Whether exercise is effective or not, the first determinant is the time you put into exercise. Without enough exercise time as the basis, nothing can be said. "Adequate exercise time" involves three factors: exercise frequency, exercise duration and exercise period.
Motion frequency. In order to accumulate the sports effect brought by running, arrange running at least three times a week. It is found that the increasing trend of maximum oxygen uptake will gradually slow down when you exercise more than three times a week, but the increasing range of maximum oxygen uptake will become very small when you exercise more than five times. Therefore, for ordinary runners, it is more appropriate to arrange exercise frequency three or four times a week. At the same time, from the physical reaction after exercise, running less than three times a week (that is, running 0-2 times a week) will cause muscle aches and physical fatigue caused by not running for a long time during or after each run, so the fitness effect of running cannot be accumulated.
Exercise duration. The famous theory is that it takes 30 minutes for aerobic exercise to start burning fat. In fact, research shows that the duration of aerobic exercise does show a trend of changing the utilization of sugar and fat with the increase of time. However, it is not accurate enough to realize one-time switching at the time point of 30 minutes. It seems that only sugar is supplying energy in the first 30 minutes, and only fat is supplying energy after 30 minutes. According to some experimental data, the energy supply of fat is less than 50% at the beginning of exercise, but it gradually exceeds half before and after half an hour, while the energy supply ratio of sugar shows a downward trend. Therefore, if you want to lose weight by running, it is best to exercise for more than 30 minutes at a time to increase fat consumption.
Exercise cycle. That is, how long can you last? Every time you run, you should have enough exercise frequency and time. Beginners should stick to the exercise cycle of at least 1 to 3 months in order to get obvious weight loss effect. Suppose someone jogs three times a week, each time 1 hour, then the total number of runs in a month is 12 times and the total running time is 12 hours, which is not difficult to operate in practice. For many beginners who lose weight by running, they can usually see a good weight loss effect in the first month.
If you don't lose weight after running, the first thing to check is the frequency, duration and cycle of exercise. If you don't meet the standard, please continue to work hard and don't complain that running to lose weight is ineffective.
Strength training can promote the efficiency of reducing fat by increasing the content of skeletal muscle, so as to improve basal metabolism and make the body burn more fat. This is a view (although some people hold different views, they choose to recognize this view from real experience). In addition, EPOC (excessive oxygen consumption after exercise, also known as afterburning effect), that is, excessive oxygen consumption or afterburning effect after exercise and fitness, is another reason for strength training to reduce fat. It is found that the higher the intensity of training, the more oxygen the body needs to consume in the recovery stage after training, and the more calories it consumes. Aerobic exercise (such as long-distance running), because of the long exercise time, does not owe much oxygen during the exercise, or simply can not reach the maximum oxygen uptake. Strength training, on the other hand, can last up to 72 hours. In addition, a study on strength training to improve basal metabolism in a foreign university shows that the aftereffect of weightlifting can improve the basal metabolism of trainers by 9 to 1 1%.
Whether running can achieve the effect of losing weight involves many factors and varies greatly among individuals. But as long as we solve the above four problems and regain our graceful figure, why not?