For example, in the 1000m physical fitness test for college students, it takes 3' 15 "seconds for boys to get excellent grades from junior to senior, and 5'50" seconds for boys to fail. Through the men's 1000m project, there is a big gap between Excellence and failure. As mentioned above, it is not only a simple running exercise, but also everyone's running skills and skills; Physical exercise function of the body; Physical fitness is directly related. If you want to run easily, you must work out the distance and intensity that you can reach, and carry out systematic exercise with a purpose, so that you can easily run this distance and achieve the ideal load intensity.
Don't take losing fat as an easy task. Maintaining a reasonable weight through energy balance should be a part of life. Choosing an effective running exercise to reduce fat requires a good grasp of time and intensity. Running time is 20 ~ 60 minutes, not counting warm-up exercises and finishing and relaxing activities after running. When running, your heart rate reaches 70% ~ 80% of your body's highest heart rate, and you should run 5 ~ 7 times a week (preferably in the morning).
Practice has proved that the effect of simple running to reduce fat and simple dieting is not as good as that of exercise combined with dietary restriction. Reducing fat is to control the intake of sugar and fat in the diet, not to control the water intake of the body. The fat-reducing diet should be a high-protein, low-fat and low-sugar diet, while ensuring nutrition. Arrange the diet for a day reasonably, eat well at breakfast, reduce the amount at noon, eat less at dinner, and don't eat before going to bed.
Running to lose fat requires a reasonable load intensity. When the running intensity reaches 70% ~ 80%, the heart rate percentage with the fastest running intensity is in the range of 60% ~ 70%, which can be called "sticking to the validity period", and the heart rate intensity below 60% can be considered as "a pure waste of time". Exercise intensity load with heart rate between 80% and 90% usually only occurs frequently in the training process of professional athletes, so it is difficult for ordinary people to maintain such a large load intensity during the whole running process.
Running for 20-60 minutes can start with 20 minutes each time and increase by 3-5 minutes every week until 40-60 minutes. In the running time zone, you can change the time in the interval of 30 ~ 60 minutes according to your physical condition and needs in the future running process.
Now most people choose to run to lose excess fat. Because on the surface, running seems easier than other ways to lose fat.
However, this is not the case in actual operation. Some runners are panting and exhausted every time they run. Running is a nightmare for them. When it comes to running, there is a deep fear. Every run takes a long time to brew and hesitate.
Even so, some people's fat is always with them. It is really depressing and frustrating.
So, how can I run to burn fat easily? Aerobic jogging can make us run easily and burn fat.
Why?
This is about the heart rate.
When we are running, our heart rate will increase with the increase of intensity. From resting heart rate to our maximum heart rate, it is simply divided into warm-up interval, aerobic interval and anaerobic interval.
If we run too fast, our heart rate will rise to the anaerobic range. At this time, the speed of eliminating lactic acid in the body can't keep up with the speed of producing lactic acid in the body, and a large amount of lactic acid will accumulate in our muscles, which will make us feel tired and lead to running.
If we run with moderate intensity aerobic jogging. The heart rate will always be within the aerobic heart rate range, so we can run easily and breathe smoothly, and lactic acid will not accumulate in the body. When we do aerobic jogging, our bodies burn a lot of fat to provide energy for our muscles.
How to know your aerobic jogging heart rate interval? The heart rate range of aerobic jogging is between 60% and 80% of our maximum heart rate.
We can measure our maximum heart rate and then calculate it according to our maximum heart rate.
It's best to measure the maximum heart rate yourself, because everyone's value is different.
You can find a ramp about 200 meters, try your best to rush to the top of the slope and sprint three times in a row. One of the highest heart rates is our maximum heart rate.
When we do aerobic jogging, it is best to run at about 70% of the maximum heart rate, which has the best effect of reducing fat.
We usually do aerobic jogging training, which can not only reduce fat easily when running, but also exercise our aerobic foundation. Actually, this is a multiplier.
Therefore, my answer to the question raised by the subject is:
This question is simple. If you are a man and want to burn fat easily, then find a woman who is not a wife and has a somewhat beautiful figure. Running together every day will not be tiring, and it is easy to burn fat [covering your face].
