What to pay attention to when running to lose weight
Today, let's follow Xiaobian to see "how to lose weight by running five kilometers every day and what to pay attention to when running to lose weight". Here's a brief introduction to you! Because there is too much fat on my body, I'm embarrassed to wear tight clothes in summer, so I'm running to lose weight recently. I don't know how much I can lose by running five kilometers a day a month?
Can you lose weight by running five kilometers a day
See if your running time meets the standard. Running belongs to aerobic exercise. If you want to burn fat and lose weight, you need to continue to exercise for more than 20 minutes, which has nothing to do with how many kilometers you run. Therefore, although running five kilometers a day for more than 20 minutes can have the effect of losing weight.
How much can you lose in a month by running five kilometers a day
5-6 kg. If five kilometers is completed in about 20-30 minutes, it can consume about 400-500 calories, and the human body needs to consume about 7700 calories for every 1000 grams of fat lost. According to this calculation, it needs to adhere to about one month to see the weight loss effect. Generally, ordinary people can lose 5-6 kilograms, but the specific weight loss depends on their personal situation.
Five kilometers a day
When running, the stress on the lower leg is very obvious. If the running posture is correct, the effect of thin lower leg is very obvious. It should be noted that if the running posture is incorrect, the fat on the lower leg will burn, but the muscles on the lower leg will gradually grow, and the muscles on the lower leg will become more and more developed over time.
When running, you need to tighten your abdomen and lift your thighs, which will affect the abdominal muscle movement, so it can stimulate the fat combustion in this part, so as to achieve the effect of tightening your abdomen and reducing your stomach.
When running, arm swing is a good thin arm movement. If you want to burn fat faster, the swing range should be slightly exaggerated, and the frequency should be accelerated.
Running five kilometers a day to lose weight
Before running, we should do a good job of warm-up, open all parts, joints and muscles of the body, and let the body enter the exercise state faster, which can enhance the effect of weight loss and prevent the occurrence of sports injuries.
Fast running mostly consumes glycogen, which will not have a good effect on fat burning, but if it is carried out in the form of jogging, jogging belongs to aerobic exercise, which can consume fat and have the effect of fat burning and weight loss. The more accurate calculation method is to run against the heart rate. The maximum heart rate of ordinary people is 220 - age. Then, the heart rate suitable for running is 60 to 70% of the maximum heart rate. The calculation formula is: heart rate suitable for running = (220 age) × 65%。
Not less than 20 minutes
Because aerobic exercise generally takes more than 20 minutes to start fat burning, even if the goal is set at five kilometers, the time should not be less than 20 minutes, and it is best to control it at about 30-40 minutes.
Choose the best time to run
There are two time periods in a day when the weight loss effect is relatively good. One is 6-8 a.m. at this time, after a night's consumption, the body consumes more fat, and the fat burning effect is better. Pay attention not to run on an empty stomach. It's best to eat digestible things such as bananas, yogurt and oatmeal before running. On the other hand, at 16-19 p.m., the physical fitness of the human body reaches the best, which is at the peak of metabolism, the exercise ability also reaches the peak, the heart rate and blood pressure also rise, and the muscle speed, endurance and strength are also in the best state during this time period. At this time, running can achieve twice the result with half the effort.
Run in the right place
Wrong running posture not only has no weight loss effect, but also may hurt the body, so you must master the correct action essentials before running. Correct running posture: lean forward slightly, the stride should not be too large, the middle of the soles of the feet should touch the ground, the steps should be light, the shoulders should be relaxed, and the arms should swing naturally to the chest to relax the core muscles.
Long term adherence
Running to lose weight is not a matter of two days a day, but requires long-term persistence. Even after obvious weight-loss effect, it's best to keep the habit of running to avoid rebound.
With diet and sleep
While running every day, we should also cooperate with diet and sleep, eat less high calorie and high-fat food, avoid overeating, work and rest regularly, and ensure 7-8 hours of sleep every day.
What should you pay attention to when running to lose weight
1. The running time should not be too long. If it exceeds 1 hour, the body will be too tired, and the fat burning effect will slow down slowly, so running for 1 hour each time is enough.
2. Pay attention to replenishing water in time to avoid dehydration, and drinking water can also promote the body's metabolism and blood circulation and help enhance the effect of weight loss.
3. If you want to have a good weight loss effect, while running, you must pay attention to the cooperation of diet and sleep. In addition, you can also cooperate with other aerobic exercises, such as swimming, rope skipping, cycling and so on, to enhance the fat burning effect.