How to lose weight by running to be safe and reasonably not to hurt your knees?

 Core Tip: Running is a low-difficulty exercise chosen by many people who lose weight and have exercise needs. Not only can effectively activate the bones, but also have a certain effect on health and weight control. So, how do you need to run daily to be safe and reasonably not to hurt your knees?

　　Running is a low-difficulty exercise chosen by many people who lose weight and have exercise needs. Not only can effectively activate the bones, but also have a certain effect on health and weight control. So, how do you need to run daily to be safe and reasonably not to hurt your knees?

　　How to run properly

　　Time: Many runners are struggling whether to run healthy in the morning or healthy at night. In fact, Xiao Jiu wants to say here, where there are so many choices for office workers. It’s nice to have time to run! The running time is arranged according to your own needs. Morning running is better than morning running, and night running is better than night running. For those who have relatively plenty of time, they can make judgments based on the local air, environment, and public security.

　　How long does a run take? Generally speaking, it is recommended to control the time between 30 minutes and 40 minutes. Too long and too short will not achieve the essential effect of exercise. So just keep it for an appropriate time.

　　Action: Running is not a pure action. More need to pay attention to some details to achieve reasonable action. For example: when running, you should reduce the range of running, just use small steps. During running, you must keep looking straight ahead, and you should not lower your head to run, otherwise you will not be healthy and you will hurt your cervical spine.

　　In order not to hurt your knees, in addition to warming up before running, you must also avoid strange running postures such as raising your legs inside and outside. The legs are positive, and any movement that is biased to any one time is redundant.

　　Breathing: Keep breathing evenly, rhythmically, and follow your own footsteps. If you have difficulty breathing at the beginning, you can slightly reduce the speed, and take more rest, reduce the exercise time, and let your body get used to it slowly.

　　But for those who want to lose weight, you should run like this

　　Simply running, for those who want to lose weight, not only the efficiency of weight loss is a bit slow, but also easy to rebound. So, for people who want to lose weight, you should run like this efficiently.

　　Run fast-walk slowly-run fast, this cycle to train yourself. Keep running at a slightly faster speed than jogging, depending on your physique. After 1 to 3 minutes, switch to a slow step for 30 seconds, and then resume fast running after a break. This cycle, but the time is not recommended to exceed 30 minutes, otherwise it is easy to be physically weak and excessively fatigued.

　　The advantage of running in this way is that it can consume the body's glycogen more quickly, thereby helping to consume fat and achieve the effect of weight loss.

　　In addition to the above, I want to pay more attention to these.

　1. Create a calorie gap so that the consumption is greater than the intake.

　　2. The diet needs to be nutritionally balanced, not on a diet or on a hunger strike. Adequate intake of protein and fiber.

　　3. You can cooperate with a variety of exercises, aerobic exercise and anaerobic exercise together, can more effectively help the body burn fat.