How effective is running in losing weight?

　　What is the best way to lose weight by running? Q1 When is the best time to run?

　　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.

　　The more important question than choosing when to run is "Do not exercise on an empty stomach or on a full stomach (after eating)" (Sakayuki Shinji). If you have an empty stomach, you will lose strength. If you have a full stomach, the 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.

　　What is the best way to lose weight by running? Q2 What is the most appropriate running time?

　　As long as your physical condition and stamina can adapt, it doesn't matter how long you run. But after finally changing clothes and getting ready, it would be a waste if we only ran for 5 minutes.

　　If the goal is lower, you can first set it at 20 minutes. Basically, 20 minutes will not make people find it difficult to persist, and this time can also give the body's metabolism a change, breathing smoothly and naturally taking steps easily.

　　If you want to run for a while longer, you should gradually extend it to 30 minutes or 40 minutes. If you can run for 1 hour, you are an amazing professional athlete!

　　What is the best way to lose weight by running? Q3 Is it okay to walk when you feel tired?

　　Of course, there is nothing wrong with walking for a while, but repeating "running - walking - running" will cause unnecessary fatigue. Just like a car needs more power when accelerating from 0, the acceleration process of "walking-running" at the beginning of running requires a greater force in an instant. Therefore, returning to the origin of fatigue will cause the accumulation of metabolic substances, making it easier to feel fatigue.

　　“Running at a relatively stable speed can reduce the burden and allow you to last longer," Sakayue said.

　　What is the best way to lose weight by running? Q4 What is the most appropriate speed for running?

　　You are not running against anyone, so there is no need to run so fast.

　　Running too fast at the beginning can easily cause you to lose strength along the way and give up halfway. The correct speed is to run at a pace that allows you to breathe easily and have enough energy to smile and chat with people you meet. This is what we often call the "smile rhythm".

　　Even when you are running with someone, don't force yourself to adapt to the other person's speed. You should run at your own pace. However, you should pay attention to changes in the surrounding environment such as temperature, humidity, wind direction, etc. and adjust your speed appropriately. Don’t forget to talk to your body while running with a smile.

　　What is the best way to lose weight by running? Q5 How many times a week is it better to run?

　　Setting goals too high is often more difficult to implement. That is to say, if you run once a week, if you are lazy once, the total effect will be 0. If this continues, you will be in danger of giving up completely.

　　Generally speaking, 2 to 3 times a week is better. If you don’t have time to do it once a week because of your busy work, that’s okay. You can run once or twice on weekdays, and once on weekends to relax. “If you think so, it’s best to limit it to five times a week, because exceeding this range may unknowingly accumulate fatigue on the bones and joints, and also accumulate psychological pressure. Finally it became disease causes.

　　What is the best way to lose weight by running? Q6 What should you do when you feel tired and don’t want to run anymore?

　　Even athletes will stop running when their physical condition is not good. Not suitable exercise There is no need to force yourself to run.

　　However, when you "feel too tired and don't want to run" due to daily chores and other reasons, a little light exercise can often change your mood.

　　“Static fatigue caused by life stress can often be eliminated by improving blood circulation through physical exercise," said Shinji Sakayuki.