Running: an effective and convenient way to lose weight

　　Running can effectively increase energy consumption and thereby reduce weight. However, running to lose weight requires a certain amount of exercise to achieve the goal of losing excess fat. Generally speaking, if you want to burn 1 kilogram of fat, you need to run about 10 kilometers.

　　1. Preparation activities

　　Preparatory activities must be done before running. This is to gradually transition the body from a relatively quiet state to a state of moderate muscle tension and improve the central nervous system. nerve The excitability of the system and the activity ability of each organ are adapted to the needs of running. You can first do arm swings, leg swings, bending, turning, squatting and other gymnastics movements, paying special attention to moving the hip, knee, and ankle joints. The whole body reaches fever and the body feels light, heart rate When it reaches 85 times/min or above, you can start running.

　　2. Running

　　Running requires a certain amount of exercise, and mastering exercise intensity is the key to fitness running. Heart rate indicators are generally used to measure exercise intensity. (1) Appropriate exercise intensity. The heart rate per minute is 170-age. For example, if a runner is 40 years old, his appropriate heart rate when running should be about 130 beats/minute. (2) The number, time and distance of practice. Teenagers travel 4 to 5 times a week, 30 to 40 minutes each time, and the distance is about 5,000 meters; middle-aged and elderly people travel 4 times a week, 25 to 30 minutes each time, and the distance is about 3,000 meters. The running time for weight loss should be as long as possible.

　　The amount of exercise you run every day is not fixed and can be slightly increased or decreased according to your physical condition. For example, if you practice 4 times a week, the amount of exercise can be adjusted to large, medium, or small. The increase in exercise volume must strictly follow the principle of gradual progress and must not be done too hastily.

　　3. Organize activities

　　After running, you must do some cleaning (relaxation) exercises to gradually restore the various organs of the human body from a moving state to a relatively quiet state.

　　Method: You can first walk slowly for a certain distance, and then take a few deep breaths, usually for 3 to 5 minutes.

　　What everyone needs to know is that there is a fundamental reason why people gain weight: absorption > consumption! If you eat too much, your body does not need so much nutrients, so it will be stored as fat. To prevent yourself from gaining weight, you must maintain: daily intake of calories = calories consumed by the body. To make yourself lose weight, you must do this: Calories burned > Calories taken in every day. This is how weight loss works. Therefore, it should be remembered that effective running to lose weight must be combined with a reasonable diet.