Running is a recognized weight loss exercise, most people will choose to lose weight from running, because the threshold is relatively low and fat burning efficiency is relatively high.

However, some people say that running will hurt your knees, and some say that running will thicken your calves. If you also think this way, it only proves that you have misconceptions about running and do not have the right way of running.

Running requires methods and skills, otherwise it is easy to hurt your health and is not conducive to weight loss. The 4 common sense of running to lose weight, so that you more efficiently slim down, harvest a healthy physique.

The first one is the speed of running.

The speed of running is not the faster the better, we need to master the science of running rhythm, so as to persist for a longer time. Fast running belongs to anaerobic exercise, you can not hold on to 2 minutes time will be out of breath, lung capacity can not meet the oxygen consumption of running, can not achieve fat burning effect, but also easy to thick calf.

And jogging belongs to aerobic exercise, is sustainable to adhere to the fat burning training, we should control the speed of 7-10 km per hour, each time more than half an hour, can enhance the activity metabolism, promote the body fat burning.

Common sense 2, the impact of running on the knee

Running is suitable for most people, but large weight base of obese people should be careful to choose running, because when running the body knee will bear 2-3 times the weight of the weight, the damage to the joints is relatively large.

For people who are obese and of a normal size, the damage to the knees is benign and requires only a combination of exercise and rest. The greater damage to the knee is sedentary, long-term sitting people, the aging rate of the joint will accelerate.

Common sense 3, warm-up stretching

Do not ignore stretching training, before running, we need to warm up the joints, as well as muscle activation training, to promote the body's blood circulation, to find the feeling of fitness, so that when running is not easy to strain.

Before each run, we should carry out 2-3 minutes of dynamic stretching, especially for the leg muscle groups to warm up, and then start running training.

Common sense 4, the importance of diet

One pound of fat has 3900 calories, while sticking to a 1-hour jog can burn 500 calories, while a cup of milk tea with a serving of fried chicken has more than 600 calories. If you only exercise without managing your diet and like to eat all kinds of food, especially fried and high sugar foods, then it is very difficult for you to lose weight.

Losing weight requires taking your legs off and exercising while managing your calorie levels so that you can control your calorie intake while boosting your body's metabolism levels so that you can lose weight faster.

Keep these 4 common sense tips in mind, learn to train properly for running and keep running more than 4 times a week, and your body will slowly lose weight.