"Other people's running can be thin. Why am I getting fatter? I must have lost fake fat. " "Why run for so long, or not thin? In order to be thin, a flag was set up, and 10 kg was useless. Didn't attend the dinner, didn't buy clothes, didn't change his head. Many women, when it comes to losing weight, immediately run on the playground. You can't lose weight if you don't know how to run!
Running to lose weight, we must look at the following two important details. Whether running consumes more calories than you eat leads to the calorie gap. Whether the running mode can achieve the best fat burning effect. The most important question is about "eating". There is a popular saying in the weight loss community: eat 7 points and move 3 points. If you want to lose weight in a week, you must create an "energy gap" of about 2000 calories through food and exercise.
If you can't control your mouth, or eat too much, or be greedy, you must run, enough, and a reasonable diet! For running about 25 kilometers a week, Miss Mi consumes more than 1500 calories. Plus strength training and daily consumption, the consumption of 2000 calories per week is no problem. Above: Record the daily running mileage and calculate the calories burned. Only by adjusting the calorie difference immediately, rather than the calories consumed, can we lose weight more effectively.
The question is what kind of running style is important? Proper exercise intensity and heart rate are the key to reducing fat. Some people run, some jog for 40 minutes, and some speed up. Some people can run for an hour at 5 kilometers, while others can run in 30 minutes. Their sports performance must be different. Therefore, exercise intensity and heart rate must meet the conditions of reducing fat.
Beginners jog at 60% exercise heart rate for 30-60 minutes, and advanced runners jog at 50-80% exercise heart rate 15-20 minutes. Target heart rate =(220- age) *(60%-80%) Interestingly, no matter how many kilometers and how long you run, you should try to run at a constant speed. Don't run often. If it is an advanced stage, you can choose to run at variable speed.