1, variable speed running loses weight than constant speed running.
When the human body is exercising, the main energy sources of the body are sugar and fat. When the exercise speed is fast, the exercise amount is large and the exercise duration is short, sugar is mainly consumed, while when the exercise speed is slow, the exercise amount is moderate and the exercise duration is long, fat is mainly consumed. When running at variable speed, the speed is fast and slow, which is just a good combination of these two kinds of intensity exercise forms, which can consume fat and sugar at the same time.
2, the difference between variable speed operation and constant speed operation
Variable-speed running is a fast-paced and slow-paced running alternately, while constant-speed running is a constant-speed running. For exercisers who like running, variable-speed running is more beneficial than constant-speed running, which can not only enrich the exercise content, increase the interest in running, but also improve the human functional ability, which is more suitable for long-distance runners.
3. The characteristics of variable speed operation
Variable speed running can not only effectively improve the aerobic metabolism ability of muscles, but also help the development of general endurance, and actively improve the anaerobic metabolism ability of muscles and improve the quality of speed and speed endurance.
4, the characteristics of uniform operation
When running at a constant speed, the running speed does not change, but like jogging, running at a constant speed also belongs to aerobic metabolism. Persisting in running is conducive to enhancing body circulation, promoting blood circulation, improving blood supply to the brain and oxygen supply to brain cells.
5. How long does it take to lose weight by running?
Running can consume excess calories and improve the basal metabolic rate of the body, thus achieving the effect of slimming. So how long does it take to run to burn excess fat?
1, there is a product of obesity gene in human blood, which is slimming protein. Scientists have done an experiment, selected several female volunteers as experimental subjects, asked them to run within 30 minutes, and tested their blood weight loss protein concentration before and after exercise. The experimental results show that 86% of the subjects lose weight after exercise, and their protein content increases obviously. In another group of experiments, the subjects did strenuous exercise under the same conditions, and the content of slimming protein decreased after exercise. In other words, exercise can not only increase the weight loss protein, but also reduce it.
We can draw the conclusion that if you want to lose weight through exercise, you can't go too far, because intense exercise can hardly consume fat. When people are engaged in strenuous exercise, it is easy to enter the anaerobic exercise state. During anaerobic exercise, muscle glycogen will undergo anaerobic glycolysis, thus producing lactic acid. During anaerobic exercise, most lactic acid is decomposed into carbon dioxide and water in the liver, the other part is synthesized into glycogen, and a small amount of lactic acid is synthesized into fat through human metabolism. This explains why strenuous exercise sometimes increases the accumulation of fat in the body.
3. It can be seen that the amount of exercise should not be too large to lose weight through running and other sports. Generally, the exercise lasts about half an hour to 1 hour, and the heartbeat is 130~ 175 times per minute. This kind of exercise is best for losing weight. At this time, the body is in aerobic exercise and can consume more fat. Generally speaking, the correct way to lose weight by running is to keep running for more than 20 minutes, but not more than 1 hour, and to run continuously, the amount of exercise reaches about 75% of your maximum, and you can get obvious weight loss effect by persisting for more than three times.