Why don't you lose weight by running? In order to lose weight, I try to run every day, and there is no shortage of wind and rain, but such efforts can't achieve results. Running can definitely lose weight, but it doesn't mean that running will make you thin. If you make these common mistakes while running, you will never lose weight. Let's take you to understand why running won't lose weight.

Why don't you lose weight by running 1 1, and pay too much attention to calorie consumption?

One of the most common mistakes in losing weight is to think that most calories are consumed by exercise and always care about the intake and consumption of calories. As long as you are alive, sleeping, standing and eating, you need huge energy.

Does this mean that there is no need for exercise? Of course not. Exercise has many benefits to health, and the type of exercise will affect the calories burned by the body after exercise. Running will burn calories, but sprinting or weight training will grow more muscles. As your body muscles increase, your body will burn more calories.

2. Don't try other sports.

Aerobic exercise can also effectively lose weight, weight training can increase muscle mass, improve static metabolic rate, and also help to lose weight. An effective way to lose weight is to test your physical condition and determine the exercise time and specific methods according to your body's reaction. When the weather is fine, going out to ride a bike is an effective aerobic exercise. Try other aerobic exercises, combined with weight training, and find the most suitable weight loss strategy.

3. Running too much.

There is no doubt that exercise is a part of a healthy life, but it still brings physical stress. Cortisol is released when you exercise. Not all cortisol is bad, but chronic stress and chronic cortisol can lead to insulin resistance, forcing the body to store abdominal fat.

Long-term increase of cortisol will lead to more inflammation, slower recovery, muscle tissue decomposition, fat accumulation and even damage your immune function. If you do 1 hour aerobic exercise every day, it is more than enough to lose fat. If you start running for 2-4 hours a day and your weight doesn't drop, you can try to reduce your running frequency and increase your weight training.

4, unchanged.

Our bodies are amazingly adaptable. If you do the same exercises over and over again, it will become easier and easier for you. This also applies to running, your body's metabolism and reaction will adapt, so the same amount of exercise will consume less calories. Let your weight loss plan run into a bottleneck.

A study by the University of Tampa in the United States found that running at a fixed speed for 45 minutes on a treadmill helps to lose weight, but it only works at the beginning. One of the biggest problems of running at a stable and moderate pace is limited calorie burning. Once the body adapts, the benefits are limited. Therefore, for weight loss, it is best to combine aerobic exercise with weight training. The slight muscle tear caused by weight-bearing training will affect metabolism during the repair process. The healing process needs energy, which means you need to burn more calories. As long as the original routine exercise is changed, it will bring great changes to the body.

5. can't run fast.

The variable of motion is intensity. When you step on the treadmill and run at a steady speed for 30 minutes or 1 hour, you will definitely feel tired, but the effect is not the best for losing weight.

Suppose the speed on the treadmill is 1~ 10, and now you let yourself sprint at a speed of 8 or 9 for a short time, what will happen? You will lose more fat. Your body needs to recover after exercise. It will convert lactic acid produced during exercise into glucose. These processes mean that your body will burn more fat.

Why don't you lose weight by running? 2 1, run now.

Speaking of running, running right away is not the best way to lose weight, because the energy reserve of human body includes fast energy-glycogen and stored energy-fat, so when running, first mobilize the fast energy, and only when the fast energy consumption is almost the same, the body will mobilize the stored energy and mobilize the fat. The scientific running method is: first, carry out related strength training and consume most glycogen. After all, running for a long time is boring.

It is suggested to retrain before aerobic exercise;

1. Training before training can consume most of glycogen reserves. When you start aerobic exercise, fat can be mobilized quickly and the efficiency of burning fat can be improved.

2. Because of glycolysis, retraining produces a lot of lactic acid. The accumulation of lactic acid not only affects the exercise ability, but also delays the recovery of the body after exercise. After retraining, aerobic exercise can bring lactic acid into the tricarboxylic acid cycle through pyruvate for complete oxidation, thus avoiding the accumulation of lactic acid.

3. Retraining can promote the secretion of catecholamine hormones such as adrenaline and norepinephrine and lipolytic hormones such as growth hormone, which is conducive to the mobilization and decomposition of fat.

4. Retraining can also increase muscle repair and synthesis. If the body contains more lean tissue, the basal metabolic rate will be higher. The more energy you consume, the more it helps to increase fat burning.

2. Run for 20 minutes at a time

From the above analysis, we know that fat, as a reserve energy, can only be mobilized when glycogen is consumed. Theoretically, about 20 minutes is the time when fat starts to mobilize and participate in providing energy. If you only run for 20 minutes and the fat is mobilized and you don't run, then you can't burn fat. This is why people often say that it is better to lose weight by running many times in less time than by running for a long time in less time.

Step 3 drink while running

Commercially available beverages can be roughly divided into three categories (usually about 350 ml per bottle): 60 kcal, 120 kcal and more than 200 kcal; 60 calories belong to low energy, and the most common one is probably 120 calories; "Over 200 kcal" is more common in energy drinks, such as glucose drinks. And we jog for an hour and consume about 500 kilocalories. If we drink a bottle of 350 ml glucose drink, it is equivalent to running for half an hour! Some people don't drink, but they bring some so-called secret supplements. Such as chrysanthemum tea, herbal tea, etc. These herbal teas are not high in energy, but they taste bad, so honey will be added. Although honey is a good health drink in summer, it is also a problem to supplement too much energy.

Step 4 run fast

Running fast on the sports ground, sweating like rain is super enjoyable, but the running time is not long, and more importantly, it does not consume any fat. The energy system of human body includes anaerobic phosphorus and glycolysis, and aerobic oxidation of sugar and fat. Fast running is short of oxygen supply, so the body can only supply oxygen but not energy, so fat can't participate in energy supply, only low-intensity exercise can have aerobic exercise, and fat can be mobilized and consumed as energy supply. As for how to judge aerobic or anaerobic running, I feel my heart beating faster and I am out of breath when running, which is an obvious anaerobic situation; When running, I feel that my pace and breathing are even and coordinated, and I can also speak without feeling that my pace and breathing are confused. This is the best aerobic long-distance running.

Step 5 jump and lean forward

Correct running posture is the condition to get the best running weight loss effect, and it is also the premise to prevent injury. If you get hurt because of one run, you will run in vain. The correct posture of the treadmill should be: striding with your legs up, your feet touching the ground, and your heels sliding on the ground. Pay attention to keep your body upright, don't lean forward and don't jump and run. When jumping and running, your toes touch the ground. When the other foot is lifted, the body's center of gravity is on the front toe, and the patella and patellar ligament are the most stressed, so the knee joint is easy to be injured. In addition, the contact surface of toes is small, which is easy to cause instability of the body, make the body swing from side to side, and easily cause ankle joint varus or valgus and injury. If you run forward, your center of gravity will move forward, which will increase the pressure on your knee joint and easily cause knee joint injury; The same center of gravity will be added to the sole of the foot, and there is no way to stabilize the arch of the foot, which is easy to cause ankle instability and injury.

6. Wrong morning run

For weight loss, morning running is a good aerobic exercise to lose weight. This is because after a night's sleep, glycogen in the body has been consumed in large quantities, which is conducive to fat mobilization. In order to avoid hypoglycemia, just add a small amount of sugar, such as about 5 grams of sugar water. If you plan to lose weight by running in the morning, you may run in vain after eating a big breakfast or waking up on an empty stomach. The most important thing to pay attention to in morning running is to replenish water. Because of about 8 hours' sleep, my body is seriously dehydrated. Be sure to add about 500 ml of water before running in the morning to avoid dehydration during exercise.