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Many people today are so busy with work during the day that they just want to collapse into bed at night. With no time for exercise throughout the day, fat gradually accumulates. One internet user shared how she gained 6-7 kilograms after marriage without realizing it. The more she wanted to rest, the more tired she felt. What shocked her even more was discovering she had mild fatty liver during her company physical examination last year.
Later, she became determined to exercise, ensuring at least 4 night runs per week, 40 minutes each time. After six months, she lost 10 kilograms, and her fatty liver completely disappeared.
Obesity: The Engine of Various Diseases
Obesity can lead to a series of complications or related diseases, such as hypertension, coronary heart disease, high uric acid, and high blood lipids. When obese individuals develop diabetes, hypertension, or gout, these conditions can damage their kidneys. Statistics show that obese patients with chronic kidney disease have a 2-7 times higher risk of requiring dialysis compared to patients of normal weight.
Exercise: The Healthiest Method of Weight Loss
Regardless of timing, weight loss must follow one principle: energy expenditure must exceed energy intake to break down and consume fat stored in the body. To achieve this goal, two main methods must work together:
- Diet control
- Increased physical activity
Many young people today prefer staying at home playing games, using phones, or watching TV rather than exercising outdoors. This not only prevents weight loss but is also detrimental to health. Even walking for thirty to forty minutes daily can consume energy stored in the body. Weight loss is a long-term process requiring consistent effort over time to burn accumulated body fat.
What’s the Most Suitable Running Speed?
Since you’re not racing against anyone, there’s no need to run too fast.
Starting at too high a speed can lead to exhaustion and giving up midway. The correct speed is one where you can breathe comfortably and have enough energy to smile and chat briefly with familiar faces you meet. This is what we often call the “smile pace.”
Even when running with others, don’t force yourself to match their speed; maintain your own rhythm. However, pay attention to environmental factors like temperature, humidity, and wind direction, and adjust your speed accordingly. Remember to maintain a dialogue with your body while running with a smile.
How Many Times Per Week Should You Run?
Setting goals too high often makes implementation difficult. Running once a week means if you skip one session, the effect becomes zero, risking complete abandonment of the routine.
Generally, 2-3 times per week is ideal, though running once a week is fine if you’re busy with work. You might run once or twice on weekdays and once on weekends for relaxation. Even if you “want to run every day,” it’s best to limit it to 5 times per week. Exceeding this range might unknowingly accumulate fatigue in bones and joints and build psychological pressure, potentially becoming a source of illness.
What Should You Do When You Feel Too Tired to Continue Running?
Even athletes pause running when they’re not feeling well. There’s no need to force yourself to run on days unsuitable for exercise.
However, when you “feel too tired to run” due to daily tasks, light exercise can often help change your mood.
Static fatigue from life’s pressures can often be eliminated through physical exercise that improves blood circulation.
