Long-term running can lose weight 1. Can long-term running lose weight?
Can long-term running lose weight? Long-term running can lose weight. You can lose weight by running for a long time, but you should pay attention to the correct way to lose weight by running. Only in this way can you lose weight by running more efficiently.
Long-term running can help people who have no foundation to lose weight successfully, but you should not be in a hurry to lose weight by running. It is not recommended that you run for too long at first. It's best to have a rest after the first run, and then slowly increase the running time (running bar will appear after running 10 minutes, that is, the body feels tired and wants to stop, and it will be much better to stick to the past).
Experienced runners will advise you to run for at least 30 minutes to lose weight. This is because after the number of steps 10 minutes, glycogen begins to provide energy for the body, and fat also participates in energy supply, but the proportion is small. After running for 30 minutes, fat metabolism will reach a higher level, and eliminating fat is the meaning of your running to lose weight.
2, the correct way to open running to lose weight.
Remember to warm up before running. Warm-up exercises can increase the temperature of muscles and make them soft and not easy to be pulled.
Such as: standing, hands akimbo, alternately moving ankles, about 5- 10 minutes.
Have the correct running posture. The basic points are: look straight ahead, swing your arms straight and regularly, breathe through your nose, and exert yourself on your toes.
Exercise intensity should be controlled well. Generally, the exercise heart rate is used to master, and it is best to keep the exercise heart rate between 1 15- 130.
Below 1 15, due to insufficient oxygen intake, the fat burning effect is not good, and above 130, it is easy to feel tired and difficult to persist.
Replenish water in time. Always pay attention to replenish water during exercise, and don't wait until you are thirsty to drink water. If there is no time to replenish water, people in poor health are likely to be dehydrated.
It is recommended to drink 300-500ml of water 30 minutes before exercise. Add 100-200ml every 20min.
It is forbidden to eat more. It is recommended to jog after running 1-2 hours before eating.
3. The best time to lose weight by running.
Optimal running time. When you start running, don't set the time too long. First, set the goal shorter, for example, 20 minutes for the first time, so that the time will not be long and the human body will accept it easily. At the same time, this period of time can also give the human body a metabolic transformation, so that it can breathe naturally and smoothly during exercise, and it is not too late to slowly extend the time after fully adapting.
It is best to run three times a week. It is difficult for office workers to keep exercising, but in order to keep slim, you should keep running three times a week. If you give up or forget halfway, the effect will be greatly reduced, and such exercise frequency is also the best for body and mind.
Benefits of running to lose weight 1, improving sleep quality
Through running, the blood supply and oxygen supply to the brain can be increased by 25%, so the quality of sleep at night will also be improved.
2. Increase vital capacity
Running can increase the average lung capacity from 5 or 8 liters to 6 or 2 liters, and at the same time, the oxygen carrying capacity in the blood will be greatly increased.
Step 3 exercise the heart muscle
During exercise, the frequency and efficacy of heart beating are greatly improved, and the elasticity of blood vessel wall is also increased.
4. Enhance immunity
Running can promote the production of white blood cells and eliminate viruses and bacteria in our bodies.
5. Enhance physical toughness
Running can enhance the anti-injury ability of tendons, ligaments and joints and reduce the probability of sports injuries. At the same time, skin, muscles and connective tissue can also become stronger.
6, eliminate tension
Jogging can inhibit the secretion of adrenaline and cortisol, two hormones that cause tension, and release people's relaxed mood at the same time? Endorphins? . , delay aging
Regular exercise can increase the secretion of growth hormone and delay aging.
8, bodybuilding and shaping
Running is a good way to lose weight and shape. Through running, women's body fat content can be reduced by 12%-20%.
Food eaten after running 1, light salt water
During running, a lot of water and salt will be lost in the body through sweating and breathing. If water is not replenished in time, it may lead to electrolyte disorder and dehydration. Therefore, you should replenish water first after running, and it is best to drink light salt water. Generally, take a rest after running 15-20 minutes, then drink water and drink less.
2. Liquid food
Liquid foods with more water, such as porridge and soup, are more suitable for eating after running. These foods contain a lot of water and nutrients, which can help the body to be replenished quickly.
3. Food rich in protein
It's easy to feel tired after running. Supplementing some foods containing protein after running will not only help to restore muscle glycogen and muscle synthesis, but also help to relieve fatigue. Like eggs, lean meat, fish and so on.
4. Foods containing carbohydrates
Carbohydrate foods, such as noodles, potatoes, rice, noodles, etc. It can quickly replenish energy to the body and help the physical strength recover as soon as possible after running.
5. Foods containing potassium