From the principle of weight loss, the more weight loss, the better the weight loss effect, but excessive exercise or too frequent will also hurt the body. From the point of view of exercise physiology, people's weight is mainly affected by energy intake and consumption. More intake, less consumption and weight gain; On the contrary, lose weight. Therefore, the principle of losing weight is mainly to increase energy consumption and reduce energy intake. Running can effectively increase energy consumption, thus reducing weight. But to achieve the goal of losing excess fat, we must achieve a certain amount of exercise. Generally speaking, if you want to consume 1 kg of fat, you need to run about 10 km.
Scientific morning running methods:
1, warm up before running.
Warm-up activities must be carried out before running, in order to make the body gradually transition from a relatively quiet state to a moderately tense state of muscles, improve the excitability of the central nervous system and the activity ability of various organs to meet the needs of running. You can swing your arms, swing your legs, bend over, turn around, squat and other gymnastics movements, especially
Pay attention to moving hips, knees and ankles. When you are feverish, feel light and your heart rate reaches 85 beats/min or above, you can start running.
2. Running controls the rhythm.
Running needs a certain amount of exercise, and mastering the intensity of exercise is the key to fitness running. Heart rate index is generally used to measure exercise intensity.
(1) Suitable exercise intensity. The heart rate per minute is 170- year. If a runner is 40 years old, his suitable heart rate for running should be about 130 beats/min.
(2) The number, time and distance of practice. Teenagers 4 ~ 5 times a week, 30 ~ 40 minutes each time, with a distance of about 5000 meters; Middle-aged and elderly people do it 25 ~ 4 times a week, with a distance of about 0 meters. Try to lose weight and run for as long as possible.
The amount of running is not constant, it can be slightly increased or decreased according to my physical condition. If you practice 4 times a week, the amount of exercise can be adjusted. The increase in the amount of exercise must be strictly followed and must not be rushed.
3. Do some relaxation exercises after running.
After running, you must do a finishing (relaxation) exercise, so that all organs of the human body can gradually return to a relatively quiet state from a state of movement.
Solution: You can walk slowly for a while and then take a few deep breaths, usually for 3 to 5 minutes.
Continue to introduce you on the next page:
You can lose weight by running in the morning. The following is the summary of kinematics experts on "three wants and three don 'ts" in morning running.
First, do stretching exercises before you start.
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 even 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 exercise or relax 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.
Don't run in the morning
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 it 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.
Second, drink some juice after running.
Experts suggest drinking some fruit juice instead of white water or sports drinks after running, which can not only supplement the lost water, but also supplement a variety of vitamins and minerals. More importantly, it can also relieve discomfort such as muscle soreness after exercise. This is because fruit juice contains natural anti-inflammatory ingredients. So, start drinking juice!
Second, don't run too fast.
Don't think that the faster you run, the more fat you burn. On the contrary, you run fast, your body is not getting enough oxygen, and your body is doing it. Fat can't completely participate in combustion, so it can't be consumed. Relatively low exercise intensity can promote fat burning in your body. So, how do you judge whether your current running intensity belongs to or not? The simplest way is that if you feel out of breath when running, it means that your body is going on; If you breathe evenly and harmoniously when running, you can even talk to people around you while running without feeling disordered breathing, which shows that you are doing what can promote fat burning best.
Third, choose running shoes.
Don't just put on a pair of sneakers and go running, otherwise the slimming effect will be discounted, and women's fragile toes and soles may even be damaged. I suggest you choose shock-absorbing running shoes designed according to human mechanics, which can completely fit your foot shape. It can absorb the vibration caused by running and provide decompression protection for your feet, calves and even your brain. In addition, because women's pelvis is wider than men's, their feet are more prone to varus when running to the ground. Therefore, it is also necessary to pay attention to whether running shoes have support rods on the inner side of the arch and whether there are stabilizing pieces on the outer heel. Especially when you are heavier, you need to prepare a pair of good shoes.
Third, don't just run for 20 minutes.
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. So if you want to lose weight by running, you should run for at least 20 minutes, and 40 minutes is the running time recommended by experts.
