5 Running Techniques, Fat Reduction, Skinny Stimulation, Real Adjustable Edition

Many people start to lose weight by running, but they find that running every day does not lose weight as they hope, because running is not only based on "how long you run," but also on the style you choose.

If you bring running techniques to suit your goals, with proper care for nutrition and rest, it increases energy metabolism, supports fat reduction, and makes exercise more productive.

1.Zone 2 Running ⭐ fits people who want to lose long-term fat.

Zone 2 is to run with a weight of about 60-70% of the maximum heart rate (Maximum Heart Rate). It is at a level that can still speak in short sentences. Even starting to breathe stronger.

How to train

* Continuous running 30-60 minutes

* 3-5 days a week

Advantage

* Helps develop the body's aerobic system.

* Increased ability to use fat as an energy source during exercise

* Fast recovery, easy continuation

* Suitable for beginners and those looking to lose fat in the long run.

2.HIIT Running ⭐ High Burn in Short Time

HIIT (High-Intensity Interval Training) is a high-weight sprint, alternating with a break or slow sprint, suitable for people with limited time.

Training example

* Run fast 30 seconds

* Walk or run 90 seconds slow

* All done 8-12 rounds

It takes about 15-25 minutes in total.

Advantage

* It takes little time but burns high energy.

* It stimulates EPOC (Excess Post-exercise Oxygen Consumption) or the body continues to use higher energy than usual in the post-exercise period.

* Helps develop the strength of the cardiovascular system.

3.Interval Training ⭐ increases both fitness and fat reduction

Interval Training is an alternating fast and slow running range over longer periods of time, so HIIT is suitable for people who already have a running background.

Training example

* Run 2 minutes fast

* Run 2 minutes late

* Continuously made 6-10 rounds

Advantage

* Increase the strength of the heart and lungs.

* Develop speed and durability.

* Use more power than running at a constant speed.

4. Long Slow Distance (LSD)

LSD or Long Slow Distance is a long, slow but continuous run that emphasizes distance rather than speed.

How to train

* Run 60-90 minutes slow

* Maintain a speed that can run continuously.

Advantage

* Increased endurance of the cardiovascular system.

* Use a lot of total energy from the exercise period.

* Suitable for long-distance sprinters or those who want to increase body toughness.

5.Fartlek Training

Fartlek is Swedish, which means "Speed Play," or speed play, is an independent speed-switching run with no fixed pattern.

Training example

* Run fast to the front power pole

* Then run slowly until the curve

* And then speed up again

* Do alternately as appropriate

Advantage

* Fun, not boring

* Practice changing rhythm and speed naturally.

* Helps improve fitness and increase energy consumption in exercise.

Summary

Running that reduces fat. It is not always necessary to run as long as possible, but rather to choose techniques to suit their own goals and fitness levels.

* Zone 2 Running suitable for long-term fat reduction

* HIIT Running fits those who have little time and want to burn high energy.

* Interval Training improves both fitness and running performance.

* Long Slow Distance (LSD) Suitable for creating toughness and increasing total power consumption

* Fartlek Training increases fun, reduces memory and improves speed naturally.

Even good running techniques should be done in tandem with proper diet, adequate rest, and regular exercise, because sustainable fat loss is caused by overall health care, not by running alone.

# Running technique # Burn fat # Exercise # Weight loss # Health and insurance