Every time when runningweight loss is mentioned, everyone starts running. Running is indeed an exercise that can fully consume calories and burn fat. People who need to lose weight can rest assured that running is one of the most efficient exercises for losing fat. RunningLosing weight Of course there is no problem. The problem is that many people are anxious to lose weight and always feel that the faster they run, the faster they will lose fat. In fact, this is really not the best way to lose weight by running. Stop your current meaningless running! Don't worry if you are sweating profusely from running. Not only will the effect be very poor over time, but you may also get injured. 
1. Running also depends on intensity. Usually, we divide running speed into three types: comfort running, endurance running, and speed running. Among them, comfort running is used to lay the foundation, such as exercising the heart, cardiopulmonary, muscles, etc. Endurance running is to further strengthen the results of comfortable running, and speed running can be said to make a qualitative leap in training. Many people who think they run very hard are actually in the endurance running zone. When they train for endurance running for a long time and do not pay attention to the foundation of comfortable running, it will be reflected in the body that the heart muscles are weak but have to work hard to relax and contract to provide more energy to the whole body. To supply blood, the blood vessel walls are not very flexible yet they need to withstand the torrent of pressure from the heart. The muscles are not strong enough but have to bear the impact of the ground reaction force caused by fast running. Doing so is really the same as building a building without building a foundation.
A clear understanding of running speed and the benefits each speed brings is a required course before we start exercising, otherwise the results of exercise may not always be good. If you don’t master the right method, it is very likely that you will run in vain.
2. The role of three types of training intensity
1. Comfortable running This intensity is very basic but important and is widely used in training. Common ones include warm-up before running and relaxation jogging after intensity training, recovery training after competition and LSD (Long Slow Distance jogging) training during training. Comfort running is the basis of aerobic training. When you want to start real running training or want to challenge a longer running distance, you must start with the comfort running intensity. The answer is simple. For example, if a person who sits for a long time in the office wants to exercise, he must first stabilize his cardiovascular system and improve his lung ventilation capacity and musculoskeletal strength through comfortable running before he can officially start relevant training. Otherwise, he will be putting himself in a bad position. In danger.
It also plays a more important role in "healthy running", because at an intensity of 60% to 70% of the maximum heart rate, the heart can relax and contract to the greatest extent, which can well exercise the myocardium and strengthen the heart's pumping ability. (The movement and contraction of the heart muscle drives blood flow throughout the body).
2. Endurance running Just like its name, its function is to improve your endurance level. Training at this intensity can effectively improve lung capacity, blood oxygen transport capacity, and muscle metabolism. After all aspects are improved, The aerobic capacity will also be improved and the endurance will be stronger. This training is suitable for almost everyone. Long-lasting sports such as football, basketball, and badminton all require good endurance to achieve good sports performance. It is even more important for running enthusiasts, and it is an important magic weapon for amateur runners to improve their running performance.
3. Speed running The most commonly used speed running is interval training. The purpose is to make the muscles work under high heart rate load. In this case, the muscle oxygen supply is insufficient and the body's lactic acid accumulates quickly. After repeated stimulation of the muscles, Training can significantly improve the body's ability to resist lactic acid. (For example, 2000m interval training) Intermittent training (speed running) can use the method of "resting" the muscles to keep the heart, lungs and cardiovascular system in a high working state. Repeated stimulation training in this way can strengthen and improve The purpose is to circulate blood in the body, increase heart capacity, and ultimately deliver nutrients to the muscles continuously. (For example, 400m interval training) When performing speed running, the body moves quickly and needs to work harder to overcome various resistances to maintain balance and stability. Repeated stimulation can improve the economy of running (improving running skills, coordination, and saving physical energy).
3. Use heart rate to express intensity. We can divide the intensity range of running according to the maximum heart rate. The maximum heart rate refers to the number of heartbeats in one minute under the maximum exercise load. There are two ways to know your maximum heart rate, one is formula calculation and the other is actual testing.
►Formula calculation: "220 - Age" If your age is 30 years old, then your current maximum heart rate is 190 beats/minute. The result calculated by the formula is the average value of this age group, not the accurate personal maximum heart rate. It is recommended that the actual test be more accurate. ► There is a heart rate device: Among all heart rate devices, heart rate straps are the most accurate, followed by watches that can record heart rate, and finally heart rate bracelets. Bring your own heart rate device and run 800 meters with all your strength under the premise of fully warming up. After running, you can intuitively see the maximum heart rate of this run on the device, and take a short rest (the heart rate returns to about 100 beats/minute). Then do the next set of all-out 800 meters and record the maximum heart rate for the second run. If the value of the second test is greater than the first, you need to continue testing for a third or even fourth time until the running heart rate no longer continues to rise. Choose the highest heart rate as your maximum heart rate. (Three times is enough for most amateur runners, and you may run out of energy if you continue.) Comfort running: We call the intensity range of 60% to 70% of the maximum heart rate a comfort run, and this intensity is often called a comfort run. is 60% effortful.
Endurance running: It is the intensity range of 70% to 85% of the maximum heart rate, usually called 70% to 80% effort level. Speed running: is the intensity range between 85% and 99% of your maximum heart rate, often called 90% effort.
4. How to find the training intensity that suits you. During training, you can use heart rate equipment and breathing comparison methods to find the training intensity that suits you. ► Currently commonly used heart rate devices include heart rate belts, heart rate watches, and sports bracelets. These heart rate devices can clearly display your real-time heart rate during exercise. ► Breathing comparison method: Judge your current training intensity by the degree of shortness of breath while running. Comfort running: You will feel very comfortable when exercising at this intensity and can talk easily. During comfortable running, your breathing rhythm is about one breath every 4 steps, which is how hard it is to climb stairs. Endurance running: The intensity when running a marathon is basically the intensity of endurance running. At this intensity, you can simply talk, but not talking will make you feel more comfortable. Breathing is about every 3 steps. Endurance running at high-intensity will feel very tiring, but you can persist. You need to take a breath every 2 steps. Speed running: When running at this intensity, you can last for 3-5 minutes at most. You just want to take a big breath during the whole process. You can obviously feel that there is not enough oxygen and complain that your lung capacity is too small. During or after running, your legs will Feeling sore and bloated.
5. The best time to run for weight loss From the perspective of consuming enough fat, running 40 minutes to 1 hour each time and 5 times a week is necessary for people to lose weight. A running volume of 20 minutes is enough for healthy running, but the running volume for weight loss needs to be doubled on this basis. The longer the better, but considering fatigue and injury risks, 1 hour is the upper limit for most people who want to lose weight. Similarly, running three times a week is the running frequency for healthy people, while people losing weight need to increase the frequency of exercise to five times a week. Of course, if you can keep running every day, the weight loss effect will definitely be better.
6. Basic principles and precautions
1. When training for marathon LSD through comfort runs, the maximum length of each training session should not exceed 3 hours or 32 kilometers.
2. When you want to perform endurance running training, please first use the intensity of comfortable running to gradually transition to endurance running training. Runners with poor exercise foundation may quickly accumulate lactic acid if their maximum heart rate exceeds 80%. Please choose the intensity of endurance running according to your personal ability.
3. In each training stage, the amount of speed running should not exceed 10% of the total training volume (for example, my monthly running volume is 60km, then the speed running training should not exceed 6km); secondly, beginners or athletes For those with lower levels, speed running training is not recommended;
Third, speed running training is not recommended when you are injured, sick or in poor condition. In short, only by finding the training intensity that suits you can you maximize the effectiveness of running. Don’t waste every run. I believe that all sports and weight loss enthusiasts can slim down like lightning before summer comes~