I would like to choose to start running Can someone with experience give me some advice

First of all, walking 1 km and jogging 1 km will definitely burn different calories, the faster the speed, the more calories will be burned.

For example, jogging for 6 meters is jogging for 2 meters, and the calories consumed in seconds are 3 times faster, you can run for hundreds of meters, walk for a few hundred meters, and then run for a few hundred meters, and athletes who have not exercised for a long time begin to stretch their physical strength in this way and then slowly increase the running time and decrease the walking time If you really can't run, walk briskly Swing your arms to walk The effect of fast walking is also very good After the aerobic exercise is over, don't sit and wait for the heart rate to stabilize It's not too late to sit There is also time to save the city aerobic exercise Aerobic exercise begins to burn fat calories after 15 minutes After 1 hour, the rate of fat consumption slows down, so it is best to do aerobic exercise within 1 hour More than 15 minutes Diet is very important Eat less fried foods and eat more foods with high fiber content Meat is mainly high in protein and low fat, such as chicken, beef, and fish The key is to persevere.

Finally, summer is not the best season for exercise, the best effect is winter, and the easiest to gain weight is also winter exercise**The effect is not the fastest, but the most stable.

You can start by running for half an hour a day, then slowly increase the number of hours, and finally 2 hours is enough.

Also, try not to touch your heels when running. (I can't tell why...)）

PS: Jogging consumes more calories.

The amount of exercise increases slowly. There can be no rush. It's about persistence. You should install your conditions and make a plan that works for you. For example, a few laps in the first week and a few laps in the second week. Gradual. In addition, jogging burns calories more.

If you want to flatten your tummy, there should be more targeted training. For example, sit-ups and other items are targeted to exercise abdominal muscles.

It is also important to control your diet and not eat too much at night, especially before bedtime, which is my personal experience.

The best advice for running is to run in the evening, and fitness runs are best. Life is about exercise, and if you want to keep your body healthy and reduce the occurrence of diseases, exercise is a very effective way, especially fitness running. It has great benefits for the improvement of human cardiopulmonary function, and can also play a role in exercising muscles and bones.

In fact, doing the right thing at the right time can often do more with less. So, which time is the most scientific? Actually, it's better to run at night, especially outdoors.

There are three reasons for this:

1. It is more effective to do fitness and running at night

Studies have shown that during the night, our bodies secrete a metabolite called ZMP, which makes people excited and more effective. In addition, a protein called HIF-1A in the body can promote changes in muscle movement in the evening, and the results are better.

2.Running outdoors at night is more suitable for the environment

Many people think that running outdoors in the morning makes the air fresher. But in fact, some studies have shown that after an overnight metabolism, the concentration of carbon dioxide in the vegetation is higher. At night, especially in parks with vegetation, the oxygen content in the air is higher.

At this time, running is more conducive to cardiorespiratory exercise.

3.Running at night is good for metabolism

With daytime food intake, especially for people who are sedentary during the day, the body is more likely to accumulate fat. Running at night can speed up the body's metabolism and reduce the accumulation of fat. In addition to **, it is also beneficial to reduce the occurrence of metabolic diseases such as diabetes and hyperlipidemia.

In addition to the above three benefits, taking a warm bath after a workout at night can also improve sleep quality. Still, despite the many benefits of running at night, there are a few things to be aware of:

1. Don't exercise immediately after eating, wait at least 40-60 minutes.

2. Don't exercise too much, especially those with underlying diseases such as diabetes and high blood pressure.

3. If you drink alcohol at dinner, it is not recommended to run.

4. You can drink water before running and bring water with you when you run.

5. Try to choose a place with less vegetation for outdoor running at night, but pay attention to safety.

There are many people who want to run, and there are many people who look at those who counterattack by running and don't know how envious they are! But why are they so slow to act? Because they're newbies!

The fear of the unknown is holding us back, and some people are spreading rumors, which makes more people afraid to run! Indeed, if you don't master the way to run, injuries are inevitable!

For novice runners, there are too many problems that we need to pay attention to, if we are negligent, then the body is easy to get injured, and then we need to learn to understand the correct way to run!

As a runner who has been running for many years, today I will tell you what problems you need to pay attention to if you want to run?

1.Find the right position.

Some people run to improve their physical fitness and improve their body immunity, while some people run to lose fat, so we should be clear about our goals before running!

If we want to improve our physical fitness through running, then we must learn to eat, supplement nutrition, and add proper running to improve our physical fitness!

And for friends who want to run**, we must also learn to eat, we must learn to limit our calorie intake and fat intake, so that we can lose weight!

2.Supplement your running knowledge.

Before running, we can make a professional sports app, which has the most complete running stretching methods, proper stretching and warm-up before running is essential, the more comprehensive and sufficient the warm-up, the smaller the probability of physical injury!

At the same time, we can also buy some running nutrition books and running injury prevention books, so that we have theoretical knowledge, theory and practice, so that running can better serve our health!

3.Be sure to protect your knees.

There are many people who regret it when they have a knee injury, but by this time it is too late to regret it! So when we are about to go for a run, we must first say to ourselves in our hearts, protect our knees, protect our knees, and remind ourselves at all times!

So in order to protect the knees, we should strengthen the muscles of the legs, and at the same time, we should buy a good pair of running shoes before running, good running shoes can also absorb the impact and protect the knees!

At the same time, you must fully move the knee joint before each run, which can promote the secretion of synovial fluid, reduce the friction between the knees, and avoid the temperature of the knees being too high when running!

4.Be mindful of the speed and distance of your run.

The main thing for beginners to run is to let the body get used to it first! So we should pay attention to the intensity and distance of the run! Most beginners can start running at a pace of 7 to 8 minutes, and running for 20 minutes is already good!

When our running level gradually improves, cardiorespiratory endurance is stronger, and physical strength is stronger, we are gradually increasing the distance we run, so that our body will not be damaged due to excessive burden!

Start by getting a comfortable pair of running shoes. It is also recommended to run before meals and not after meals, as this can cause indigestion. Another thing is to maintain a correct breathing rate when running.

Be sure to do warm-up exercises before running, and don't rush to run, you must practice gradually according to your physique, and you must also control your breathing rhythm.

Running should be moderate, not just running without rest, which is not good for the body, and you can increase the amount of running with a long running time.

1. On rainy days, the road surface is very slippery, and the vision is blurred, and it is very easy to fall when running, so it is best not to go outside to run at this time;

2. Don't go out for a run when the temperature is above 27 degrees, otherwise your body won't be able to bear it;

3. Don't run when the air is poor, even if you wear a mask, it will cause damage to your respiratory system.

These people, don't run.

1. People with heart disease;

2. People suffering from viral colds;

3. People with high blood pressure;

4. People who have no basic exercise background;

Elderly people over the age of 19;

Run this way so that you don't hurt your knees.

1. Choose running shoes that suit you, and be sure to have soft soles, preferably the ones with cushioned air cushions;

2. Change your running shoes frequently, don't wear them for two years;

3. When running, first land on the soles of your feet, then land on your heels, and bend your knees slightly when you land.

If you want to participate in running, you must have the correct posture and have a certain sports foundation.

To participate in running, first you have to be a physical fitness rider. The heart, blood pressure, should be a normal index, and well, there is nothing special wrong with the knees.

Of course, the point of view to be in line with is to persevere, to persevere, not to stop.

We still have to conform to a lot of this point of view, and we still have to look at our own real choices, the way each person chooses.