90% of people run wrong. The correct posture for running to lose weight.

　　Aerobic exercise is one of the best weight loss exercises, and running is the first choice for aerobic exercise. However, in order to achieve the purpose of losing fat, many people have now joined the ranks of running to lose weight, but why can’t they lose weight no matter how much they run? Is the method wrong, or have some misunderstandings been entered? Below I will introduce to you one by one the correct way to lose weight by running.

　　Jogging is a popular choice for losing weight, but some people can't achieve the weight loss effect no matter how they run. This is because the method is wrong. Here is a collection of the most common mistakes everyone makes in running methods, so you can correct them quickly to avoid wasting your efforts.

　　1. Run on the treadmill as soon as you get to the gym!

　　Many people are eager to get better and immediately step on the treadmill as soon as they arrive at the gym. However, the human body consumes calories in a sequential order. Carbohydrates are consumed first, and then fats. In other words, running does not consume fat at the beginning, but carbohydrates come first. It is recommended to perform weight training before running. It will be better to start running after the carbohydrates are almost consumed.

　　2. Run for 20 minutes at a time!

　　As can be seen from the first point above, fat will not start until the carbohydrates are almost consumed. It usually takes about 20 minutes to consume fat, so. Compared with running multiple times in a short period of time, running with fewer times but for a longer period of time will have a better weight loss effect!

　　3. Drink sports drinks while running!

　　A 350ml can of commercially available sports drinks has about 120 calories, some even as high as 200 calories, while jogging on a treadmill (speed 8-9 per hour) only consumes 500 calories. In other words, if you drink a sports drink, half an hour will be wasted! It is recommended to drink boiled water and replenish water. healthy。

　　4. Running quickly is effective only if you are sweating and out of breath!

　　Running fast on the treadmill will make you sweat profusely and panting, but if the time is not long, it will still not consume fat. Moreover, if you run fast and the oxygen supply is insufficient, the human body can only provide energy anaerobically. At this time, fat cannot participate. Only low-intensity aerobic exercise is the most effective way to consume fat.

　　5. Morning jogging can also go wrong!

　　Morning jogging is a good aerobic weight loss exercise. After a night of sleep, the body's sugars have been consumed. Jogging at this time is beneficial to fat loss. But here’s a quick reminder: Don’t run on an empty stomach, and don’t eat too much after a morning run. This is not conducive to losing weight.

　　The correct way to lose weight by running

　　1. Be prepared before running

　　Before doing aerobic exercise, fully adjust the body's potential heat energy to a ready state, which is conducive to the adjustment of body functions, stimulates hunger hormones in the body, and promotes the activation of learning areas in the brain. nerve Cells can improve memory to a certain extent

　　You must know how to prepare before jogging!

　　Stand with your hands on your hips and move your ankles alternately for about 5-10 minutes.

　　Warm-up exercises can increase the temperature of muscles, making them softer and less likely to be strained.

　　2. Running time and speed are the keys to healthy weight loss.

　　If you want to lose weight, it is best to schedule each run for 30-60 minutes. Too little time will not achieve the fat-burning effect, and too long a time will cause muscle fatigue and is detrimental to health.

　　If you want to lose weight, the running speed should not be too fast (of course not too slow). The most reasonable speed is about 6-7km/h, which can fully combine with oxygen and burn fat.

　　There is a simple criterion for judging running speed, that is, you feel sweaty while running, and at the same time, your body does not feel out of breath or very uncomfortable. This state is the best.

　　3. After running, you should relax and get in shape to fully burn fat.

　　After jogging, stretching the body can fully burn the excess fat in the body, allowing most parts of the body to benefit from exercise , shape your perfect S-curve.

　　Correct posture and a relaxed mind are the secrets to beauty. Place your hands above your head, bring them together in a stretching posture, and stretch your torso.

　　After running, do a moderate amount of stretching to relieve overspeeding. heart rate。

　　4. Relax after running

　　After a light jog, you should do some relaxing activities, such as walking slowly, bouncing your legs, squatting, turning your waist, expanding your chest, etc. Wait until your body temperature and heart rate return to normal before returning indoors.

　　Recommended relaxation actions: Place your hands above your head, bring them together in a stretching posture, and stretch your torso. After returning home, it is best to change sweaty clothes, or consciously put on a sweatshirt before running, dry it after running, and wash it at most 3 times. In addition, if you use this method to lose weight, you generally don’t need to do it every day. Jogging three times a week is enough, or you can achieve the goal by jogging regularly. Being too tired can easily cause cold Waiting for patients.