What are the best ways to lose fat through running?

Running is a really good way to do it. First of all, you should gradually increase the amount of running. The diet should be well controlled. The most important thing is persistence.

Start with a brisk walk and stick to it every day. Then go for a jog, but remember not to exercise vigorously. If it can be combined with a reasonable diet, less greasy, more protein, and more water, the effect will be better.

Running**Pay attention to the running posture and muscle relaxation after running, otherwise it will cause big thick legs.

Through running, we can improve muscle strength, restore muscle mass to normal levels, and at the same time increase the basal metabolism level in the body, accelerate fat burning, and develop a lean physique.

If you have a definite goal of losing fat, please do not simply do continuous aerobic exercise such as running and cycling, but use high-intensity interval exercise. For example, you can run for 1 minute, 30 seconds, 1 minute, 30 seconds, or 40 seconds, 20 seconds. The same goes for bicycles.

Control your diet, eat 7 percent full each time, warm up before running, insist on at least 40 minutes, and finally massage your calves to prevent them from becoming muscular legs.

Jogging is aerobic exercise. Using the inhaled oxygen, the body burns sugar and fat to release energy, which can reduce subcutaneous fat visceral fat. It can also prevent lifestyle-related diseases, improve cholesterol levels, and normalize blood sugar and blood pressure.

Running is a pleasure. Advantages of using running: aerobic exercise has a high fat burning effect.

You can run with weights, so as to get twice the result with half the effort, but you still have to eat the hardship yourself, and only by suffering can you be healthy**.

You can run at a fixed time every day, and you must stick to it all the time, and you can't give up halfway.

Hello subject! It is recommended to walk slowly for 5 minutes at first, and then gradually transition to a state of brisk walking, and the brisk walking time is also 5 minutes. In the process of striding briskly, the main purpose is to let every muscle of the body participate in the movement through the large swing of the upper limbs and the movement of the thighs, and every nerve quickly enters the state of movement.

There will be a certain amount of synovial fluid as a lubricant in the joints of the limbs, and the long-span movement of the legs and the large swing of the upper limbs will strengthen the run-in of each joint of the limbs, so that the joint fluid can better lubricate. At the same time, it is also a good opportunity to adjust your pace, posture and breathing during the warm-up phase, if you adjust after the acceleration starts, you will find that the high-speed treadmill makes your pace cramped and your breathing is confused, in which case you may not last long and have to stop running. ‍‍

Choose appropriate running equipment, warm up moderately, and control the running speed and distance reasonably.

You can set a time and amount of time to run, and then stick to your plan, running while also reducing calorie intake.

If you want to lose fat through running, the most important thing is to stick to it, if you don't stick to it, it won't be effective.

If you don't lose fat through running, you need to combine running with your diet, and when your body consumes less energy than it consumes, you will lose fat in your body.

No matter what kind of ** you have to keep your mouth shut first, a reasonable diet and appropriate exercise to achieve the effect.

1. Before running, you should make proper preparations, relax your muscles and joints, and make sure that your body enters the state before exercising, so as to avoid spraining tendons and joints when running. Normally, the preparation for the activity is to stretch the stretches, press the legs, twist the waist, move the joints of the hands and feet, and try to do each movement in place. The warm-up time is controlled to about 10 minutes.

If you're going to run on an empty stomach in the morning, it's best to drink some sports drinks or eat a banana about half an hour in advance.

2. Jogging can be exercised according to the speed and intensity that you can adapt to, in order to achieve fitness, lower blood lipids, and jogging is not difficult, suitable for people who have no exercise habits.

Running in place can exercise our upper body very well, and with a large swing of the arm, your "bye bye meat" will slowly disappear.

People who have a long-term exercise habit can choose this running method to exercise, and after the body gradually enters the state, slowly increase the running speed until the limit speed can be reached, and then slowly stop. Acceleration can burn fat to the maximum and make the whole body work.

3. Two to four o'clock in the afternoon every day is the best time to strengthen physical strength, and the endurance of human muscles during this time will be greatly improved; Between 5 and 7 p.m., a person's athletic ability reaches its highest limit, making it ideal for running**. Don't run after eating, so as not to hinder digestion and cause gastrointestinal function to be impaired, if you must exercise after eating, it is best to jog after resting for half an hour to 45 minutes.

If you want to burn fat by running, it is best to run for more than 40 minutes, and people who have just started exercising can't stick to it for a while, so it's best to use a gradual way, start running from 20 minutes, and slowly add time until 40 minutes.

4. Don't run too fast at the beginning of running, so it is easy to feel weak in the middle of the way, and give up halfway, the correct running speed should be to keep breathing smooth, follow the rhythm of breathing, and pay attention to adjust the speed of running appropriately according to environmental changes such as temperament, humidity, and wind direction.

** Keep your mouth shut, eat right and eat well to lose weight.

Running is OK**, but you need to run in the right way, otherwise the effect will be slow.

1. Adjust your breathing to help you accelerate: If you want to achieve better exercise results, the process of accelerating running is indispensable. When accelerating, people tend to feel more strained, and some people even grit their teeth to push their thighs, which is not the right method.

