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.