If you are a woman, and vice versa.
Buying a heart rate watch or heart rate belt can accurately prompt the running heart rate and improve the scientificity of exercise by scientific means. Recommended brands: Jiaming, Songtuo, Huawei and Apple.
After reading so many answered questions, I didn't get back to the point [covering my face]
The optimal heart rate for reducing fat is between 130 and 140. At this time, the body's fat supply is best. Actually, it's just jogging, and it's not very tiring.
Let's talk about the principle of fat reduction first. The three hormones in the body are insulin, adrenaline and cortisol. When adrenaline exceeds insulin secretion, you will lose weight, while when insulin exceeds adrenaline secretion, you will grow, and when cortisol is secreted, your fat will not burn. It is the protection of the body and mechanism.
In fact, for Xiao Bai, losing weight is not the best match with exercise. Running for an hour consumes 500 calories, and eating two Oreo cookies at home consumes about 400 calories. If you really want to lose weight, reply to me, and I will give you a correct, effective and not tiring method [making faces].
These are two unrelated questions. Running has nothing to do with burning fat.
1, people eat fat, eat less and get thinner, which has nothing to do with exercise. For example, if I eat, drink and run all day, I won't lose weight. Therefore, the first thing to lose weight is to control stress, diet and sleep. This will make you thinner.
Many people think that running can be done directly, but it is not recommended. You should spend about 2 months practicing leg and hip strength, so it will be much easier to run again. Your running posture is correct in advance.
I hope I can help you. I have written an article about the preparation before running. You can have a look, I hope it will help you.
Jogging to lose weight
Simple running is called the king of aerobic metabolism, and jogging in running is called fitness running. Jogging is simple, the amount of exercise is easy to adjust, and the slimming effect is more obvious.
When jogging, the waist, back and limbs are constantly moving. In addition to effective fitness, you can also burn fat, thus reducing the storage of fat in the body and achieving the effect of slimming. However, it should be noted that jogging should be supplemented with water in time. It is best to run 3-5000 meters every day, just run normally, and don't run with your forefoot. Stretch your muscles after running 15 minutes.
Jogging has a positive effect on middle-aged and elderly people to maintain good heart function, prevent lung tissue elasticity from decreasing, prevent muscle atrophy, and prevent coronary heart disease, hypertension and arteriosclerosis. At the same time, it can accelerate fat consumption and achieve the goal of losing weight quickly.
Sugar, fat and protein can provide energy for our bodies. When the human body consumes these energies, it will mainly be glycogen, and when the blood sugar content is insufficient, it will be oxidized (that is, burning fat), and then protein. Among them, sugar can be converted into fat in large quantities, but the efficiency of converting fat into sugar is not high, so the essence of losing weight is to let the body burn fat, not sugar.
When the human body ingests physical objects, sugar will be stored in three places, liver glycogen, muscle glycogen, and then sugar in the blood, that is, blood sugar. When the blood sugar concentration is insufficient, liver glycogen will be decomposed, and when the liver glycogen is insufficient, muscle glycogen will be decomposed. Sugar will be converted into fat with high conversion rate. So when eating, we can eat more fiber and protein, which can meet the basic energy needs of our body. At the same time, the human body will actively decompose fat because the energy intake is less than the consumption.
Carbohydrate first runs in the digestive system, and finally breaks down into glucose, which is blood sugar when it enters the blood. When physical load occurs, blood sugar will supplement the brain as body energy. Our body will turn blood sugar into a sugar source and store it in the liver or muscle, but our body can't store too much sugar source. The average total amount of sugar for adults is 300-400g, and indigestible blood sugar will be converted into synthetic body fat.
Carbohydrates break down into glucose and enter the blood. Glucose molecules can't reach the cells in the human body independently, because too much blood sugar will have very serious side effects on the body, so the pancreas in our body will produce transporter (insulin), and insulin will transport too much blood sugar to adipose tissue.
From the direction of exercise, the factors of carbohydrate intake can include several aspects: one is the amount of exercise in a day, the other is the total amount of carbohydrate intake at a time, and the third is the speed of the process of decomposing carbohydrates into glucose.
