Can you lose weight by running in situ?
You can lose weight, but you need to pay attention to ensuring the best fat burning heart rate when running in situ. In addition, you need to master the running time (more than 40 minutes).
It is best to persist for more than 30 minutes.
After running 10 minutes, the fat began to supply energy, but the proportion was small. After running for 30 minutes, fat metabolism reached a high level. After running in the same place for 30-40 minutes, fat gradually becomes the main energy source, while the proportion of glycogen consumption will decrease. If you want to lose weight, you'd better keep running for 30 minutes.
It's best not to stop running in the same place. Generally, there will be a running pole in 10 minutes. At this time, I feel very tired and want to stop, but only by persisting and continuing to run can I realize the * * * nature of running.
Pay attention to the problem of fat burning heart rate
The only two variables that determine how many calories you consume are heart rate and time. From 60% to 70% of the maximum heart rate, it belongs to the second interval, which is the heartbeat interval that can keep the human body moving continuously and burn fat with the best effect. For friends who want to lose weight by running, the heart rate can be controlled at 60% to 70% of the maximum heart rate. After running in the same place for a long time, raising the heart rate to 75%-80% can also burn fat and lose weight well. However, for beginners, it is more difficult to realize.
Heart rate can be measured by a heart rate watch. The easiest way to know your maximum heart rate is to use the formula of 220- age = maximum heart rate.
Cooperate with instrument practice
Running in situ is also an aerobic exercise. If you want to lose weight continuously, it is not enough to rely on oxygen alone, but also to cooperate with anaerobic exercise of gym equipment (bench press, weight-bearing squat and so on). ). Because when your body has adapted to running in the same place repeatedly, your metabolism and reaction will also adapt, and the calories consumed will be reduced, making it impossible for you to achieve a long-term weight loss plan just by running in the same place.
I suggest that in-situ and cross-training of equipment be carried out at the same time. Anaerobic exercise can bring you more delayed fat burning effect (the body is also burning fat efficiently to lose weight when not running), while in-situ running focuses more on direct fat consumption.
Skipping rope in place is not as good as running in place.
Indoor is not suitable for running in situ. It is not convenient to go out in foggy or rainy days. You might as well jump rope at home. In terms of exercise, the effect of skipping rope is also very good. Skipping rope 10 minute is equivalent to the energy consumed by running for 30 minutes or doing aerobic exercise for 20 minutes.