Many friends overeat after exercise, which makes it impossible to lose weight even if they insist on exercising.
If you want to lose weight by running, try to stick to it at least 2-3 times a week for 40-60 minutes each time, so that you will see the effect after a while.
From the heart rate, the ideal heart rate for reducing fat is 60%~80% of the maximum heart rate (220- age), and more than 80% is the heart rate of anaerobic exercise.
It is suggested that aerobic heart rate running for 40 minutes is the best way to reduce fat.
The general view is that you should not eat before exercise. This statement should be more specific: don't eat too much food within one hour before exercise.
If the interval between eating and exercise is too short, food will not be fully digested, but will roll up and down in the stomach during exercise, causing discomfort and even nausea.
It is generally recommended to eat foods that are easy to digest and absorb before exercise, such as soft bread, noodles, fruits, energy bars and so on. , and try to finish one hour in advance.
Whether you can eat after exercise depends on the situation.
If the purpose of exercise is to lose weight, you need to keep your mouth shut to avoid wasting energy after exercise and leading to futility;
If you train for competition, your body's demand for nutrients will peak after long-term exercise, and 20 to 60 minutes after exercise is a very good opportunity to supplement carbohydrates and protein.
Training marathon mainly depends on the usual training. Train your physical fitness first, and then gradually increase the amount of exercise. When you think you can, do a simulation test first. It is recommended to complete it once a week or two. Now running apps have online marathons, and there is no need to limit the time and place. As a marathon runner, it is best to have a test. After the game, there will be medals. I run with a tiger's pounce, which I think suits you very well. The dry goods area inside has the answer to lose weight, and now healthy meals provide nutritious meals. Various online marathons can also make you try to run first.