How Long Does it Take For Running To Lose Weight?

How much running is needed to lose weight?

Exercise can help maintain lean body mass and reduce body fat. If you have good exercise habits, it is recommended to do 60-90 minutes of moderate-intensity aerobic exercise every day, 5-7 days a week, with a cumulative exercise energy consumption of more than 2000kcal; resistance exercise should be done every other day, 10-10 minutes each time 20 minutes. If the amount of aerobic exercise is all running, that is at least 5 times a week, about 1 hour each time. Of course, you must do it according to your own exercise ability, and increase the amount of exercise step by step. Don't do it too hard at the beginning, as it is easy to cause exercise injuries and the cardiopulmonary function cannot keep up.

How fast should you run each time?

Running to lose weight does not mean running as fast as possible. Running at a constant speed for a long time is ideal, and reaching your own fat-burning heart rate is better. Fat-burning heart rate = (220-age) × 60% ~ (220-age) × 80%. For example the fat-burning heart rate of a 20-year-old girl is: (220-20) × 0.6 ~ (220-20) × 0.8 = 120 ~ 160 times/minute If you have a sports bracelet, you can use it for monitoring. If you feel the level of fatigue or exertion, you feel "a little strenuous, a little tired, a little tired".

What should you pay attention to when running?

• Warm up before running: while activating skeletal muscles, you can also prevent sports injuries;

• The posture must be correct: look forward, tuck your chin; relax your hands and shoulders, swing your arms tightly and coherently, bend your elbows at 90 degrees, and avoid crossing the midline of your body; keep your waist straight, keep your center of gravity appropriately forward, and use gravity to generate momentum for your knees to accelerate forward. Relax and let the middle and front part of the sole of the foot touch the ground first so that the foot lands softly and the landing point is under the center of gravity of the body.

• Stretch after running: Stretching helps stretch your muscles and restore your lines.

Of course, eating 70%, exercising 30%, and daily diet control are also indispensable!