Running is a simple sport. Many people want to lose weight by running, but after running for a while, they find that it has no effect. So it's also running. Why can't you lose weight? Let me tell you why!

Reason 1: Not running fast enough.

Running is an aerobic exercise that can effectively burn calories, but if you want to lose weight through running, you must keep your heart rate above 100 beats/minute, otherwise it will be difficult to lose weight. You can use a timing tool to calculate your heart rate during exercise. Of course, it is easier and more convenient to choose a sports bracelet to monitor your heart rate.

Reason 2: Exercise for too long.

In the first 20 to 30 minutes of running, most of the body consumes sugar, so for people who want to lose weight, it is generally recommended to keep aerobic running for more than 30 minutes. However, there is an upper limit to the time, which is generally not more than 50 minutes. The reason is that running for too long will consume all the free sugar in the body, and then protein will participate in the consumption process, making you lose muscle fiber. The loss of muscle will directly affect the metabolism of fat, which is not conducive to losing weight.

Reason 3: The running posture is incorrect.

When aerobic running, it is recommended to swing your arms back and forth with 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, you must be careful not to hold the handrail, which will directly affect the muscle participation efficiency of your upper and lower body and affect the exercise effect.

Reason 4: only care about one-sided weight value

Don't worry if you don't lose weight obviously after running for a while. You can go to the gym to monitor whether your body's muscle content has increased again. Running can not only consume calories, but also help muscle fibers grow to some extent. The density of muscle is much greater than that of fat, so even if you don't lose weight after running for a while, it doesn't mean that you are not thin, but that you have more muscles and less fat, and your body structure is tighter and healthier.

Reason 5: The exercise method is too simple.

Just like strength training and muscle building, aerobic running and fat reduction are also prone to bottlenecks. It is easy to make muscle groups tolerate for a long time, thus causing fat metabolism to stagnate. At this time, you might as well adjust your exercise plan, such as adding 3-5 minutes of heart rate 120 beats/minute to the 30-minute aerobic jogging, or combining aerobic exercise with strength training to help your body get rid of the bottleneck period faster.

Extended reading: misunderstanding about running

1. As long as you run, you burn fat.

Many beginners think that they will burn fat as long as they run, instead of running for 20 minutes every day. In fact, this can not achieve the effect of burning fat.

Just started running, not fat, but body? Sugar? ,? Sugar? The real fat burning begins after almost all the consumption. Running for too short a time can't help you lose weight at all.

Everyone starts to burn fat at different times according to their different physique and food intake. Generally speaking, it takes more than one run 1 hour to achieve the purpose of burning fat.

Tip: You can do some strength training before running, and then start running when the energy consumption is almost the same.

The longer you run, the better.

Some people think that since you burn fat when your energy consumption is almost the same, you should run as long as possible. This view is also wrong.

First of all, high-intensity exercise every day makes you hungry more easily, and you may eat more food to supplement the lost calories, which is not worth the candle.

Secondly, aerobic exercise is excessive every day, but diet can't guarantee normal nutrition, metabolism will drop sharply, and body instinct will reduce energy consumption as much as possible.

Tip: jog 3-5 times a week 1 hour or more. It is suggested to combine walking with running and adjust breathing properly.

The faster you run, the better.

This statement is also wrong, so the running time is not long, and it is more important not to consume any fat. Burning fat can only be an aerobic way. Insufficient oxygen supply for fast running, the body can only supply energy without oxygen, and fat can't participate in energy supply, which will also cause symptoms such as exercise hypoglycemia and decreased exercise ability.

Tips: Continuous aerobic exercise can achieve the effect of reducing fat.

4. The number of the scale represents the effect of weight loss.

One thing to pay attention to is reducing fat? Lose weight, because you can rebuild your muscles while burning fat. Muscle tissue is more compact than fat tissue. Although the weight has not lost much when weighing, the waist circumference, hip circumference and chest circumference will be obviously improved, and the visual slimming effect can still be achieved from the appearance. Therefore, the weight loss effect cannot be evaluated simply by the increase or decrease of weight.

Tips: You can comprehensively judge the weight loss effect by measuring subcutaneous fat content, muscle and fat ratio.

5. Only concentrate on running and do no other training.

The body is a highly adaptable machine. When you start running, you may consume 60-70 calories per kilometer. After a long run, your body becomes a perfect running machine. You may only consume 40 calories at the same speed and distance.

Tip: Exercise should be diversified. Running is one of the best exercises to shape the lower body. You can do some upper limb and waist training properly.

6. Do you eat after running?

Burning a lot of calories will cause hunger. At this time, if you eat a lot, not only will you not lose weight, but you will also gain weight.

Of course, it is also wrong not to eat after exercise. After running, the human body needs to replenish the necessary electrolytes and energy, and the energy intake will be replenished immediately? Sugar? And protein, instead of letting the body turn them into fat and store them as usual. In addition, if you don't get proper energy supplement for a long time, it will cause muscle loss, which will lead to lower metabolism and slower fat loss.

Tips: Add some foods, fruits and vegetables with high protein content after exercise, but don't overeat.

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