How to lose weight by running?

　　Be prepared before jogging

　　Don't be full or fast before running. Drink half a glass of water before running. Don’t stop immediately after running. It’s best to walk about 100 meters. Also, you can only eat half an hour after running (to prevent gastrointestinal discomfort) and take a bath (bathing before you finish sweating will make you more likely to get rheumatism when you are older, and it is not good for the heart).

　　How to lose weight by running 1. Before jogging, stand with your whole body, relax, move your wrists and ankles, and exercise for about 3-5 minutes to relax all the body muscles.

　　How to lose weight by running 2. Relax your mind, jogging can reduce stress and keep you optimistic at all times

　　Principles of running to lose weight:

　　Running for the purpose of losing weight should not be less than 20 minutes, and the speed should be slower to maintain even breathing. 20 minutes of slow long-distance running can not only use up a lot of glycogen in the body, but also use body fat. And because slow-speed long-distance running is not very strenuous and will not cause excessive hypoxia in the body, it helps to consume fat and achieve the purpose of weight loss.

　　Sports biochemistry research has found that within the first 5 minutes of running, the heart adjusts to adapt to the body's movement. The heartbeat increases significantly and the heart pumps blood more intensively, but the degree is uneven. This is called the "cardiac adaptation period." After running for 5 minutes, the heart has adapted, has strong heartbeats, pumps blood evenly, and can make corresponding adjustments at any time according to the amount of exercise.

　　Master time and speed is fast healthy Key to weight loss

　　The time and speed of jogging depend on the pace and posture of running. Generally, the time of aerobic exercise is 20 to 30 minutes. Too long time will cause muscle fatigue and is detrimental to health.

　　How to lose weight by running 1. Speed ​​exercises need to be mastered. When jogging, first raise the legs alternately to move the hip joints, and then gradually increase the speed. It is better to touch the upper abdomen with the knees as much as possible. Swing the arms back and forth. When running, the forefoot touches the ground first, and then transitions to the whole foot touching the ground.

　　How to lose weight by running 2. Improve cardiopulmonary function: Persistent jogging will cause the heart to contract, increase blood output, and reduce restlessness. heart rate , lower blood pressure and improve the body’s health index