In addition to exercise, the daily diet also needs reasonable adjustment. There is a fundamental reason why people become fat: absorption >; Consumption! When you eat too much, your body doesn't need so much nutrition, so it turns into fat and accumulates. If you want to keep yourself from getting fat, you must keep it: daily intake of calories = body consumption of calories. If you want to lose weight, you must do it: calories consumed every day >; Caloric intake. This is the principle of losing weight. So remember, it must be effectively combined with a reasonable diet.
Everyone's eating habits, lifestyle, weight loss history, etc. Will affect the effect of any product. Unscientific methods of use, lack of perseverance, and failure to find the most suitable weight loss method for one's physique will all lead to unsuccessful weight loss.
Therefore, running every morning can achieve the effect of losing weight, but it is best to run once every other day to properly balance the amount of exercise. Persistence doesn't mean running every day, but forming a certain morning running rule is the real persistence. I suggest you make a running schedule to better supervise yourself.
There are many precautions for running in the morning. Here is a summary for you:
collected works
1, morning running time
The best time to run in the morning depends on the season, usually when the sun just appears, and it is usually around 7 o'clock in winter.
Before sunrise in winter, the ground temperature is low and the carbon dioxide content in the air is high. In addition, harmful pollutants such as nitrogen oxides, hydrocarbons and lead in automobile exhaust also gather on the ground. If people get up early, they will inhale a lot of smoke and toxic gases.
In this environment for a long time, fatigue, dizziness, pharyngitis and other diseases may occur, which is harmful to the body.
It should be around 10. At this time, the sun shines on the ground after coming out, which makes the atmosphere begin to convection up and down, and the polluted air spreads to the sky, which will reduce the harm to the human body.
In addition, the temperature is low in winter morning, and it will not slowly ease until half an hour after the sun comes out.
2. A place to run in the morning
Try to choose outdoor places with sufficient oxygen for exercise. It is cold in winter, and many people like to go to gymnasiums, swimming pools and other indoor places to exercise.
The air quality is poor in winter, and it is even worse in places where there are many people in the room. If it's not a professional training, it's best to choose the right time to exercise outdoors in a place with plenty of oxygen and fresh air.
When running outdoors, try to choose places with few cars, good ventilation and air, such as park trails and school playgrounds, and it is best to have elastic ground such as mud and grass.
3. Morning running preparation activities
Avoid not doing warm-up exercises. Do some simple physical exercises before running, gently leg press before running, and do squats to get your heart and muscles into motion faster. If you take a few steps at first, then run quickly and finally start running, you can also warm up effectively. This is beneficial to safety and effectiveness.
Because in the cold winter, the elasticity and ductility of muscles and ligaments are obviously reduced because of the cold, and the flexibility of the whole body joints is much worse than that in summer and autumn. If you don't do warm-up exercise before exercise, it is easy to cause muscle ligament strain or joint sprain, which makes the exercise unable to proceed normally.
Before exercise, all parts of the body and related areas of various systems are in a state of silence and resistance. Preparing for exercise makes all parts and systems of the body gradually transition from static and resistant state to excited and nervous state, thus preparing for the maximum load of the body with exercise.
4, morning running eating habits
You can't eat breakfast before running in the morning because food needs to be digested in your stomach. After breakfast, the whole body's blood will be concentrated in the limbs, and the blood in the stomach is almost zero, so only the stomach wall will directly rub the food in the stomach, and then the symptoms of stomach pain will appear after running in the morning, and gastritis and even gastric ulcer will appear after a long time.
To lose weight, you must run for 80 minutes in the morning to achieve the effect of aerobic exercise, otherwise it will only be counterproductive.
Breakfast is best with a glass of milk and a fruit. Pay attention to drinking water before morning exercise. When drinking water, it is generally best to drink a cup of cold boiled water of about 250CC, and the water temperature is about 15℃. In this way, you can cool down and quench your thirst in summer, and your mouth and stomach will not be affected by water cooling in winter. Drink water slowly to avoid abdominal distension. After drinking, you can take part in morning exercises in 10 minutes.
Skipping rope, running in the morning,