However, 99% people will make six mistakes when running to lose fat. Don't let yourself run in vain!
1, run up.
Many MM are eager to lose weight and run on the treadmill as soon as they go to the gym. Actually, this is not the best way to lose weight. The energy reserve of human body includes fast energy-glycogen and stored energy-fat. When you start running, fast energy is mobilized first. Only when the energy consumption is almost the same, the body will mobilize the reserve 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.
Common sense: strength first, then aerobic.
1) Strength training can consume most of the glycogen reserves. When you start aerobic exercise, fat can be mobilized quickly and the efficiency of burning fat can be improved.
2) Strength training produces a lot of lactic acid, because it is powered by glycolysis. The accumulation of lactic acid not only affects the exercise ability, but also delays the recovery of the body after exercise. After strength training, aerobic exercise can bring lactic acid into the tricarboxylic acid cycle through pyruvate for complete oxidation, thus avoiding the accumulation of lactic acid.
3) Strength training can promote the secretion of catecholamine hormones such as adrenaline and norepinephrine and lipolytic hormones such as growth hormone, which is beneficial to the mobilization and decomposition of fat.
4) Strength training can also increase muscle repair and synthesis. If the body contains more lean tissue, the basal metabolic rate will be higher, and the more energy consumed, the more it will help to increase fat burning.
Benefits of strength training before aerobic exercise:
Favorable fat mobilization first consumes most glycogen reserves, makes aerobic exercise more efficient, accelerates lactic acid metabolism, and glycolysis produces lactic acid accumulation. Aerobic exercise brings lactic acid into aerobic oxidation for complete combustion, which is beneficial to reduce exercise fatigue, accelerate physical recovery and increase lipolytic hormone secretion. Anaerobic exercise can promote the secretion of lipolytic hormone, increase the fat burning rate, improve the metabolic level, promote the increase of lean tissue in the body, and benefit energy consumption.
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 30 minutes is the time when fat starts to mobilize and participate in providing energy. If you only run 10 for 20 minutes, you can't burn fat when the fat has just been mobilized. 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; More than 200 kcal is common in energy drinks such as glucose drinks. While we jog on the treadmill (8~9 per hour), we consume about 500 kilocalories per hour. If you drink a bottle of 350 ml glucose drink, it means that you have been 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.
Common sense: Do you need to replenish electrolytes for long-distance running?
You might say: Don't long-distance running consume glycogen and electrolytes? Yes, only by consuming a considerable amount of glycogen can we burn fat to lose weight. When the blood sugar concentration drops during exercise, the body will start gluconeogenesis with fat and amino acids to maintain the stability of blood sugar concentration. If you feel dizziness, nausea and other hypoglycemia symptoms during exercise, you can supplement glucose in a small amount and reduce the intensity of exercise in time. If there is no hypoglycemia reaction, there is basically no need to supplement sugar. This can make aerobic exercise more effective. Similarly, long-term aerobic exercise, sweating a lot, electrolytes will also be lost with sweat, mainly sodium ions, followed by potassium ions, but not much loss in normal fitness exercise. If your diet is full of heavy oil and salt, you should not supplement sodium, but reduce your salt intake.
Step 4 run fast
Running fast on the treadmill, sweating and panting. This kind of running doesn't last long, and more importantly, it doesn't 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.
Common sense: How to judge aerobic or anaerobic running?
When you feel your heart beat faster and you are out of breath on the treadmill, it is obviously lack of oxygen; When you run, you feel that your pace and breathing are even and coordinated, and you can also chat with the coach next to you without feeling that your 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 for nothing. 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.
Common sense: jumping and leaning forward
Jumping running: when the toe touches the ground and the other foot is raised, the body's center of gravity is on the front toe, and the patella and patella ligament are the most stressed, and the knee joint is easily 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.
Running forward: the body's center of gravity moves forward, which increases the pressure on the knee joint and easily causes 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 run in the morning to lose weight, but you have a full breakfast or run on an empty stomach after waking up, you may run in vain.
Common sense: it is most important to lose weight and replenish water in the morning run.
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.
Tips:
Running for the purpose of losing weight should not be less than 30 minutes, and the speed should be slower to keep breathing evenly. A 30-minute jog can not only exhaust a lot of glycogen in the body, but also make use of fat in the body. Moreover, because jogging is not very intense, it will not make the body too hypoxic, so it will help the consumption of fat, thus achieving the goal of losing weight. It should be noted that in the 1 month of long-distance running, the weight will increase slightly due to the increase of appetite, but the weight will drop rapidly in the second month. If you stop running in order to lose weight, you should reduce the amount of exercise and exercise time day by day to avoid causing "rebound obesity".
Running is not only the most incredible and effective way to lose weight, but also has many benefits to health. Science has proved that adding running or jogging to daily work and life has anti-aging benefits and can prevent a large number of bones or muscles from degenerating with age. As we get older, our bones become fragile, and a sedentary lifestyle may make them fragile. However, running can help us keep our bones strong even when we are old. MM who wants to lose weight by running should also pay attention to warm-up before running, stretch muscles after running, have correct posture and enough time when running, remember the key points, and it is easy to lose weight.