Because I have too much fat on my body, I am embarrassed to wear tight clothes in summer, so I have been running recently to lose weight. I wonder how much I can lose by running 5 kilometers every day for a month?
? How to do it
Can you lose weight by running five kilometers a day? See if your running time is up to standard. Running is an aerobic exercise. If you want to burn fat and lose weight, you need to exercise continuously for more than 20 minutes. It doesn’t matter how many kilometers you run. Therefore, although you run five kilometers every day, you need to persist for more than 20 minutes to lose weight. How much weight can I lose by running five kilometers every day for a month? 5-6 pounds. If you run five kilometers in about 20-30 minutes, you can consume about 400-500 calories. The human body needs to consume about 7,700 calories for every 1,000 grams of fat lost. According to this calculation, it will take about 1 month. Depending on the weight loss effect, the average person can generally lose 5-6 pounds, but the specific weight depends on individual circumstances.
? Running five kilometers a day is the main reason for losing weight. Slim legs When running, the force on the calves is very obvious. If your running posture is correct, the effect of thinning your calves will be obvious. It should be noted that if the running posture is incorrect, the fat on the calves will be burned, but the muscles on the calves will gradually grow, and as time goes by, the muscles on the calves will become more and more developed. Slim abdomen: When running, you need to tighten your abdomen and lift your thighs, which will affect the abdominal muscles, so it can stimulate fat burning in this part and achieve the effect of tightening and reducing the belly. Slim Arms Swinging your arms while running is a great exercise to slim down your arms. If you want to burn fat faster, the swing amplitude should be slightly exaggerated and the frequency should be increased.
? How to lose weight by running five kilometers a day? Do a warm-up exercise before running. Warm up thoroughly before running to open up various parts of the body, joints, and muscles, so that the body can enter a state of exercise faster, which can enhance the weight loss effect and prevent The occurrence of sports injuries. Running: Because aerobic exercise generally takes more than 20 minutes to start burning fat, even if the goal is 5 kilometers, the time should not be less than 20 minutes, and it is best to control it to about 30-40 minutes. Choose the best running time. There are two periods of time in the day where the weight loss effect is better. One is 6-8 am. At this time, the body consumes all night, and most of the fat is consumed through running. Better fat burning effect. Be careful not to run on an empty stomach. ?, it is best to eat something easy to digest, such as banana, yogurt, oatmeal, etc. before running. The other is from 16:00 to 19:00 in the evening. At this time, the body's physical fitness reaches its best state, it is at the peak of metabolism, exercise capacity also reaches its peak, heart rate and blood pressure also increase, speed, endurance and muscle strength are also at this time. when. At your best, when you go running to lose weight, you get twice the result with half the effort.