Running is my favorite aerobic exercise in weight loss. How to run to lose weight is the most effective, I mainly divide it into the following three points:
1- Maintain fat-burning heart rate: Fat-burning heart rate is the heart rate of aerobic exercise. Calculate the maximum heart rate by age (subtract age from 220). The fat-burning heart rate is 65%-85% of the maximum heart rate. It takes a while to achieve the effect of burning fat.
2- Exercise time: run in the morning on an empty stomach (if you have hypoglycemia, you can properly supplement food).
🏃Compared to night running, morning running on an empty stomach has less glycogen reserves in the body after one night of body metabolism. When the concentration of glycogen in the body is low, the body will consume fat for energy during exercise, thus consuming more fat.
💦Aerobic exercise in the morning can not only burn fat, but the fat burning process continues after exercise, that is, the metabolism throughout the day maintains a high level within a few hours after exercise.
⏰The general exercise time is 40-50 minutes, 3-5 times a week, combined with anaerobic exercise, on a monthly basis, persistence will definitely pay off!
3- Control diet: less oil and salt, quit sugar and high-calorie food, eat protein, dietary fiber, carbohydrates for three meals, do not stay up late, drink enough water 2000ml.
⚠️If you feel flustered during exercise, stop in time; if your limbs are weak, add food; if you feel dizzy or nauseated, stop exercising immediately.
🤔What else do you want to know, let me know in the comment area~