For the purpose of losing weight, the running time should not be less than 20 minutes, and the speed should be slower to keep even sucking. Jogging for 20 minutes can not only exhaust glycogen in the body, but also make use of fat in the body. Moreover, because jogging is not intense, it will not cause excessive hypoxia, so it will help to consume fat, thus achieving the goal of losing weight.
The study of sports biochemistry found that within 5 minutes of running, the heart adjusted to the physical movement, the heartbeat was obviously accelerated, and the heart pumped more blood, but the degree was uneven, which was called "heart adaptation period". After running for 5 minutes, the heart has adapted, the heart beats strongly and the blood is pumped evenly. Make corresponding adjustments at any time according to the amount of exercise. Within 20 minutes of running, glycogen stored in the body is the main source of exercise energy, especially muscle glycogen and liver glycogen, because sugar can be decomposed into carbon dioxide and water under aerobic conditions, releasing a lot of energy. After running for 20 minutes, most of the glycogen is consumed, and the main energy source becomes body fat.
In passive use, fat is first decomposed into glycerol and fatty acids. Glycerol can be directly oxidized to provide energy, fatty acids become acetyl coenzyme A, and part of it is converted into sugar to provide energy after metabolism. Because of the high oxygen demand of fat energy supply, when the running intensity reaches the level of hypoxia, it is impossible to provide energy by oxidizing fat. It should be noted that in the first month of long-distance running, due to the increase of appetite, the weight will increase slightly, 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 so as not to cause "rebound obesity".
Matters needing attention when running:
1. First of all, be sure to pay attention to the speed. For example, many people are easily disturbed by the outside world, and their running speed is fast and slow, or they can't be stable at a correct speed segment that can maintain a constant speed, which will greatly weaken the effect of exercise to lose weight and dampen their interest in running to lose weight. Of course not the speed at which you can doze off while running.
2, in parallel with the correct and stable speed, there is also sucking, which must be deep, long, slow, and vomit.
3. After running, do 15 minutes of stretching and various waist and abdomen exercises. Doing these exercises at this time can make local fat consumption faster. Although it is only theoretical, as long as it persists for a long time, local obesity is expected to be completely solved.
How to lose weight by running?
execution time
In the first month, run for at least 20 to 30 minutes at a time to give your body a chance to adapt. After that, run for more than 40 minutes at a time. Research shows that only when you exercise for more than 40 minutes can you mobilize your body fat and liver sugar to supply energy, and then you consume your fat. Therefore, people who want to run to lose weight, regardless of the amount of exercise, should keep it at about 40 minutes, but not for too long. If they feel tired, they must end their rest.
Running should be a long-term thing, at least 3~5 times a week. When the air quality can't be guaranteed, you can consider completing running training in the gym.
Speed and intensity of running
You can choose jogging or middle-speed running to lose weight, not too fast. The important thing is persistence and persistence. Beginners should pay attention to step by step. "Smile rhythm" is the most suitable rhythm for running to lose weight, that is, when you meet someone you know, you can keep smiling and talk to others. This rhythm is moderate. If you find it difficult to run for 40 minutes, you can run for 5 minutes, walk for 2 minutes, then continue running and repeat in turn. But don't stop to rest for a few minutes or look at your mobile phone, which will greatly affect the running effect.
Running posture
When running, look forward naturally, don't bow your head, and relax your shoulders. It is recommended to swing your arms back and forth and make fists on both sides of your body, so that you can better exercise the muscles of your upper body. Especially when running on the treadmill, be careful not to grab the handrail, which will directly affect the muscle participation efficiency of your upper body and lower plate and affect the exercise effect.
Don't hold mobile phones, drinks, etc. In your hands, this may affect your balance. The swing arm should not be too big, and the elbow joint should be bent about 90 degrees. Long-distance running only needs to lift the legs slightly and keep the pace frequency and stride length. When running, keep your back straight and don't bend forward. When running, land between the heel and the foot, and then roll the sole forward quickly. In order to run easily, many girls like to land with their front feet first, which easily leads to thick legs. Not recommended.
Warm up before running.
Before running, you must warm up, move your joints, stretch your muscles, and adjust your stiff body to a state of exercise to avoid injury and discomfort when you start running. Warm-up should last at least 10 minutes. A complete warm-up should include activities and stretching of the lower back, shoulders, calves, abdomen, knees and buttocks. Then it is best to accelerate from walking to jogging.
Stretch after running.
Don't stop immediately after running. It is best to walk 10~20 minutes, with some deep breathing, to give the body enough "cold" time to adapt. Stop and remember to do some stretching exercises to relieve the muscles of the body, which can better shape the legs.
About drinking water
You can drink water while running, but just drink two at a time. The best situation is to drink about 300ml of water an hour before running. The time and quantity of drinking water depends on the weather, venue and personal physical condition. There are no particularly strict standards.
Sweating will make the body short of water and electrolytes. After running, you need to replenish water properly, but don't drink a lot of water, otherwise it will cause "water poisoning" and symptoms such as dizziness, weakness and fatigue. In addition, try to drink white water instead of drinks, because drinks contain trace elements such as glucose, potassium ions and sodium ions, which are not suitable for people who lose weight.
operation cycle
As for the best time for running all day, there is no clear standard, but it varies from person to person and is arranged according to your own pace of life. Exercise in the morning and evening has its advantages and disadvantages, and there are different points of attention in different periods:
Morning running: Morning running can make you full of energy all day, and the effect of reducing fat is also very good. Because running in the morning is basically on an empty stomach, the body doesn't have enough energy and sugar consumption, and it can only rely on fat consumption, so it is easier to achieve the effect of discharging oil and reducing fat.
It is worth noting that don't eat breakfast before running in the morning. If you feel hungry, you can eat something digestible or chocolate. In short, I just don't have enough to eat. The disadvantage of morning running is that it is easy to increase the burden of cardiovascular and cerebrovascular diseases. Always pay attention to your physical condition when running. If you feel uncomfortable, you must stop in time. Then you can pay attention to the air quality before going out in the morning. The air in the morning tends to deteriorate.
Running in the afternoon: The advantage of running in the afternoon is that the body is fully warmed up. For the season with low temperature, the afternoon temperature and air quality are the most ideal in a day; The disadvantage is that it is easy to affect dinner and cause indigestion, so it is better to do it early, and don't wait for an hour and a half before dinner to do exercise.
Fun running: Running at night can also achieve the effect of losing weight. However, after a day of energy supplement, most of the energy is still stored in the body. Therefore, when running, it will automatically consume excess energy and sugar in the body, and then burn fat, so it takes longer exercise time. But because funrun can consume the intake during the day, the effect of slimming is still remarkable.
The disadvantage of fun running is that it is easy to catch a cold, so keep warm. At the same time, fun running should also pay attention to safety. Choose a place with many people and sufficient light to avoid falling or other dangers. It's best for two people to run together, don't listen to music, and always pay attention to the changes and anomalies of E.