Causes of abnormal weight loss and dietary problems
During the period of losing weight, the diet in the early stage of losing weight is well controlled and effective. Carbohydrate, protein and fat are relatively balanced. Because after a period of time, the body's basic metabolic capacity and basic consumption have increased significantly, you can lose weight. During the competition, professional fitness athletes will find that they will limit their consumption of water and salt in the final stage of brushing, but in the days after the competition, they will eat fast food, desserts and soda without restraint, so they will become edema and gain weight.
During the period of losing weight, we reduce the body's calorie intake and diet by increasing the body's calorie consumption, and finally achieve the goal of losing weight. However, once you stop exercising after losing weight, it means that your calorie consumption is reduced. At this time, you will return to a normal diet, and your calorie intake will be higher than before, so it is inevitable to get fat.
Habitual exercise mode
The exercise method is relatively simple. The traditional exercise training model takes blood sugar and sugar sources as energy pools, which are converted into adenosine triphosphate through oxidation. When the glucose in the reservoir is consumed, the body will start to use fatty acids as fuel for activities. This process is called fat oxidation process, and consuming glucose pool is only the beginning of fat burning process. And the body suddenly has no oxygen to exercise, and the body can't get enough blood back quickly. Our body can't replenish enough oxygen at all, and our body will have muscle aches. In this process, exercise consumes zero fat.
One of the fat consumption processes of high-intensity training is excessive oxygen consumption after exercise, and the other is the improvement of muscle sensitivity to blood sugar and insulin. These two phenomena determine that high-intensity training is more effective than traditional aerobic exercise.
Excess oxygen consumption:
High-intensity training under anaerobic exercise will lead to continuous metabolic consumption of the body. At the beginning of high-intensity exercise, the muscle's demand for oxygen will increase immediately. Due to the functional inertia of the oxygen transport system, it takes several minutes to make the oxygen intake reach a stable state, so in the early stage of exercise, the oxygen intake is always less than the human body's demand for oxygen. In addition, when the human body is working at high power, even if the function of the oxygen transport system reaches the limit, its oxygen supply is still far from the level of oxygen demand.
How to lose fat steadily We now know that effective weight loss requires diet control and exercise to lose weight, but weight loss is very hard, and the most important thing is to control diet.
If you want to lose weight effectively, you can't lose weight on an empty stomach, or an important principle of losing weight is that the energy consumed is greater than the energy consumed. So you should not only optimize your diet structure, but also reduce your energy intake appropriately, so that you can eat well in the morning, eat well at noon and eat less at night. Give priority to with low calorie, low fat and low sugar diet, and you can eat more high-quality protein such as milk, eggs and fish.
Drinking a cup of honey water after getting up every day is helpful to our body metabolism and to lose weight.
In the process of losing weight, what we need to know is that breakfast is essential every day. We can try to eat only one banana, because in bananas, its calories can fill our stomachs, but it doesn't mean that we can lose weight by eating only bananas in the morning, and bananas can't be eaten on an empty stomach. Therefore, it is suggested that you can add an egg or a glass of milk when eating bananas.
Drink more water, which is a good way to lose weight. Drink at least six glasses of water every day. Because warm water can help us reduce our desire for food, and drinking more water can also help us wash away some excess fat in our bodies. It can also help our bodies enhance their metabolism and help us lose weight to a great extent.
Fancy running: crossing, running backwards and striding. ...
Hello, I am a beautiful day, and I am glad to answer your question.
1. When you are running and your mood is stable, you can relax and prepare in advance. Music and energy should be relaxed and relaxed, such as Mujiro's summer style. Of course, choose what you are interested in. For example, when I run, I prefer some rock types, which makes people excited.
2. Running posture, running posture is easy to get tired without making money, and try to be afraid of the forefoot landing.
3. Running breathing rhythm, try to breathe through your nose, such as three steps and one breath. If you are short of breath, you can take two steps at a time, and the pace is always strong. Don't stride for a while, run in small steps for a while.
Note: Don't open your mouth too wide when running. Inhaling cold air is easy to cause side breathing, so you must slow down and adjust your breathing.
Attached picture: 10 km half horse medal picture
I hope I can help you. I wish you a happy life and success in losing weight.
It's simple. Look at the wild monkeys.