Why Bian Xiao doesn't recommend running on an empty stomach, because when running, the body will consume a lot of energy. If you don't eat breakfast in the morning, it's easy to keep up with your nutrition and do great harm to your body. In addition, excessive consumption during running will lead to a stronger hunger after running. Therefore, it will cause the phenomenon of eating and drinking, which will easily lead to an increase in weight rebound.

2. Short exercise time

When doing aerobic exercise, glycogen stored in the human body is first used to release energy. After 30 minutes of exercise, the energy released by glycogen begins to be converted into the energy released by fat. Exercise for about an hour, and the energy needed for exercise is mainly fat.

3. No warm-up before running

Warm-up exercise is the preparation stage of each body before exercise, which can avoid problems such as muscle strain during later exercise. Especially before running, leg stretching is particularly important. Only by fully warming up and stretching in place can the calf be put into the "weight loss war" at its best.

4. The greater the exercise intensity, the more intense the exercise, and the better the weight loss effect.

If the amount of exercise is increased, the corresponding contents of oxygen, nutrients and metabolites will also increase relatively. This needs to rely on the heart to accelerate the contraction speed to increase the delivery of human blood. During strenuous exercise, the heart needs a lot of oxygen to meet the needs of the body, otherwise it will lead to hypoxia.

Anaerobic metabolic exercise does not release energy mainly by fat, but mainly by decomposing sugar stored in human body. Because in the anoxic environment, fat can not only be used, but also produce some acidic substances, such as ketone bodies, which reduce human exercise endurance. Hypoglycemia is an important cause of hunger. After a short period of strenuous exercise, the blood sugar level drops, and people often have a big appetite, which is not good for reducing fat.

5, gain muscle and lose fat, silly and confused.

Many people mistakenly believe that concentrating firepower on a certain part of the body will definitely achieve the goal of "losing weight", such as "doing sit-ups crazily" to reduce belly or lifting dumbbells to reduce upper arm fat. In fact, these exercises are aimed at strengthening muscles such as abdominal muscles and upper arm muscles, and can not reduce the thick fat layer on the abdomen or arms.

In order to reduce fat effectively, aerobic exercise is essential, and muscle strengthening exercise (also called resistance training) must be done frequently, because they can increase muscle mass. Once the muscle mass increases, the metabolic rate will also rise slowly, which can burn the calories in the body faster.