Exercise to lose weight. How long should you run to lose weight?

　　Running is a whole-body aerobic exercise that burns fat. Among them, running in place is the simplest and most effective way to lose weight. As long as you pay attention to some techniques, it will not only help you lose weight, but also help you partially shape your arms, waist, abdomen and thighs!

　　How long does it take to lose weight by running?

　　Many people think that the body only begins to consume fat to produce energy after running for 20 or 30 minutes. But in fact, which "fuel" the body chooses to consume is not determined by exercise time, but by exercise intensity, that is, running speed.

　　At low speeds, the body burns fat; at high speeds, it burns sugar. Therefore, if you run too fast, your body will only use sugar and cannot lose weight; if you run too slowly, although you can continue to consume fat, unfortunately, the speed is limited, and you may not get obvious weight loss results even if you run for a long time.

　　Introducing 8 tips for running to lose weight

　　1. Make a plan

　　To get your body more accustomed to the demands of exercise, you need to run in a planned way. We should strictly adhere to a running schedule of at least 3 or 4 times a week, rather than waiting for a casual run when there is time or good weather. Running can strengthen your lower limbs and core muscles. As long as you persist, you will find that the more you run, the easier it becomes. At the same time, running can exercise Your endurance. Start your running program with shorter distances, and then slowly increase the distance into your weekly workouts as you feel easier.

　　2. Slow down

　　There is no need to set yourself at the beginning to run a thousand meters in 5 minutes. Slow down your pace so that your breathing is a little faster than when you're walking, rather than gasping for air until your lungs hurt or you're out of breath. Don't run at variable speeds. Even though this is a great workout for belly fat, a comfortable, consistent pace is easier to maintain than a fast pace. Slowing down can allow you to focus on correct running form, which can alleviate some of the soreness caused by running. You also have time to look at the scenery or chat with your partners, which will make you fall in love with outdoor running. As your body gradually becomes stronger, your pace will naturally increase, and you can also challenge yourself with variable speed running.

　　3. Looking for fun

　　If you hate every second of running, then maybe you're doing something wrong. Bring your dog or your best friend, develop a new route, listen to your favorite music or radio station, buy new gear, use an app to record your steps, or go for a run by the pool and jump in to cool down right after.

　　4. Climb and Squat

　　Strong leg muscles make running easier. One way to do this is to add hills to your running routine to enhance your leg workout. Running uphill can feel surprisingly difficult, but when you hit the flat road at the top, you'll be surprised how easy it feels. Alternatively, you can tone your lower body muscles at home with squats, lunges, step-ups, or try this yoga combo for runners.

　　5. Don’t just run

　　Running on a schedule can effectively exercise your body and make running easier, but if running is your only form of exercise, boredom and mechanical strain can become overwhelming. Along with your run, add some aerobic exercise to your routine, such as biking, hiking, dancing, or swimming. Doing different aerobic exercises will work other parts of your body, so you'll feel more relaxed every time you put on your sneakers and get ready for a run. The best thing about taking a break from running to do other sports is that you really miss it and you feel more joy when you are excited to go out for a run.

　　6. Find the best time for running

　　It’s best to run at a time that suits you. Those who like to run in the morning can do it before going to work, while those who prefer running at night can do it after returning home.

　　A more important question than choosing when to run is this: Don’t run on an empty stomach or on a full stomach (eating). If you have an empty stomach, you will lose strength. If you have a full stomach, blood will be concentrated in the digestive tract, and strenuous exercise will have a negative impact on your body. healthy unfavorable. The best time is 2 to 3 hours after a meal.

　　When running on an empty stomach in the early morning, it is best to drink some sports drinks to help digestion and replenish energy, or eat a banana about 30 minutes in advance.

　　7. Do stretching exercises first

　　You are eager to lose weight, so you put on your running shoes and start running directly? This is not the best way to lose weight by running. You know, the energy in your body is divided into two types: rapid energy and reserve energy. Only when the rapid energy consumption is almost the same, your body's reserve energy "fat" will begin to burn. That is to say, if your physical fitness is not very good, you may be tired from running and fat consumption has not started yet. Therefore, if you want to effectively lose weight by running, you should do some stretching or relaxation exercises before running. On the one hand, you can warm up and prevent injuries. On the other hand, you can consume part of the glycogen first, so that the fat burning efficiency can be greatly improved before running.

　　8. Don’t run every day

　　Although jogging is good for maintaining health and losing weight, experts do not recommend running every day. It is best to run every other day. As for the day when you don't run, you can do stretching exercises to increase the flexibility of the whole body. This is very important and is the key to ensuring smooth metabolism of the whole body, especially to prevent the accumulation of fat and water in the limbs.