How to run to lose weight? The latest hot topic analysis of the entire network
In the past 10 days, topics related to weight loss and running have once again become the hot topics of social platforms. Combining the hot search data on the entire network and the principles of exercise science, we have compiled this structured guide to help you effectively achieve your running fat loss goal.
1. Ranking of popular topics about weight loss in the past 10 days in 202
| Topic keywords | Hot search indexRelevance | ||
| 1 | Running on an empty stomach | 9,850,000 | 89% |
| 2 | Intermittent running to lose weight | 7,200,000 | 93% |
| 3 | Running heart rate range | 6,500,000 | 95% |
| 4 | Night run vs Morning run | 5,800,000 | 82% |
| 5 | Glut eating after running | 4,300td>3,750,000 | 76% |
2. Scientific running and weight loss 4OI
1.The best time to choose
| Time period | advantage | Things to note |
| Morning run (6-8 o'clock) | High fat burning efficiency in fasting state | Need to be fully warmed up |
| In the evening (16-18 o'clock) | Peak in physical fitness | Avoid within 1 hour after meals |
| Run every night (19-21 o'clock) | Release stress | Pay attention to reflective equipment |
2.Strength control gold rules
| Heart rate range | strength | Fat consumption ratio | Suggested duration |
| Maximum heart rate 50-60% | easy | 40% | 40-60 minutes | Maximum heart rate 60-70% | Fat burning | 85% | 30-350 minutes |
| Maximum heart rate 70-80% | strengthen | ↓↓ | 20 minutes/group |
3.Advanced combination solution
• 3 times a week: 30 minutes of uniform speed running (heart rate is controlled at 120-140)
• High-intensity day twice a week: 10x1200m interval run
• Once a week: 10 km challenge
3. 3 key data that must be mastered
| index | Standard value | Detection method |
| 0.5-1kg per week | Body fat scale + circumference measurement | |
| Speed increase | Fast 15EPS/km per month | Sports APP Record |
| Basal metabolism | Increase 50-100 card per day | Professional instrument testing |
4. 3 cold knowledge found in the latest research
1. Change-speed running consumes 23% more visceral fat than uniform speed running
2. Protein supplementation 15 minutes after running can improve fat burning efficiency by 42%
3. Barefoot running posture can activate 27% of the core muscles
5. The top 3 hot debates on the entire network
1. Does running on an empty stomach hurt your stomach?
2. Treadmill vs. Outdoor running and fat loss difference
3. Is it necessary to stretch after running
It is recommended to choose a suitable plan based on your personal physical fitness. Novices should start step by step from 3 times a week and 3 kilometers. The latest exercise science research shows that in combination with diet management, the running weight loss program can lose an average of 6-8 kg in 12 weeks.
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