Running is not thin but fat. What is it? Running is not thin but fat because the running method is incorrect, and there may be phenomena such as not running fast enough, taking too long exercise time and incorrect posture.
1, not running fast enough
Running is an aerobic exercise that can effectively burn calories, but if you want to lose weight through running, you must keep your heart rate above 100 beats/minute, otherwise it will be difficult to lose weight. You can use a timing tool to calculate your heart rate during exercise. Of course, it is easier and more convenient to choose a sports bracelet to monitor your heart rate.
2. Exercise for too long.
In the first 20 to 30 minutes of running, most of the body consumes sugar, so for people who want to lose weight, it is generally recommended to keep aerobic running for more than 30 minutes. However, there is an upper limit to the time, which is generally not more than 50 minutes. The reason is that running for too long will consume all the free sugar in the body, and then protein will participate in the consumption process, making you lose muscle fiber. The loss of muscle will directly affect the metabolism of fat, which is not conducive to losing weight.
3. Incorrect running posture
When aerobic running, it is recommended to swing your arms back and forth with fists on both sides of your body, so that you can better exercise the muscles of your upper body. Especially when running on the treadmill, you must be careful not to hold the handrail, which will directly affect the muscle participation efficiency of your upper and lower body and affect the exercise effect.
4. Eat junk food after running
Burning a lot of calories will produce hunger, but be careful of this feeling. Choosing junk food to satisfy hunger is putting the cart before the horse. It won't be long before you feel hungry again. Eat after running to ensure the nutrition of the food, and the calories should not exceed 150 calories. If you exercise before meals, you can eat properly after running, so it is suggested that if you want to eat, it is best to choose before exercise.
5. No warm-up before running
Warm-up exercise is the preparation stage of each body before exercise, which can avoid problems such as muscle strain during later exercise. Especially before running, leg stretching is particularly important. Only by fully warming up and stretching in place can the calf be put into the "weight loss war" at its best.
How to lose weight by running 1, the best time for running: morning and evening.
Morning and evening are the best time for running. In the morning, the air is fresh. Go out for a run and exercise. While breathing, you will face the warm sunshine. At this time, ultraviolet rays should not be too strong, which can help you improve your metabolism and let your body enter the fat burning state early. Running before eating at night is also good, the temperature is not so high, it is easy to start running, and it is also helpful to control appetite.
2. Drink 1 glass of water before running.
Before you start running for 30- 1 hour, you can eat something a little, such as 1 banana, which can replenish your physical strength, but be careful not to eat too much, try to give the food some time to digest, and then drink 1 glass of water before running. On the way to running. Replenish water every 15 minutes to avoid water shortage.
3. Be sure to warm up before running
Before exercise, we all stretch and do warm-up exercises. In fact, it is not only to prevent harm to our bodies, but also to improve the efficiency of burning fat by preheating our muscles. Plus, if you keep the correct posture when running, the weight loss effect can be easily doubled.
4. It is recommended to run outdoors.
Even if you have a treadmill at home or like to exercise on the treadmill in the gym, you might as well go out for a run. Outdoor will inevitably encounter external resistance such as wind and small uphill, which increases the intensity of exercise to a certain extent and is also a way to increase heat consumption. In addition, outdoor running can also breathe fresh air, enjoy nature, relax your body and mind, and be more conducive to persistence.
5. Don't run too often.
It is best to smoke 2-3 times a week to give yourself and your body enough time to rest and recover. Too much strength is not conducive to persistence. In addition, don't rush to rest after jogging, try to run in situ for 4-6 times, 10 second, which can further accelerate the burning of body fat and consolidate the weight loss effect.
Step 6 replenish energy in time
If you feel tired all the time during exercise, you may not get enough energy. Eat foods with high sugar content 90 minutes before exercise, and sugar will quickly replenish your energy. At the same time, don't forget to replenish energy after exercise, so that you will always be full of energy and energy!
7. After running, you should * * *
It is suggested to do * * * 5- 10 minutes after running, which can relax leg muscles and make legs slim. At the same time, if possible, soaking feet with hot water before going to bed can effectively eliminate leg obesity such as edema, thus achieving the effect of stovepipe.