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How to run to burn more fat?There are 3 practical tips to keep in mind
With the increase in health awareness, more and more people are starting to join the ranks of running.
As a simple and effective way of exercising, running can not only improve cardiopulmonary function and enhance physical fitness, but also help us burn fat and achieve the effect of body shaping. But how to run more effectively to burn fat?This article will introduce you to three practical tips to help you burn fat faster during your run.
1. Control the running intensity.
Running intensity is an important factor that affects the effectiveness of fat burning. In general, moderate-intensity running is a better way to promote fat burning. So, how can you tell if your running intensity is appropriate?It can usually be measured by heart rate. For people who don't exercise, the target heart rate is roughly (220 minus age) multiplied by between 60% and 80%.
For those who exercise regularly, the target heart rate can be multiplied by (220 minus age) by between 50% and 80%. If you want to burn fat faster, you can increase the intensity of your running, but you must be careful not to overdo it to avoid causing damage to your body.
2. Arrange your running time reasonably.
The choice of running time also has a great impact on the fat burning effect. Generally speaking, running on an empty stomach before meals can be more conducive to burning fat, because in an empty state, the body needs to consume reserve energy to maintain normal physiological functions, and fat is the main reserve energy. However, running on an empty stomach can also easily lead to adverse effects such as hypoglycemia, so it is recommended to do running exercises 1-2 hours before meals. In addition, running in the evening can also help relax and promote sleep, which is more suitable for busy office workers. However, it is important to note that when running at night, ensure that there is enough light to avoid safety issues.
3. Adjust your running posture.
Proper running posture can improve exercise performance and reduce the risk of injury. First of all, keep your head up and chest up, look ahead, and don't lower your head and hold your chest. This ensures the integrity of the body and reduces the burden on the lumbar spine. Second, the arms are naturally bent and swing back and forth alternately. This can increase stride length and promote balance. At the same time, try to touch the ground as much as possible to reduce the impact on the knee joint. This can be achieved by landing on the ball of the foot or on the ball of the forefoot. Maintaining an appropriate cadence and stride length is also key. Generally speaking, a cadence of about 180 beats per minute is appropriate, and the stride length should not be too large or too small, depending on the individual's height and athletic ability. In addition, choosing the right sports equipment and venue is also an important factor to ensure the correct running form. A comfortable, supportive pair of sneakers and the right sportswear can improve exercise effectiveness and comfortChoosing a flat, moderately soft and hard sports field can reduce the risk of injury.
In short, in order to burn fat through running more effectively, you need to control the running intensity, arrange the running time reasonably, and adjust the running posture well.
Thank you for taking the time to read our article. If you have any questions or need further assistance, please do not hesitate to contact us. I wish you all the best!