When doing aerobic exercise, the human body needs calories, and the first thing it consumes is glycogen (carbohydrates are stored in the liver in the form of liver sugar) and fat. When glycogen is exhausted, it will start to increase fat decomposition and consumption, which will take about 20 to 30 minutes depending on the physique (for well-trained long-distance runners, this stage will be shortened).

Therefore, aerobic running must take more than 30 minutes, generally 40 to 60 minutes to achieve the purpose of effective fat reduction. And remember, when you start running, don't stop halfway. Even if you stop at the traffic lights, you should jog in place, because as soon as you stop, your body will start to replenish glycogen, which means that your fat-reducing efficiency is reduced.

For the purpose of reducing fat, the best time is early morning or after anaerobic training. When I first got up, the glycogen in my body was the lowest in a day, so the time to burn fat would be advanced; Moreover, heavy-weight anaerobic training will also consume glycogen, making fat loss more efficient (which is why women should also do weight training, a little muscle to look good? )

There is a complicated formula to calculate how much heat is consumed per unit time. According to the American Journal of Sports Science, the formula of male calorie consumption is [(age x 0.20 17)- (weight x 0.09036)+ (heart rate x 0.6309)-55.0969] x time /4. 184, The formula of female consumption is: [(age x 0.074)- (weight x 0.0574 1)+ (heart rate x 0.4472). It can be seen that the only two variables to judge how much calories you consume are heart rate and time, which are not directly related to what exercise you choose, how fast you run and how far you run.

Simply put, the faster you run (the higher your heart rate), the longer you run, and the more calories you burn. So don't ask how fast you should run to lose fat. The speed is up to you. What matters is whether the heart rate meets the requirements. After many calculations and verification, only when the average heart rate reaches more than 65% of the maximum heart rate can it be called effective fat reduction (the simple algorithm of the maximum heart rate is 220- age). Some sports, such as yoga, stretching, hula hoop, etc. It is difficult for your heart rate to reach this standard. These are called inefficient fat reduction. Effective fat reduction can be brisk walking, running, elliptical machine, cycling, rowing machine or any exercise that can keep your heart rate in the fat reduction zone (65%-75% maximum heart rate MHR) (swimming is also good, but the heart rate of swimming should not be too high, once it exceeds 80%, the drowning rate will increase greatly).

Gym treadmills, bicycles or elliptical machines usually have equipment to measure heart rate. You can control the speed so that your heart rate is about 60-75% of the maximum heart rate. At this speed, your body burns fat more efficiently than others. If it is a road run, you can buy a watch to measure your heart rate, or use a special app to measure your heart rate. Another simple way is to run sweating and panting, but if others can understand you, your heart rate should be in the fat reduction zone (64%-75% MHR); If others can't understand what you are saying, it is estimated that your heart rate has risen to more than 75% to the cardiopulmonary function area; If you sound like a dog barking. . . Congratulations, max oxygen uptake. Welcome to visit!

Generally speaking, the heart rate is the area where the body consumes the largest proportion of calories from fat in the fat-reducing area, and this heart rate area can be achieved by ordinary people without stress. You basically won't feel bad. Aerobic areas will challenge some novices. VO2 Max, that's a feeling that most people can't stand. Usually it is difficult for you to persist for more than 1 minute. You don't have to force yourself to vomit in the first place. Jogging keeps your heart rate in the fat-reducing zone. For most beginners, it is easy to get started and stick to it. The most important thing is that you burn more calories and fat than muscle.

People who don't exercise for a long time can start jogging or brisk walking, four times a week. The intensity of the first time can be adjusted according to your own situation, and you can even start with a quick walk of 10 minutes. Then try to increase it by 5 minutes and increase the running rate every week. Run when you are tired, and then run when you are tired, so that walking and running are integrated. The average novice should be able to jog for 40 minutes without stress for about a month. Those are 10000 meters from the start. . . Dear, come and practice Muay Thai with me. . . Tomorrow, I will help you sign up to challenge Bo Qiu. . .

Remember to walk slowly for 5 or 6 minutes as a warm-up before running. Remember to stretch your muscles for 5 or 6 minutes after running, especially your calves. Stretching can significantly reduce soreness and prevent muscle injury. Muscle will become longer and tighter without stretching, and its flexibility will become worse. Most importantly, isn't the slender calf your lifelong pursuit?

Running, like other sports, has the possibility of injury (of course, playing computer, watching TV and eating potato chips at home have the lowest chance of injury, if you can stand being soft and fat. . )。 We can't completely rule out the possibility of injury, we can only try to avoid it and reduce the chance. Beginners, especially heavier people, should avoid running with their lives at first, but it is best to set aside a few days to weeks to let their bodies adapt to the intensity from brisk walking. In order to reduce the stimulation to the knees, in addition to warm-up and stretching after exercise, you need a pair of light and shock-proof running shoes (don't wear a pair of converse or sneakers to run, it's useless, and there are girls who run in high heels on the playground. . . I kneel here. . . )。 It is best to run on soft ground such as plastic track, beach and grass, and try to avoid cement ground. It's better to run uphill than downhill (remember to raise the angle if you run the treadmill). In addition, the most important point is that running, no matter how good, is also a one-way single muscle group exercise. In order to avoid injury and aesthetic fatigue, and to develop muscles and physical fitness in an all-round way, it is best to mix running with other aerobic exercises, such as elliptical machine, mountain climbing machine, bicycle, cycling, aerobic, swimming, CW and anaerobic interval. Doing so will also make your body lose contact with your rules, thus maintaining or improving your exercise efficiency. In addition, elliptical machines, mountaineering machines, cycling and swimming are all non-impact and have little effect on your knees.

If the purpose is to reduce fat, in addition to increasing consumption accidents by exercise, it is more important to scientifically control the calories in daily diet (3 points for reducing fat depends on practice and 7 points on eating). Eat more meals and less, eat a healthy and diverse diet, eat more coarse grains, fruits and vegetables, lean meat, dairy products, eggs, fish, beans and bean products, and resolutely quit sugar and high-calorie junk food. Eat more dietary fiber (beans are the most abundant). The daily calorie is controlled at about 120% of metabolism. Eating too much will accumulate fat, while eating too little (95% of women in China make the mistake of reducing fat) will reduce metabolism and consumption, and the body will try to preserve fat and consume muscle and water. A few people who stick to a low-calorie diet often find themselves "thin and fat". Scientific diet control is very important!

Exercise helps the brain to secrete endorphins, improve your attention and memory, and avoid and improve depression (did you know that long-distance running is almost 97% equivalent to drugs in the treatment of depression? ), make you smarter. Exercise will improve your mood and confidence. Exercise gives you health, delays aging and improves the quality of life. Keeping your weight in a healthy range through exercise can largely avoid most modern diseases (diabetes, hypertension, heart disease, etc.). In a word, the benefits of exercise are endless.

I hope you don't take exercise as a means to lose fat, but as a part of your life. In this way, you will benefit a lot!