Aside from other factors, from the running point of view, if you want to consume 1 kg of fat, then you have to run 5km every day, then you have to persist for 20 to 25 days to consume it!
Some people's eyes light up when they see this data, and many people will say, in this case, I can run 15km every day, and I can consume one kilogram of fat a week without considering other factors.
So now many people are desperately increasing their running. Running 5 kilometers is not good, running 10 kilometers is not enough, and running 15 kilometers leads to more and more running. Finally, I found that the effect of losing weight is really not as good as I thought!
Lose weight and fat, run as fast as possible? This is not the case! Why do you say that?
In fact, the more you run, the better the effect of losing weight and fat! According to the normal situation, running for about 20 minutes begins to burn fat quickly, and burning fat is the fastest between 30 and 50 minutes!
However, if it takes more than 50 minutes to reach more than an hour, the proportion of fat burning will begin to decline, which means that the weight loss effect will begin to decline rapidly!
And the more you run, the more bad problems you bring. For example, your muscles will lose a lot and your muscle strength will decrease. And the greater the amount of running, the greater the possibility of physical injury, and the more difficult it is to recover. It can be said that it is not worth the loss!
How to choose the right amount of running to lose weight and fat? What is the correct method?
1. Suitable running capacity
If you really want to lose weight by running, then you must control the amount of running! Generally speaking, our best running time every day should be controlled at about 7km, about 40 to 50 minutes, so that our bodies can burn a lot of fat!
You can't run too much or too little! 7km is a suitable distance, which can not only lose weight, but also do little harm to the body!
Lose weight according to heart rate
In fact, the beating speed of our heart affects the weight loss effect! If everyone's heart rate is too fast when running, reaching more than 80% of the maximum heart rate, it is anaerobic, burning fat has no effect, and burning more glycogen!
So to lose weight by running according to the heart rate, it is best to keep the heart rate between 60% and 80% of the maximum heart rate. This is the best heart rate interval for aerobic fat burning, and the weight loss effect is very good!
3. The body's metabolic capacity
Some people have a lot of muscles and have a particularly strong metabolic ability. What they eat is digested quickly, and calories are not easy to accumulate, so it is easier to lose weight and not easy to rebound. But some people have poor metabolic ability and fat is easy to accumulate!
So practice anaerobic exercise, and practice anaerobic exercise first, and then go running! It is necessary to strengthen muscles, increase metabolism and enhance weight loss through heavy equipment!
4. Pay attention to your diet
When we run to lose weight, we must pay attention to our diet. If you want to lose weight and fat, you must learn to arrange your three meals a day! Food must be healthy, nutritious, low in fat, oil and salt, which can reduce excessive calorie intake!
Refuse all snacks and all drinks except water. Usually, the staple food is mainly coarse grains, vegetables can be eaten without restriction, and fruits and high-quality meat are moderate every day to consume the least calories and get the best nutritional intake effect!