How long does it take to run effectively to lose weight?

Nowadays, many people adopt the method of exercise to lose weight, but everyone is worried about the emergence of many problems. Some people worry that exercise will lead to weight gain, some worry that their legs will become thicker, and some worry that exercise will not help them lose weight, etc. Everyone knows that perseverance is the key to success in doing anything, and the same is true for losing weight. Now some people have asked how long one should run to lose weight? Let's take a look.

Regular and continuous running can help you lose weight effectively, but running to lose weight also requires a certain method. Running can speed up blood circulation and increase muscle oxygen uptake, but the speed should not be too fast. Keep the aerobic heart rate at 60%-80%; avoid ineffective exercise, as fat will stop breaking down under anaerobic conditions. The correct way to lose weight by running is as follows:

1. Be prepared before running

Before doing aerobic exercise, fully adjusting the body's potential heat energy to a ready state is beneficial to the adjustment of body functions, stimulating exercise hormones in the body, promoting the development of nerve cells in the learning area of ​​the brain, and improving memory to a certain extent.

2. Warm-up movements before jogging

Stand with your hands on your hips and alternately move your ankles for about 5-10 minutes. Warm-up exercises can increase muscle temperature, making muscles softer and less likely to be strained.

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

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

If you want to lose weight, you should not run too fast (of course not too slow either). A speed of about 6-7km/hour is the most reasonable, which allows fat to fully combine with oxygen and burn.

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

4. Relax after running to fully burn fat and shape your body

After jogging, stretching your body can fully burn excess fat in your body, exercise most parts of your body, and shape your perfect S curve.

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

After running, do some stretching to slow down your heart rate.

The above is about the method of running to lose weight. The editor would like to remind friends who run to lose weight that it takes time to do anything, and losing weight is also a long process. It cannot be solved overnight. So everyone please be patient. When losing weight, you should balance your diet properly. Running also requires strength. I wish you all success in losing weight.