The correct way to lose weight by running.
Exercise is one of the most effective ways to lose weight. However, some people just run around. Without any skills, running too fast and running in an incorrect posture can easily cause knee injuries. Others found that although running to lose weight is effective, it will make the calf feel sore after running, and the calf will become thicker after a while. What is the deviation between this ideal and reality? Is it a bad running method? Or what are the reasons that hinder the pace and road of weight loss?
Maybe not enough.
If you still can't see the ideal effect after running for a long time, you can change your running plan. You can't lose weight by running for 45 minutes once a week and jogging for 20 minutes several times a week. If you want to lose at least one catty a week, you must eat at least 500 calories every day through different exercise and diet control. If running is to lose weight, arrange jogging trips at least 3 to 4 times a week, and it is more effective to cooperate with other fat burning exercises during rest time.
Insufficient heat consumption
After running, you feel that you have burned at least 500 calories, but please look at the following reference figures. A girl of 68 kg jogs for 45 minutes, consuming 495 calories. If you don't run longer or faster than this number, then the calories you consume every time are not up to standard. The best way is to check your movement status at any time, and you can track it with the mobile APP.
Every running route is the same.
If you are used to the same running way and route, your body will form a fixed pattern, and this inertia will enter the weight loss period. Mixed running can solve this kind of problem. Adjusting the speed, height, pace and even changing the venue can make the body in a state of strengthening and movement and accelerate the body's metabolism.
Just care about the numbers on weighing scale.
Running is one of the best exercises to shape the lower body, because it can reorganize muscles while burning fat. Muscle tissue is denser 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.
Did not warm up before running
Warm-up exercise is the preparation stage of each body before exercise, which can avoid problems such as muscle strain during later exercise. Especially before running, leg stretching is particularly important. Only by fully warming up and stretching in place can the calf be put into the "weight loss war" at its best.
The act of running
Heel landing, which is the most important skill for running to lose weight, can avoid calf thickening. Many mm runners will land on their forepaws, which is easy and labor-saving, but it is not suitable for mm runners with thick calves. The correct way to avoid calf thickening is to land on the heel, and then jog with the whole foot on the ground.
No stretching after running.
Stretching should be carried out after exercise, which can shape the leg shape of the calf and is also an important place. Lazy mm can completely give up the traditional leg lifting and pressing. It is more convenient to stand one arm away from the wall and then support it with a hand-held wall, with the body at a 30-degree angle with the wall. Stick to it for 5 minutes, and feel that the calf muscles are infinitely stretched, which can be adjusted according to the flexibility of your body. Moderate exercise after exercise can sort out the fatigue substances accumulated around the muscles and stimulate the muscles that are not used often.
Run too fast.
The purpose of running to lose weight is to reduce body fat and accelerate fat burning. It can only be an aerobic way, so it must be jogging. If you run fast and fast, you can't burn fat, but it will accelerate the consumption of glycogen in the body, which will lead to symptoms such as exercise hypoglycemia and decreased exercise ability.
Do warm-up exercises.
Every time you do exercise, you should make some preparations and warm up. Before running, move your wrists, stretch your muscles, twist your waist, turn around and nod your head. As long as you do warm-up exercises, especially stretching, your calves can quickly enter the state of exercise during running to prevent the formation of lactic acid.
Exercise in moderation.
The body needs to keep exercising for more than 30 minutes to really burn excess fat in the body. At the same time, the exercise should not be too intense, because strenuous exercise is easy to enter anaerobic exercise, basically can not eliminate fat, and may become fatter and fatter. So if you want to lose weight by running, the time should not be too short or too intense. Generally, it takes 30 minutes to 1 hour, and moderate exercise is enough, preferably 2~3 hours after meals.
Do some relaxation exercises.
It is easy to get sore legs after running. The correct way is to do relaxation exercise after running. Doing relaxation exercises has several advantages. First, let the body gradually transition to a calm state. Secondly, you can relax the leg muscles and prevent the legs from getting thicker by lacing or patting your legs.
Eight tips for running to lose weight 1. Make a plan.
In order to make your body more accustomed to being in a state of demanding exercise, you need to run in a planned way. Strictly abide by the running schedule at least 3 or 4 times a week, instead of waiting until the time or the weather is fine. Running can strengthen your lower limbs and core muscles. As long as you keep running, you will find it easier and easier. At the same time, running can exercise your endurance. Start your running plan with a short distance, and when you feel relaxed, gradually increase the distance during the weekly exercise.
Second, slow down.
There is no need to stipulate from the beginning that you should run a kilometer in five minutes. Slow down your speed and let you breathe faster than when you walk, instead of panting, until your lungs start to hurt or you can't breathe. Don't run at variable speed, even if it has a good exercise effect on abdominal fat, it is easier to adhere to a comfortable and consistent pace than running fast. Slowing down can make you focus on the correct running posture and relieve some of the pain caused by running. You also have time to see the scenery or chat with your partner, which will make you fall in love with outdoor running. When your body becomes stronger, your pace will naturally accelerate, and you can also challenge variable speed running.
Third, have fun.
If you hate every minute of running, then maybe you did something wrong. You can take your dog or make an appointment with your best friend, develop a new route, listen to your favorite music or radio station, buy a new set of equipment, record your footprints with an app, or run by the swimming pool and jump down to cool down immediately after running.