Running acceleration should start from adjusting the breathing, usually two steps and one exhale, two steps and one inhale; When accelerating, take deep breaths to lengthen the breathing time, and at the same time adjust the pace frequency to three steps and one breath, three steps and one exhale, and increase the speed by changing the frequency. In addition, when people with poor physical fitness accelerate, they should start with small broken steps. Running acceleration is also the programmed operation of the human body, not blindly gritting teeth, by adjusting the breathing, can make the running time longer, the exercise effect is more obvious.

2. Deepen breathing to relieve fatigue: When running for 10 or 20 minutes, many people will not be able to run, feel chest tightness and panting, weak legs and feet, and want to stop very much, which is the extreme. But if you stop there, you won't get good results.

In fact, the emergence of the pole is mainly due to the fact that the transition of the human body from stationary to high-speed wide orange movement requires an adaptation process. This process is also the adjustment process of the respiratory system, the motor system, and the circulatory system. Actively adjusting your breathing can help you get past the poles quickly and continue to exercise.

When the pole occurs, the speed should be slowed down, the breathing should be deepened, and the oxygen and carbon dioxide should be fully exchanged in the alveoli, increasing the exchange area, and when the discomfort is reduced, the respiratory rate should be accelerated, and at the same time. After about half an hour to 40 minutes of exercise, the human body may have a second pole. For athletes, this is when the intensity and breathing rate need to be adjusted; For the average person, it is advisable to stop exercising at this time and take a short rest.

3. Breathe at the same time with the mouth and nose: When people first start running, the speed is slower and they are in the warm-up stage. At this time, the body's demand for oxygen is not large, and breathing through the nose can cope with it.

As the running distance becomes longer and faster, the body's demand for oxygen increases dramatically, and breathing through the nose alone is no longer enough to meet the oxygen supply. If you breathe through your nose alone, it is easy to cause fatigue of your respiratory muscles. Therefore, it is necessary for the mouth and nose to work together to increase the amount of oxygen and relieve the tension of the respiratory muscles.

First of all, it is necessary to achieve the running time and maintain the correct running posture to achieve the ** effect.

1.Running duration: Running is a low-to-medium intensity aerobic exercise with good results.

Generally speaking, the amount of hot stuff consumed by running for an hour is about 500 kcal. You need to run for at least 40 minutes, and after 40 minutes of sugar consumption, you will naturally start to burn fat. If you completely consume the sugar in your body, it will take about three hours.

Running needs to be gradual, choose the running intensity that suits you, gradually improve your physical fitness, and stick to it to improve your fat burning efficiency.

2.Running position: Keep your head and shoulders steady, your head facing forward, don't look forward, your shoulders relaxed, don't hold your chest, don't shrug your shoulders.

The vertical swing arm is mainly based on the shoulder, the left and right movements do not exceed the midline of the body, and the elbow joint is 90 degrees. Don't shake your torso from side to side, pay attention to hip rotation and relaxation when running, and keep your waist upright.

Remember not to run on an empty stomach, running on an empty stomach will affect the stomach, do not challenge the limit, otherwise it will lead to injury.

Running can choose to run at a variable speed, which can usually have a good effect.

When running, you can trot, then run fast, or you can run backwards, and there is no regular speed change to run dry, which can usually achieve a good ** effect.

If you choose this method, the human body will not adapt to the rules of running, so as to consume a lot of body fat, and at the same time, it can also play a role in regulating mood and reducing appetite, causing the body to easily reduce fat, so as to achieve the best effect.

Reasonable and healthy progress, can not be excessively exercised, Hongshan can not be blindly carried out**, mainly low-fat and low-calorie food, more moderate and low-intensity exercise, can last for a longer time, can increase the body's oxygen consumption, is conducive to energy metabolism, and avoids strenuous exercise.

Running is actually very simple, but it's important to be careful to run with your front toe on your toes, not your heels. Pay attention to the frequency of breathing and inhaling when running, you can listen to some exercises when running**, and the running time should be at least 40 minutes to have an effect.

If you want to lose fat well, you must pay attention to changing the rhythm, and you can run at an appropriate speed, so that you can double the effect of fat loss. In addition, you must do a stretching massage after exercising, and you must warm up before exercising.

If you want to run to lose fat, you need to do aerobic running, the speed should not be too fast, and it is best to run on an empty stomach, which can effectively lose excess fat in the body, and run for a long time, persistence is victory.

Running is a good way to lose fat, but in order to achieve the effect, we must also warm up before running, stretch after running, not warming up before running is likely to cause muscle strain, and stretching after running can relieve muscle tension caused by exercise.

During the run, keep your toes on the ground and take on your weight. Don't run long strides, because this way running is inefficient, you burn fewer calories, and you can burn fat with small steps.

First of all, master the correct running posture, lean forward slightly after standing upright, tighten the core, land the forefoot first, and then run at a speed, to maintain even breathing and move forward at a uniform speed.