1. Did your chest get smaller after running to lose weight?
Yes Fat tissue in women's breasts accounts for a high proportion. When you lose weight by running, when the body fat keeps falling, the breast fat will inevitably decrease. Running is the whole body thin, and you can't choose thin parts. So a considerable number of women will find cups after running for a period of time.
The phenomenon of smaller size. But because of this, there is no need to worry about the occurrence of such a thing as "only breasts become smaller".
Another reason is that many women don't wear sports bras with support and protection when running. There is no other ligament or muscle tissue to support or support the female chest except the pectoralis major at the bottom. If there is no extra protection, the swing caused by running will damage the elastic fibers of the chest and lead to sagging of the chest. Then visually, you will feel that your chest is getting smaller. Some girls reduce their calorie intake when running to lose weight, which will also have an impact on their breasts. After all, losing weight means losing weight together.
2. Coping style
1, reasonably arrange the running amount. Generally, healthy running will not make the chest smaller quickly, unless it is long-distance running. If you only run three or five kilometers at ordinary times, I don't think you need to be particularly worried.
2. Wear a sports bra. I won't elaborate on this. The necessity of sports bra should be recognized by women now, not only for size, but also for their own health.
3, increase the corresponding chest fitness exercise. The bottom pectoral muscle supports the shape of the breast. The pectoral muscles are more developed, and the breasts will look bigger. Of course, don't practice too hard. Your boyfriend may not like it.
3. When is the best effect?
(1) morning run
Getting up early and running in the morning can form good living habits, as if this day will be 1-2 hours longer than others. Starting a day with exercise will make you more energetic, even better than drinking coffee. Morning is the beginning of a day, and it is also the starting point to make your mood more comfortable. Because the morning is also the time when the body temperature is the lowest, it is beneficial to improve the basal metabolism of the whole day by running in the morning to raise the body temperature. However, it is difficult for people who have no habit of getting up early to insist on running in the morning, especially in cold winter and hot summer, and it is easy to have a great burden on the cardiovascular system.
(2) Running at noon
Running at noon and changing into running equipment in a short time during lunch break can not only exercise but also affect the work efficiency in the afternoon. It can avoid being sleepy in the afternoon, which is better than taking a lunch break. In 2005, a survey report in the United States mentioned that when the exercise was arranged at noon, workers' mood, productivity, work quality and efficiency all improved significantly. But for office workers, running at noon needs to solve a bathing problem. Otherwise, the whole office may smell sweaty in the afternoon.
(3) Running at night
In the evening, fun run can relax after a hard day's work and study, take a bath and sleep after sweating, and the slight fatigue caused by exercise will make you sleep soundly. Night is the highest point of human body temperature, and it is also a very suitable time for exercise. Generally speaking, there is plenty of time in the evening, so it is easier to arrange running. However, after a day's study and work, accumulated fatigue makes it easier for me to be lazy and give up. Fun running is also relatively unsafe for women. In addition, if fun run is finished too late, it may affect sleep.
Therefore, there is no absolute "best" running time, and each period will have advantages and disadvantages. Running is not an immediate exercise, it needs your long-term persistence to see the effect. If you want to persevere, the key lies in which time is best for you, and it is easiest to integrate running into your life and continue it. Some people can't get up in the morning, so they can arrange fun runs; Some people will be too excited after fun running, which will affect their sleep. You can consider running in the morning. Some people go out early and come back late, so they don't have time for morning running and fun running. You can consider running in the afternoon.
Note: Whenever you run, be careful not to run on an empty stomach or full stomach. The best time is 2 ~ 3 hours after meals, at least 1 hour. When running on an empty stomach in the morning, it is best to drink sports drinks or eat a banana about 30 minutes in advance. Don't run as soon as you get up. You can warm up for 20 minutes before you start. This is because the body function has not fully recovered when getting up, and the heart burden is too heavy to exercise rashly.
4. Can brisk walking replace running?
From the perspective of losing weight, running is better than walking. A study in 2004 showed that running 1 mile (1.6 km) consumes 50% more calories than walking the same distance. It can be said that if you want to consume the same calories as running, it will take you 1.5 times as long to walk and twice as long as running. The reason is that when walking, there is always a leg touching the ground as a support point to maintain balance, and the leg is basically straight, and the center of gravity of the whole human body moves smoothly along a horizontal line. This stable state makes physical exertion relatively small.
