Running has a clear fat burning effect.
The energy consumption per minute during running is 8- 10 times that during quiet time, and it is 10- 12 times or more when running fast, so running can fully consume calories and burn fat. Therefore, people who need to lose weight can rest assured that running is one of the most efficient exercises to reduce fat.
Don't run too fast when you run to lose weight. Jogging at medium or low speed is good. On the one hand, it can promote fat burning, on the other hand, it will not be too tired and get a better running experience.
The basic principle of energy supply during exercise tells us that when the intensity of exercise is low, the proportion of fat energy supply is high. With the increase of exercise intensity, the proportion of fat energy supply decreases and the proportion of sugar energy supply increases.
But why does weight-loss running advocate moderate-intensity jogging instead of high-intensity running? The reason is also very simple. Moderate-intensity jogging is less tiring and can last longer, while high-intensity jogging is difficult for fat paper people to persist for a long time. Compared with the two, it is recommended to jog easily to lose weight.
You don't run for half an hour before you start burning fat.
But it takes more than half an hour to burn more fat.
It is one of the most popular rumors in the field of sports and fitness to start burning fat after running for half an hour. The reason is that sugar is consumed at the beginning of running, and fat will be consumed after half an hour of consuming sugar. So in order to lose weight, you should run for at least half an hour.
If it is to consume more fat, it is right for weight-loss runners to lengthen their running time, but it is completely absurd to say that it is useless to lose weight within half an hour of running!
First of all, if you really want to consume all the sugar in your body, it will take more than 5-6 hours, so it is impossible to expect to consume all the sugar in your body in half an hour. In fact, sugar and fat, the two main energy-supplying substances of human body (protein's participation in energy supply is very small and neglected), are mixed, that is to say, there are almost no activities that rely solely on sugar for energy supply, or some activities rely solely on fat for energy supply. Only the energy supply ratio is slightly different. In low-intensity activities, the proportion of fat energy supply is relatively high, and the proportion of sugar energy supply is relatively low; In high-intensity activities, the proportion of fat energy supply is relatively low, and the proportion of sugar energy supply is relatively high. Therefore, we often recommend people to participate in long-term moderate and low-intensity jogging. On the one hand, it is more acceptable to people. On the other hand, low-intensity jogging can also effectively promote fat decomposition, but this has nothing to do with half an hour. As long as you start exercising, you will burn fat.
The fat burning mechanism of strength training comes more from endocrine.
Just as many people succeed in losing weight through running, many people achieve the goal of losing weight through strength training, which is also the main selling point for fitness instructors to sell personal training. Otherwise, why should we spend a lot of money on private education instead of running for free?
How to burn fat in strength training?
Let's analyze it carefully. Strength training is different from continuous exercise such as running. It is achieved through a group of actions, and there is a break between each group of actions. So a 1 hour strength training class seems to be 1 hour. But in fact, the really effective training time may only be 20-30 minutes, and the rest time is rest. Why do you need a rest? Because anaerobic exercise will lead to lactic acid accumulation during the completion of each group of movements, you will feel muscle pain after each group of training, so you need to rest to metabolize lactic acid.
According to the basic principle of energy metabolism, anaerobic exercise mainly depends on sugar to provide energy. In the process of anaerobic decomposition of sugar, acidic substances such as lactic acid will be produced. So strength training doesn't seem to consume fat? So, how does strength training burn fat?
First of all, strength training can effectively promote the secretion of certain hormones, the most important of which is testosterone; It is found that the content of testosterone will increase after strength training, and testosterone has a clear role in consuming fat, increasing muscle content and promoting red blood cell production, which may be the main mechanism of burning fat in strength training. Strength training can promote testosterone secretion in a short time, which is enough to have a follow-up effect on fat decomposition.
Secondly, although you mainly consume sugar during strength training, your breathing is accelerated during rest, and you can still consume some fat at this time. You can understand that you consume sugar during strength training and fat during rest.
Of course, in general, strength training is likely to mainly rely on the role of endocrine.
Muscle content can be increased by strength training.
But it can not effectively improve basal metabolism.
For a long time, we have received strength training to improve muscle content, and the increase of muscle content can help us improve basic metabolism.
In fact, basal metabolism will not change easily. If the basal metabolism really changes a lot, it is not because of the increase in muscle content, but because you are sick, such as hyperthyroidism.
"After the muscle content increases, lying down is also consuming calories."
This is just a beautiful fantasy.
Therefore, we can draw the following conclusions: increasing muscle content through training can slightly improve the basal metabolic level, but the degree of improvement is very limited and almost negligible.
When we lose weight, if we lose fat, when we lose weight, people become thinner, and our basal metabolism will actually decrease. If we lose fat and gain muscle at the same time, if the amount of fat we lose is exactly equal to the amount of muscle gain, our body shape will also change, that is, we will be thinner and look stronger. At this time, your basal metabolism will be basically the same as before you lose fat and gain muscle, and if it increases, it will be very small. This also explains why we try to lose weight and it is easy to rebound after success.
When you lose weight, your basal metabolism actually decreases. If you think you're finished, once you don't pay attention to control your diet and eat more, your calorie intake will soon exceed your reduced basal metabolism. If you stop exercising, you will definitely gain weight quickly.
Collect pictures
Running combined with strength training
It's best to lose weight both ways.
Seeing this, you should understand that the mechanism of losing weight by running and strength training is different. Comparing the advantages and disadvantages of two kinds of sports that are not directly comparable is actually problematic. In this sense, if you combine running with strength training to lose weight and play different weight-loss mechanisms, you can often achieve the best weight-loss effect. If it is only a single exercise, it can only play a single weight loss mechanism, and it is easy to encounter a bottleneck period. If you use a variety of weight loss mechanisms, you can get better weight loss effect.
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