How long does running start to burn fat?
The American Sports Association conducted a study. After the subject implanted the detector in his arm, his blood sugar began to consume in the first minute. After exercise 10 minutes, the blood flow of adipose tissue increased, indicating that fat began to burn, and the blood flow of adipose tissue reached its peak at 30 minutes of exercise. The highest blood flow concentration of adipose tissue can last for 6 hours even if exercise is stopped. Fat consists of glycerol and fatty acids. The blood of the subjects was analyzed together, and it was found that glycerol and free fatty acids were added, indicating that fat began to differentiate. According to the research results, scientists advocate that people who are interested in losing weight through exercise should strike while the iron is hot for 30 minutes, so that they can burn fat for 6 hours. In terms of calorie consumption, calorie consumption is the same as "step by step", but if you want to burn more fat, you'd better stick to it. If you exercise for 30 minutes at a time, you can burn fat for 6 hours, which is the best. However, you don't need much exercise time. Studies have shown that even if the exercise time exceeds 30 minutes, fat can only burn for 6 hours.
Fat-burning exercise
Fast and powerful exercise
Although the exercise time is short, it is fast, so that the heart rate can reach the standard quickly and keep it for a period of time. After each contraction of the heart, there is enough time to rest, which is conducive to the better work of the heart. At the same time, due to the regular contraction and relaxation of muscles, the venous blood return is accelerated, and the coronary artery that supplies the heart with its own nutrition is expanded, which can make the heart get more nutrition.
Weight-bearing exercise
When walking on the treadmill, lift two lighter dumbbells, fully move biceps, press shoulders and stretch triceps. Adding 3 pounds of dumbbells can increase the fat burning rate by 5- 15%.
Cyclic exercise
Practice one by one on eight strength instruments without interruption. Focus on hips, waist and legs. These exercises need to consume more oxygen, which can effectively raise the heart rate and burn more calories.
Alternate movement up and down
In order to burn more calories, upper body exercise and lower body exercise alternate.
How long can I run after dinner?
1 Generally speaking, you should run two hours after meals. If you do strenuous exercise, you'd better do it in an hour. If it is light exercise, it is best to do it half an hour after meals. If you have some patients with gastrointestinal diseases or other diseases, ask your doctor for advice when exercising.
If you want to exercise after a meal, you usually need to rest for half an hour before doing some light exercise, such as walking, because walking helps to promote blood circulation in the body and can also help digestion and absorption of food, but you must be careful not to run violently for a short time after a meal.
Not everyone can take a walk after dinner. Although walking can be beneficial to the digestion of food, middle-aged and elderly people should not spread after meals because they are weak and have weak blood regulation function. Exercise after meals can easily cause blood pressure to drop.
Precautions in sports
1. The choice of exercise mode varies from person to person.
2. Exercise to lose weight should be combined with diet control.
3. Exercise to lose weight should be persistent and step by step.
4. The intensity, duration and frequency of exercise should be within the safe range of the health and cardiopulmonary function of the weight-losing object.
5. Warm up before exercise.
6. Don't eat for 30 minutes after exercise. Because the gastrointestinal blood vessels are contracting at this time, eating will affect digestion.
7. Don't drink plenty of water after exercise, because after water is absorbed by the stomach and enters the blood, it will increase blood circulation and put a burden on the heart.