How to Run in Daily Life is More Beneficial for Weight Loss

Running for weight loss requires a combination of scientific methods and individual differences, mainly achieved through controlling intensity, adjusting time, and combining diet. The main methods include maintaining moderate to low-intensity constant speed running, adopting intermittent variable speed running, arranging running time reasonably, cooperating with dietary management, and selecting suitable venues. When the heart rate is maintained at 60% -70% of the maximum heart rate, the proportion of fat energy supply is relatively high. It is recommended to run continuously for more than 30 minutes with the intensity of easy dialogue through nasal breathing, during which the body mainly breaks down fat for energy. Dynamic stretching for 5-10 minutes before running can prevent injuries, and static stretching after running can help with recovery. Be careful to avoid running on an empty stomach, which can cause low blood sugar, and it is also not advisable to run immediately after a meal, as it can affect digestion.

2. Intermittent variable speed running

Interval training with alternating high and low intensity can increase metabolic rate and continuously burn calories after exercise. You can alternate between a 1-minute fast run and a 2-minute slow run, with a total duration controlled between 20-30 minutes. This mode maintains high energy consumption for 12-48 hours after exercise through the EPOC effect. However, it should be noted that high-intensity intervals are not suitable for patients with cardiovascular diseases and beginners in running.

3. Reasonably arrange the duration

It is recommended to run for 40-60 minutes each time. The first 20 minutes mainly consume glycogen, and then the proportion of fat mobilization gradually increases. Maintain regular exercise 3-5 times a week to avoid muscle breakdown caused by multiple days of high-intensity training. Morning running can help activate metabolism, but it is important to pay attention to hydration; Night running requires a 2-hour digestion time to be reserved. People with a large body weight should start with brisk walking and gradually extend their running time.

4. Cooperate with dietary management

Control the daily calorie deficit at around 500 calories, and the protein intake should reach 1.2-1.5 grams per kilogram of body weight. supplementing with whey protein and bananas within 30 minutes after running can help with muscle repair. Avoid high-fat and high sugar diets to counteract exercise effects, and consume more low GI foods such as broccoli and chicken breast. Pay attention to adequate hydration before and after exercise, and supplement 500 milliliters of electrolyte drinks every hour while running.

5. Choose a suitable venue

Plastic track has less impact on joints and is suitable for long-term training; Off road running can mobilize more muscle groups, but attention should be paid to terrain safety. Treadmills can precisely control slope and speed, but lack natural wind resistance. Suggest alternating between different venues to avoid adaptability bottlenecks. Individuals with a weight exceeding 30% of the standard should prioritize water running or elliptical machines to reduce knee pressure. Running for weight loss should be done gradually, with an initial weekly weight loss of no more than 1 kilogram. Suggest combining strength training to improve basal metabolic rate and monitoring muscle fat changes through a body fat scale. When running, wear professional shock-absorbing running shoes. If there is persistent knee pain, stop exercising and seek medical attention. Maintaining sufficient sleep and stress management can help improve exercise effectiveness and avoid excessive training that can lead to elevated cortisol levels and hinder weight loss.