Running is one of the most basic exercises for weight loss, and many people who want to lose weight want to do so by running. But they don't have a plan for it and can't stick to it. Weight loss and slimming is a long-term exercise, without a good exercise plan, we can not successfully lose weight. So today we will introduce a running slimming plan, let's go see it together!
The length of running exercise
The principle of running is gradual, each running time is not shorter than 30 minutes, in order to improve the fat burning effect. The body is actively consuming body glycogen for energy at the beginning of the exercise, and as the length of exercise increases, glycogen consumption becomes less and less, and fat consumption becomes higher and higher. Generally after 20 minutes of exercise, fat consumption will only be significantly higher. Therefore, it is best to keep our exercise time at 30 minutes or more.
Running slimming schedule
The following share a set of running weight loss plan, we can be divided into 3 stages, a total of 60 days, combined with diet management, so that you weigh more than 20 pounds
The first stage (the first 20 days): When you first start running, the physical quality of the body, cardiorespiratory function is generally very poor, we can start with walking + jogging, running and walking, so that the body can get a short break, while improving cardiorespiratory function.
We need to increase the length of running as much as possible and shorten the length of walking in order to let the body break through the comfort zone, consume more calories and promote the decomposition of fat. For example, at the beginning, we can walk for 5 minutes, jogging for 5 minutes, and slowly transition to a rhythm of walking for 3 minutes and jogging for 6 minutes. Each time lasts 40 minutes - 60 minutes, 5-6 times a week for exercise.
The second phase (21-40 days): This period we have enough capacity to transition to jogging training, this time we can change the venue, go for ramp running, curve running or beach running, weighted running, to provide the body with appropriate resistance, can effectively strengthen the cardiorespiratory function, strengthen the muscle strength of the lower limbs, improve the flexibility of the body, and promote the body to further brush fat. Each time it lasts more than 40 minutes, 4-6 times a week for exercise.
The third phase (41-60 days): This period, we can add jump rope or open-jump training, for example: Jogging 5 minutes for 2 minutes of jump rope or open-jump training, training repetition of about 30 minutes, high-intensity interval training mode, effective prevention of muscle loss, improve the level of body metabolism.
