a better run. Outdoor often encounter wind, and other external resistance, which to a certain extent increases the intensity of sports, but also increases the way of heat consumption. Besides, outdoor running can breathe fresh air, embrace nature, and relax effectively and keep it on.
