1, key points of running to lose weight
First, the speed should be slow
Running exercise doesn't mean running fast, because different running speeds have different stimulation on cardiovascular and cerebrovascular diseases, while jogging has a slight stimulation on the heart. Therefore, it is more appropriate to control the initial healthy running intensity according to the pulse times per minute obtained by multiplying your morning pulse times by 1.4 to 1.8.
Second, the stride should be small.
The stride length during running affects the strength of muscle strength at each step, because the purpose of people is to prolong running time as much as possible. There are many people who exert too much pressure on their ankles when running, and local fatigue occurs before they run far, which often makes people give up running. The stride is small, but the movements should be balanced.
Third, the running distance should be long.
Run long enough. Most importantly, the human body can "actively" consume all the blood sugar in the current blood, and at the same time, it is also consuming the excess heat accumulated in the human body. This kind of "active" consumption is the best way to reduce blood fat, blood sugar and blood pressure. As far as weight loss is concerned, it is more critical that its harm to health is almost "zero".
Fourth, it varies from person to person.
Running is not very suitable for everyone. For the average person, everyone's physique and illness are different, so you must combine yourself when running.
Fifth, pay attention to nutrition.
Many people think that running is a lot of exercise and must be supplemented with more nutrition. Many people supplement animal protein in large quantities. In fact, this supplement is wrong. When jogging, the human body mainly consumes blood sugar, and there is little demand for protein. Therefore, it is advisable to supplement carbohydrate food after running.
Conclusion: It is emphasized not to drink too cold water after running, because it can not only keep the body moving, but also protect the stomach. Running is actually an excellent habit. Friends who are running or want to run should stick to it. These are the five points to pay attention to when running. I hope you can master some basic guiding rules in advance when you are doing a personal fitness exercise, and understand the common sense of this exercise, so that your fitness exercise can be prepared and exert the greatest effect. Finally, Bian Xiao hopes everyone has the ideal result you want.
2, weight loss taboos
1, diet-excessive calorie intake
Diet is still a very important factor affecting weight. Most people gain weight because they absorb more calories from food than their bodies need. Therefore, eating less and exercising more is still a good way to lose weight.
2, lack of sleep-fat is the most likely.
People who sleep less than 4 hours a day are 73% fatter than those who sleep normally. Studies have shown that people who lack sleep have higher levels of factors that promote appetite.
3, relatives and friends-fat and strong will also be "infected"
If a person's brother is fat, his possibility of obesity will increase by 57%. The factor is that if a person's brother or relative is fat, it will change a person's tolerance standard for reasonable weight and affect his diet structure and lifestyle.
4, air conditioning-air conditioning heating mechanism is blocked.
Air conditioning keeps us in a constant temperature environment, so we don't have to adjust the heat in our bodies. But if the temperature is very low, our body will actively consume fat to keep warm; If the climate is very hot, our appetite will decrease. People who use air conditioners are more likely to gain weight because their thermal regulation mechanism is blocked.
5, cold virus will increase fat.
Researchers have found that a virus that causes colds and sore throats can make people fat. This virus makes the fat cells in the body increase rapidly.
6. Genetic variation leads to high body weight
British scientists have now discovered a gene variant that regulates the amount of body fat. People with this genetic variation weigh 1.2 kg more than those without this genetic variation.
7, hormones-control hunger
Scientists point out that there is a kind of leptin in human body, also known as anti-obesity factor, which is the main hormone to reduce hunger, and it controls our love for food. People who lack leptin love to eat all kinds of food and eat a lot, so they eventually become super fat.