When running, even if the speed is slower, the body will fly for a short time. In fact, when defying gravity leaves the ground by leg strength, the center of gravity will fluctuate, instead of being on a stable horizontal line like walking. This constant fluctuation of the center of gravity needs to consume more heat. So at the same time or distance, running is more efficient for burning calories.
Note: If you want to lose weight through exercise, you should not only open your legs, but also keep your mouth shut. Even if you eat, you should eat scientifically. You should make sure that you eat nutritious and healthy natural foods, such as fruits and vegetables, rather than those high-energy foods with high sugar and fat. Remember to choose natural and light food as far as possible in order to eat healthily.
5. What speed can reduce fat?
The ideal speed of running to lose weight can be judged by measuring the heart rate. Heart rate is one of the signs reflecting the intensity of exercise. Simply put, the faster you run, the faster your heart beats and the greater your exercise intensity.
Our maximum heart rate can be roughly estimated by the following formula: maximum heart rate =220- age.
As can be seen from the above table, the ideal heart rate of burning fat is 60%-80% under moderate and low intensity exercise.
For example, if the age is 30, the maximum heart rate is: 220-30= 190.
The ideal lower limit of fat burning heart rate is190 * 60% =114 times, and the ideal upper limit of fat burning heart rate is 190*80%= 152 times.
Then 1 14- 152 is the best fat burning heart rate, and the running speed corresponding to this heart rate is the best fat burning running speed. The heart rate is too low, the exercise intensity is not enough, and the fat burning effect is not good. If the heart rate is too high and you enter the anaerobic exercise area, the exercise intensity is too great, and you are prone to premature fatigue and cannot complete the training plan.
6. How do I know my heart rate?
To accurately measure the real-time heart rate, you can use a special heart rate meter or heart rate belt for sports. Now many GPS sports watches will provide heart rate bands, and some sports apps support Bluetooth heart rate bands. If there is no heart rate zone, you can use RPE to judge your feelings.
It is an effective method to calculate the intensity of exercise load through subjective feeling.
In this way, the number can be given according to the subjective evaluation of personal fatigue feeling during exercise, and this value is RPE value. PRE value corresponds to exercise intensity, and RPE scores of different intensities are multiplied by 10, which is roughly equivalent to the heart rate value at that time. If RPE is 15, the heart rate is about 150 beats/min. This rule is more suitable for young people, because the maximum heart rate will decrease with age, and in older people, this calculation will produce errors.
Finally, to sum up: sweating slightly during running, speaking easily, breathing, pace frequency and other rhythms are stable, which is the best heart rate state for burning fat; On the contrary, when you are out of breath and can't keep your current pace, you run a little too fast. You should slow down properly, let your heart rate return to the optimal fat burning range, and then keep running at this speed.
7. Avoid people who lose weight by running.
1. Patients with cardiovascular diseases
As we all know, running is an aerobic exercise. Running consumes a lot of oxygen, sugar and fat, and protein provides energy for the body. The faster the running speed and the faster the heart rate, the more the pumping capacity of the heart will increase, which will increase the burden on the heart and blood vessels and increase the exercise risk of patients with cardiovascular diseases.
2. Severe obesity
Severe obesity refers to obese people whose body fat rate far exceeds 28%. Obese people's lower limbs bear most of the weight of their bodies and have been under great pressure. If you still run, it will only make the joints of lower limbs worse and easily cause knee injury. Therefore, it is suggested that severely obese people should do less or no exercise such as skipping rope and running, and can do more exercise such as swimming and brisk walking with less burden.
3. Diabetic patients
Diabetic patients should not run immediately after insulin injection to avoid hypoglycemia. However, patients with severe diabetes are not suitable for running without insulin injection, or when there is acute and lovely hair dyeing fever. Because the patient's insulin level is low at this time, the glucose in the body can't meet the energy supply for running, and the body will consume a lot of fat to provide energy for exercise. Ketone, a fat metabolite produced by consuming a lot of fat, may cause poisoning.
4. Those people with serious knee injuries.
Running is a kind of exercise that fully exercises the lower limbs and requires the flexibility of the knee joint. For people with serious knee injuries, it is not recommended to run immediately after recovery. You can start with a brisk walk and practice step by step. When things get better, you can consider jogging. However, if you find recurrent knee joint attacks, it is recommended not to run again.
The method of skipping exercise to lose weight is very suitable for men and women, especially those women who know nothing about sports. They can master running to lose weight effectively!