Master the 3 do’s and 3 don’t principles of running to lose weight

　　Principle 1 of the 3 principles of running to lose weight: 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.

　　Principle 2 of the 3 principles of running to lose weight: drink juice after running

　　Experts recommend drinking some juice after running instead of plain water or sports drinks. This will not only replenish the lost water, but also replenish a variety of vitamins and minerals. More importantly, it can also reduce discomfort symptoms such as muscle soreness after exercise. This is because juice contains natural anti-inflammatory ingredients. So, start drinking juice!

　　Three key principles of running to lose weight: choose running shoes carefully

　　Don't just put on a pair of sneakers and go running, otherwise the slimming effect will be compromised and a woman's fragile toes and soles may even be damaged. It is recommended that you choose shock-absorbing running shoes that are designed according to human body mechanics and can completely fit the shape of your feet. They can absorb the shock caused by running and provide decompression protection for your feet, calves, and even your brain. In addition, since a woman’s pelvis is wider than male , so the foot is more likely to turn in when running, so you should also pay attention to whether there are support strips on the inside of the arch of the running shoe and whether there is a stabilizing piece on the outside of the heel. Especially when you are heavier, you need to prepare a good pair of shoes.

　　3 ways to lose weight by running. Principle 1: Don’t run every day.

　　Although jogging is good for maintaining healthy and lose weight, but 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.

　　3 ways to lose weight by running. Principle 2: Don’t run fast.

　　Don't think that the faster you run, the more fat you will burn. The situation is just the opposite. When you run fast, the oxygen supply in your body is insufficient, and your body is doing anaerobic exercise. Fat cannot fully participate in burning, so it cannot be consumed. Aerobic exercise with relatively low exercise intensity can promote fat burning in your body. So, how to judge whether your current running intensity is aerobic exercise or anaerobic exercise? The simplest way is that if you feel out of breath when running, it means that your body is performing anaerobic exercise; if your breathing is even and coordinated when running, and you can even chat with people around you while running without feeling breathing disorder, it means that you are doing aerobic exercise that can best promote fat burning.

　　3 ways to lose weight by running. Principle 3: Don’t just run for 20 minutes.

　　Theoretically speaking, under the premise of sufficient warm-up, jogging for 20 minutes will consume almost the same amount of energy quickly. When the stored energy fat begins to be mobilized and ready to be burned, if you stop exercising at this time, you will not be able to achieve the goal of fully burning fat. Therefore, if you want to lose weight through running, you must run for at least 20 minutes, and 40 minutes is the running time recommended by experts.