Fourth, climb and squat
Strong leg muscles can make running easier. One way is to add mountain climbing to running to strengthen leg exercise. Running uphill will make you feel surprisingly difficult, but you will be surprised at how easy it is to run when your running top turns to a flat road. In addition, you can also exercise lower limb muscles at home by squatting, sprinting, stepping or trying this runner's yoga combination.
Five, don't just run.
Running according to the plan can effectively exercise and make running easier, but if running is your only way of exercise, boredom and mechanical strain will make you feel unbearable. When running, add some aerobic routine exercises, such as cycling, hiking, dancing or swimming. Doing different aerobic exercises can exercise other parts of the body, so you will feel more relaxed every time you put on your sneakers and go out for a run. The biggest advantage of stopping running for other sports is that you will really miss it, and you will experience more happiness when you are excited to go out for running.
Sixth, find the best time to run.
It's best to run at a time that suits you. Those who like to run in the morning can go to work in the company, and those who like fun run can go home.
A more important problem than choosing when to run is that you can neither run on an empty stomach nor eat enough. If you are hungry, you will not be able to exert your strength. When you are full, the digestive tract will be concentrated, and strenuous exercise is harmful to your health. The best time is 2 to 3 hours after meals.
When running on an empty stomach in the morning, it is best to drink some sports drinks about 30 minutes in advance to help digestion and replenish physical strength or eat a banana.
Seventh, do stretching exercise first.
You are eager to lose weight, so put on your running shoes and run straight? This is not the best way to lose weight by running. You know, the energy in your body is divided into fast energy and reserve energy. Only when the energy consumed quickly is almost the same will the energy "fat" stored in your body start to burn. In other words, if your physical fitness is not very good, it may be that you are tired from running and the fat has not started to burn. Therefore, if you want to lose weight effectively by running, you should do some stretching or relaxing exercises before running. On the one hand, you can warm up to prevent injury, on the other hand, you can consume some glycogen first, so that the burning efficiency of fat can be greatly improved after running.
Don't run every day.
Although jogging is good for keeping healthy and losing weight, experts don't recommend running every day. It is best to run every other day. As for the day when you don't run halfway, you can do stretching exercise to increase the flexibility of your whole body, which is very important and the key to ensure the smooth metabolism of your whole body, especially to prevent fat and water from accumulating in your limbs.
Misunderstanding of running Misunderstanding 1: Run hard from the beginning.
Many people are eager to lose weight and run as soon as they come up. Actually, this is not the best way to lose weight. The energy in the human body is divided into fast energy and reserve energy. Only when the energy consumed quickly is almost the same will the energy "fat" stored in your body start to burn. In other words, if your physical fitness is not very good, it may even be that you are tired from running and the fat has not started to burn.
Myth 2: Running does not stretch.
If you want to lose weight effectively by running, you should do some stretching or relaxing exercises before running. On the one hand, you can warm up and prevent injuries. On the other hand, you can consume some glycogen first, so that the burning efficiency of fat can be greatly improved after running.
Myth 3: wear a pair of shoes and run.
Just wear a pair of shoes to run, and the fitness effect will be discounted. Many people like to run in sneakers. Experts say that the soles of sports shoes are too flat and the cushioning function is not ideal, which will indirectly lead to knee injury. Shoes are the most important running equipment, so you should pay attention to the size when choosing professional running shoes. The principle is rather big than small, otherwise it will be easy to wear out.
Myth 4: Run for 20 minutes at a time.
Theoretically, under the premise of full warm-up, jogging for 20 minutes is similar to fast energy consumption. When the stored energy fat begins to be mobilized and ready to burn, if you stop exercising at this time, you can't achieve the goal of fully burning fat. Therefore, if you want to lose weight by running, you should run for at least 20 minutes, and 45-60 minutes is the best.
Myth 5: Run fast.
Sweating and panting. This kind of running doesn't last long, and more importantly, it doesn't consume any fat. The energy system of human body includes anaerobic phosphorus and glycolysis, and aerobic oxidation of sugar and fat. Fast running is short of oxygen supply, so the body can only supply oxygen but not energy, so fat can't participate in energy supply, only low-intensity exercise can have aerobic exercise, and fat can be mobilized and consumed as energy supply.
Myth 6: Running posture is very casual.
Correct running posture is the condition to get the best running weight loss effect, and it is also the premise to prevent injury. Jumping and leaning forward are wrong. The correct running posture should be: striding with legs raised, feet touching the ground, heels sliding on the ground, etc. Pay attention to keep your body upright, don't lean forward and don't jump and run.
Myth 7: Drink after running.
Drinks sold in the market can be roughly divided into three categories (generally about 350 ml per bottle): 60 calories, 120 calories, and more than 200 calories. 60 calories belong to low energy, the most common is probably 120 calories, and more than 200 calories are more common in energy drinks such as glucose drinks. While we jog on the treadmill (8~9 per hour), we consume about 500 kilocalories per hour.
Myth 8: Sit down after running.
Do you want to jump into the arms of the sofa after running? Please note that if you don't want to have backache the next day, you will become muscular and strong legs.
Myth 9: Running every day.
Although jogging is good for keeping healthy and losing weight, experts don't recommend running every day. It is best to run every other day. As for the day when you don't run halfway, you can do stretching exercise to increase the flexibility of your whole body, which is very important and the key to ensure the smooth metabolism of your whole body, especially to prevent the accumulation of fat and blood in your limbs.