There are many ways to lose weight in daily life, and running is one of them. What happens when you keep running every day and control your diet and find that you haven't lost weight? Should I choose running to lose weight or walking to lose weight?
Why don't you keep running and lose weight?
1, although the weight value has not changed, your figure has changed substantially, but the change is very small, and you haven't noticed it yet. Because the body has changed from a state of infrequent exercise to a state of daily exercise, in order to adapt to the intensity of exercise, the body will form some muscles, so the weight has not changed, and some people even gain a little weight. But after a long time, you will find that aerobic jogging loses muscle and fat.
2. Although there is consumption, the calorie intake may be equal to the consumption, resulting in no change in weight. Suggested staple food: corn, sweet potato, pumpkin, taro, etc. Meat: cattle, sheep, fish and shrimp eggs; Vegetables: any vegetable is arbitrarily practiced (less oil and less salt); Just eat until you feel a little hungry before the next meal. At the same time, in sports: improve the intensity of exercise and increase cross-practice. If you don't want to run, you can join skipping and swimming.
Is it better to lose weight or run fast?
Both jogging and brisk walking can lose weight, but jogging is better.
Simply from the effect of reducing fat, jogging will have a better effect. It takes more than 40 minutes, and the same effect takes at least 1 hour. Moreover, the heart rate must reach more than 85/ 100 of jogging, that is, it will be effective if it is kept between 50 and 55. The average energy consumption (kj h-1kg-1) calculated by Weil formula is: fast walking 22.18 3.68, jogging 41.34 7.32 respectively.
Jogging is a simple aerobic exercise, which can activate the muscles of the whole body, promote the body to burn fat, and achieve the effect of slimming. It is worth noting that the real time to burn fat begins after 30 minutes of continuous exercise, so running needs to last for more than half an hour. Jogging for more than 30 minutes can not only exhaust glycogen in the body, but also utilize fat in the body. Because jogging is not very intense, it will not make the body too anoxic, so it will help the consumption of fat, thus achieving the purpose of losing weight. It takes at least 1 hour to have the same effect.
How to prevent knee joint injury by running to lose weight
1, adjust running posture:
(1) when landing, try to control the position of the ankle just below the knee, or slightly behind. The bending at the knee will play a good cushioning role. The posture that the runner does the most harm to the knee joint is that the position where the foot lands is in front of the knee joint, which leads to the knee joint straightening. At this time, a considerable forward force impacts the knee joint through ground feedback.
② The position of the foot tribe should be controlled as far as possible in the forefoot, especially the center of gravity should be between the big toe and the second toe. This center of gravity position is to arrange the stress point of the leg reasonably. Whether the stress point is closer to the lateral, medial or posterior side of the foot, it will cause lateral impact on the knee and lead to injury.
(3) control the stability of the body and don't shake. Your body should be like a steel plate when running. Because swinging from side to side will make the center of gravity change continuously in the lateral direction, giving the knee a lateral impact force. The front side of the knee has the strongest ability to bear weight. Therefore, don't swing your arms too much and take a big step forward too much during running, because these will increase the instability of your body.
2, strengthen muscle training: the strength of the legs, especially the thigh muscles, can provide corresponding protection for the knee joint. The quadriceps femoris on the front side of the thigh is stronger, which can reduce the impact on the knee when landing. Many pains in the front of knee joint are caused by quadriceps femoris weakness. Squatting against the wall is the easiest way to exercise quadriceps femoris. Squatting against the wall is a static action, and the knee joint does not retract, so the influence is small. But don't pursue the time and intensity of squatting from the beginning in the training process. Pay attention to the standard of posture, such as don't bend over, keep your hips stable, and put your knees vertically above your ankles.
3. Pay attention to stretching and relaxation: It is necessary to relax and warm up before running. Many sports injuries occur at the beginning of training, and the body has not fully adapted to the sports state. The joint capsule of the whole body joint has not secreted lubricating fluid, and the muscles are still stiff and inelastic. If you start intensity training at this time, it is equivalent to the feeling that the car has not warmed up, and it will directly start to pull to a high speed of 200 kilometers. Therefore, you should warm up enough before each run. If you don't want to warm up in place, you can use the first 1/4 mileage to relax and warm up by jogging. When you feel relaxed and coordinated, run at a normal speed.
How to weigh correctly
The purpose of weighing record during exercise is to observe the change of weight, so the measured weight value must eliminate all kinds of interference as much as possible and be weighed when the weight is least affected by objective factors. Details are as follows:
1, buy an electronic scale, which can be accurate to 0.xKg, and it is best to have a body fat test function.
2, fixed time every day: get up in the morning, don't eat or drink, go to the toilet, wear pajamas, and weigh yourself barefoot.
3. Always stand in the same position on the scale.
4, look up, don't bow, stand up straight, relax, and look at the results after 5 seconds.
5, said more than twice, until the number no longer changes. Take the value that appears the most times.
6, weighing scale on a hard surface, not on the carpet. At the same time, it is recommended to measure the body fat rate every half month and take photos of your bare upper body on the front and side once a month.
7. It is not recommended to measure your weight frequently, just once every morning at a fixed time. It is normal for weight figures to fluctuate up and down in a short time, and it is successful to keep the weekly average down.