1, can fun running lose weight?
Running can promote the consumption of calories and burn fat, which can naturally achieve the effect of losing weight. For white-collar workers who have no time to exercise during the day and want to lose weight, fun running is the best choice. There is little ultraviolet radiation, so don't worry about tanning. Moreover, during this period, the hormone response is the strongest for exercise, which will have a good weight loss effect.
2. The correct way to lose weight in fun running.
(1) Prepare for trial operation.
Warm-up exercise before running can make the body enter the state of exercise at the fastest speed, and at the same time, it is also to lay the foundation for running smoothly to the finish line and keep the running in an ideal time and state, so that the weight loss effect will not be achieved.
(2) The fun run lasted about 45 minutes.
You need to set yourself a reasonable time for fun running every day and persevere. Fun running to lose weight is not a quick process. Burning fat takes time and requires running step by step. It's best to keep it for about 45 minutes.
(3) Choose jogging
If the intensity of running at night is too high, it will excite nerves and affect night sleep. Coupled with the limitations of the surrounding environment at night, running fast is obviously not the best choice. Moreover, jogging is aerobic exercise, which is more conducive to consuming fat and promoting weight loss. So if you want to lose weight in fun running, try jogging.
3. the correct posture of funrun to lose weight.
(1) Head and shoulder posture
The head and shoulders need to be stable when running. Don't bow your head when running, look forward. When running, first relax your shoulders, then shrug your shoulders as much as possible, stop for a while, restore your original posture, and repeat.
(2) the posture of arms and hands
The big and small arms naturally swing back and forth, bending to about 90 degrees. When running, your arms can swing back and forth and left and right.
(3) Leg posture
Drive the calf with the strength of the thigh, and the knee joint should face the toe direction. After lifting it to a reasonable height, put it down and repeat.
(4) Waist posture
When running, you can also pay attention to the twisting of the waist to make the waist move.
4. What weight loss effect does fun run pay attention to?
(1) Run with boiling water.
It is more important to replenish water during running. You can prepare boiled water before running, and you can add some salt or sugar, so that you won't drink water because you are thirsty after running, which will increase calories and make your fun go to waste before running.
(2) Diet control before running
If you want to lose weight in the fun run, you need to control your dinner. You can't be too full, you can't lose weight if you are too full, you are too hungry, and you even have hypoglycemia. Moreover, fun run is best done one and a half hours or even two hours after meals.
(3) Control the diet after running
Exercise consumes calories, and you will feel hungry after exercise. You can eat a fruit or drink some milk at this time, but you can't eat too much. Just add some nutrition properly. You can choose some low-calorie and high-fiber foods, such as boiled vegetables, water protein, low-fat yogurt and a banana. Don't eat some high-calorie food, or fun run will run away in vain.
5. Precautions for diet before and after exercise
1. low blood sugar index and light food before exercise
Many people like to exercise on an empty stomach. In fact, hunger will accelerate the consumption of protein in muscles. Therefore, it is recommended to eat a light food with low glycemic index 30 minutes to 1 hour before exercise to avoid the rapid rise of blood sugar and provide the energy needed for exercise! If you can choose staple foods rich in fiber, such as oats, sweet potatoes and pumpkins, with low-fat light foods rich in protein, such as tea eggs and sugar-free soybean milk, you will be full for five to six minutes.
2. Drink a cup of sugar-free coffee before exercise.
In addition, some studies have pointed out that moderate caffeine can also increase the burning rate of fat. If you can drink a cup of sugar-free coffee without cream balls before exercise, it will also help to reduce body fat. But people who are prone to palpitation and insomnia, it is best not to drink coffee, so as not to cause discomfort.
3. Eat less protein after exercise.
Studies have found that protein light food supplement within 60 minutes after exercise will not make you fat, but also help to repair muscle tissue, accelerate physical recovery, improve basal metabolic rate and help burn calories!
It is suggested that when the heartbeat has returned to normal after exercise, nuts, chicken breast, boiled eggs or high-protein drinks should be mixed with high-fiber foods, such as various vegetables, miscellaneous grains bread or a portion of fruit, and five to six points can be full.
4. Eat a small amount of high-fiber food after exercise
After exercise 1 hour, you can drink boiled water in moderation to replenish excessive water loss and reduce hunger. After 1 hour of exercise, if you are still hungry, eating a small amount of whole grains can effectively help your body burn fat and make your slimming effect more remarkable. If you want to improve the metabolic rate of cells, it is suggested that you can supplement foods containing collagen, such as fresh milk, eggs and fish skin.
5. Don't drink caffeinated drinks after exercise.
Avoid drinking caffeinated drinks after exercise, such as coffee, soda, tea, etc., because caffeine also has diuretic effect, which will make the body's water supply insufficient. Although soda can also provide water and sugar, it is not suitable for post-exercise drinks, and adults and children had better avoid it!
6. Eat one hour after exercise.
Eat something about an hour after exercise. It is easier to accept all kinds of drinks or liquid foods after exercise, and at the same time, it can replenish water. If you haven't eaten dinner for two hours after exercise, you can eat solid food to supplement sugar and protein. For example, three kinds of fruits (apples, oranges, etc. ), two fruits with a cup of milk, 500ml pure juice, two fruits with a cup of yogurt, two pieces of bread with a little jam and a cup of milk, etc.