In-situ combined running to lose weight 1. Weight loss equipment: comfortable running shoes need to be prepared: 1. A pair of comfortable running shoes. 2. A mat (that is, the mat we usually put in front of our house) Before you are ready to run, put on your running shoes and then spread the mat. The purpose of the floor mat is not to cause trouble to the neighbors downstairs. It doesn't seem to matter, but it is actually very important. Attention, everyone:
When running, you must wear a pair of comfortable sports shoes, which has a shock absorption effect. Never run barefoot. Running barefoot less than 1 hour will do great harm to your feet. The greater the weight, the greater the damage. Please pay attention to this. In addition, barefoot running will also make the calf bear more force and damage the calf. Day after day, the consequences are unimaginable. Second, the running movements and essentials are well prepared and you can run. The following is the action essentials of the in-situ combination running weight loss method. Running is an aerobic exercise, as the name implies, that is, doing exercise under aerobic metabolism, and consuming excess fat in the body through exercise to achieve the purpose of losing weight. Many people's aerobic exercise is not aerobic exercise at all, so they lose their original weight-losing function. The stored ATP energy in our body can only last 15 seconds. When we run in the same place, all the ATP energy stored in our body is used up after running 100 meters. When running 200 meters, blood sugar must quickly synthesize a new heat energy substance ATP to provide energy, and its by-product is lactic acid. Running 200 meters or 400 meters, swimming 100 meters, tennis, football and other sports all use the energy provided by anaerobic decomposition of blood sugar, so a lot of lactic acid is accumulated in muscles after exercise, which is a substance that causes muscle pain after exercise. The blood sugar required for this exercise is provided by starch, so you can't burn fat. This is not aerobic exercise, and it is not good for losing weight. The energy provided by anaerobic decomposition of blood sugar (starch) can only last for 40 seconds, and it will be used up after running 400 meters. When running 800 meters, in the next 400 meters, blood sugar, blood fatty acids and blood amino acids must be synthesized to provide energy, while blood sugar is supplied by starch decomposition, blood fatty acids are supplied by fat decomposition, and blood amino acids are supplied by protein decomposition. This whole process needs oxygen, that is, oxygen burns starch, fat and protein to produce heat energy ATP, which supplies the heat needed in the later stage of exercise. This is aerobic exercise. As aerobic exercise, the heart rate is generally 130 beats/min. Starch burns about five minutes before exercise. The longer you exercise, the more fat you burn. As long as it lasts for half an hour to an hour, 50% of the calories consumed are supplied by burning fat. In-situ running to lose weight is decomposed into leg running, an hour of uninterrupted leg exercise, which is no different from running in the ordinary sense. The essence of running in place is the movement of the upper body. The traditional single arm swing running is a very boring thing. An hour with one arm swinging will make us feel very tired. Running in situ improves the action of running swing arm, that is, swinging the arm in different postures in stages. But also help to lose weight and fat. Third, run more effectively step by step. The first stage: warm-up stage (5 minutes) The most important thing for weight loss running is when you first start running. Don't walk too fast. Slowly and steadily enter the state. The first 5 minutes of running is the warm-up phase. What needs to be done at this stage is to adjust the breathing rhythm of the heart and lungs, adjust the frequency of the pace, and fully exercise all parts of the body. This seems unimportant, but it is actually very, very important. Only by fully preparing for the activities can the next 55 minutes of running go smoothly. And it will not cause harm to the body during long-term running. The essence of losing weight running is to insist on running and exercising every day. So we are in no hurry. At the beginning of running, if you run too fast and don't warm up well, it is easy to cause physical damage. Running can't make you fat at one go. You can't be quick and quick. You should be gradual and persistent. And the most important thing is to slowly enter the initial state, slowly warm up, and slowly get better. It's like the rotation of a gear. You can't let two gears tell you to rotate at the same time, but let them slowly bite together and then rotate, in order to play its greatest role. So, when we start running, we should get better and better. The method is as follows. Watch TV with your eyes when you start running, then let your arms swing on both sides of your ribs and your feet walk slowly in the same place. This kind of walking in the same place takes about 1 minute to get my body moving first. Let's go and then slowly speed up the frequency of the swing arm, and at the same time, the frequency of the foot is also accelerated, which becomes a kind of fast walking. At this time, the hands swing from both sides of the ribs to the chest. Don't make a fist, relax, then palm down and swing perpendicular to your body. This action is a bit like kneading dough. I feel it pressing down. When you raise your hands, put them on your chest and swing down, you will find that your body's center of gravity is moving up and your feet begin to feel light. At this time, we deliberately moved our body's center of gravity up. Whether it really moved to the upper body or not, you should think in your mind: "We have moved our center of gravity to the upper body, and the lower body is very light." This kind of spiritual suggestion is very useful. The key to running is psychological function. If you think easily, it will be easy, at least it will reduce our fatigue. Let's leave now. About four minutes. Don't walk exactly according to the time for 4 minutes, it's unnecessary. I just think that starting physical activity can move on to the next step. ) The warm-up phase can be completed. At this time, our bodies have basically reached the state of running, and we can start running. The second stage of running: jogging stage (5 minutes) After walking for 4 minutes, we will speed up our steps, and then you will feel your body facing a train that is about to start. Then gradually change from fast walking to running. Let your body run slowly. You must not run too fast at this time. And the frequency of breathing should be adjusted, so don't rush to breathe, so as not to get angry. At this time, the movements of the hands can be easily turned back to the sides of the body and then swung rhythmically. At this time, you must relax and your hands can move comfortably with the frequency of footwork. Never fight physically, but coordinate. Because once you enter the competition, you will feel very tired. The sign of entering the next stage: I feel that I can easily stick to running. Then the excitement will turn to TV that we can watch with our eyes. Don't always think about running. Let running be an auxiliary exercise to watch TV. Then you will find that you are not too tired. The third stage of running: the uniform endurance running stage (60 minutes) can enter the most important stage of running to lose weight, that is, the uniform running stage. The most important thing at this stage is persistence and endurance. The 60-minute running process is for everyone. There are certain challenges. Especially for obese people, running 1 hour is a big challenge, but there is no way. Since you have chosen to lose weight, you must stick to it. During the 60-minute running, spiritual belief is an important factor that determines the success or failure of running. During our 60-minute running, the most important thing is to transfer the excitement of our brain when running, instead of always thinking about running, we should transfer the excitement to the TV programs we watch or the music we listen to. To experience the plot on TV or feel the beautiful melody of music. Then let running become an auxiliary, a mechanical movement that does not exceed the brain. In this way, we will find that running for 60 minutes in a row is not an impossible task. Based on my eight-month running experience, this method of diverting excitement from running is very useful and relatively easy to complete. Find the knack of doing everything, and running is the same. We should learn to have fun in running. If you don't watch TV or listen to music while running, a simple one-hour running in the same place can be said to be very boring. And it's hard to finish. Fourth, the diet plan during the weight loss breakfast: mainly light, it is best to eat an egg and drink some milk. Have a good breakfast and lunch: mainly vegetables and low-calorie meat. Eat early for lunch, eat more for dinner and be full. Don't lie down immediately after lunch, don't walk in the same place or walk outdoors for more than 30 minutes. The purpose of this is to maximize the consumption of excess calories after lunch. Dinner: mainly light, control intake. Go for a walk after supper Then after 2-3 hours, you can run. Run in situ 1 hour. Pay attention to drink plenty of water after running. Such as several kinds of slimming porridge:
1, red bean porridge (or mung bean porridge):
Adzuki bean150g, and japonica rice 50g. Wash adzuki beans first, soak them for 2 ~ 3 hours, and then add japonica rice to cook porridge. This bean porridge tastes smooth and won't get fat. 2. Winter melon porridge: fresh melon with skin100g, japonica rice150g. Wash and chop wax gourd, cook porridge with japonica rice, and take it on an empty stomach in the morning and evening. Wax gourd is a very good diet food. Winter melon has a low calorie, so it is easy to feel full in the stomach after eating it. This person is the best for losing weight. Don't eat food that is high in calories and feels empty in your stomach after eating, just like food you haven't eaten. That one is the easiest to gain weight. 3, corn porridge: first mix the right amount of corn with cold water. Glutinous rice porridge cooked, transferred to the corn, cooked porridge, free to eat. You can also pour milk into corn kernels to drink. That kind of fragrance is sweet and delicious. Here are a few dishes for dinner, which are very helpful for losing weight:
1, Mushroom Tofu Ingredients: tofu 300g, 3 mushrooms, mustard tuber, soy sauce, sugar, sesame oil and starch. Production method: (1) Cut tofu into small square pieces and hollow out the center; (2) Chopping washed and soaked mushrooms, chopping pickled mustard tuber, adding seasoning and starch, and uniformly mixing to obtain stuffing; (3) Brew the stuffing into the center of tofu, steam it on a dish, and sprinkle with sesame oil and soy sauce. Efficacy: Lentinus edodes can lower cholesterol, and tofu is beneficial to lose weight. Tofu is really a good food to lose weight, because beans are rich in lecithin, and eating tofu is easy to feel full, but it is low in calories and not easy to gain weight. 2, fungus tofu soup ingredients: 25 grams of black fungus, 200 grams of tofu, a little salt, chicken soup 1 bowl production method: (1) First wash the black fungus and cut the tofu into pieces; (2) Add chicken soup and salt to tofu and auricularia, stew for 10 minute, and serve. Efficacy: Auricularia auricula and tofu are healthy foods, which can lower cholesterol.