Is fat reduction suitable for constant speed running or segmented variable speed running?
If you just started running, the interval running method will be more suitable for you.
The advantage of interval running by sections is that when we can't keep running at a constant speed for a long time, jogging or jogging can increase the training time and the total training consumption will be greater.
If a person can only run hundreds of meters at a uniform speed, then the total distance can be extended to several kilometers by combining running in sections and walking, and it is not easy to feel tired.
Therefore, for beginners, running in stages is easy to consume more calories.
The advantage of running at a constant speed is that it can improve the endurance of running and the stability of nervous system, which is more suitable for honing running skills. Only by training at a constant speed can you run farther and more easily.
Runners are suitable for running at a constant speed and can improve their running skills and level. After all, running farther can make you discover a more exciting running world.
Is it true that you burn fat after running for 40 minutes?
In fact, this sentence is wrong, because even if you jog for a minute, fat will participate in energy supply.
From the first minute, you start burning fat. However, with the increase of exercise time, the proportion of fat function has been rising. So, burn fat for no more than 40 minutes! The correct statement is: you have been consuming fat.
Only in the early stage of exercise, glycogen consumption is higher than fat. With the increase of exercise time, the consumption of fat will increase. Generally speaking, after 40 minutes, the consumption of fat will exceed 50%. This also provides a scientific basis for reducing fat after 40 minutes of aerobic exercise.
In fact, glycogen doesn't really consume light. When your glycogen storage is in deficit and your blood sugar supply is insufficient, your brain will receive danger signals and start doing everything possible to stop you from exercising (for example, making you dizzy, uncomfortable, heavy and unable to continue exercising). I believe that many friends who have run past horses have experienced "hitting the wall", which is actually the reason. Not only that, running is also easy to fall into the following misunderstandings.
Myth 1: I think as long as you exercise more, you can lose weight.
Although exercise can consume calories in the human body, the effect of losing weight by exercise alone is not obvious. Research shows that even if you play tennis for a few hours every day, as long as you drink one or two tins of sweet drinks or eat more western-style cakes, the hard-won weight loss results will go up in smoke. Therefore, in order to achieve a lasting weight loss effect, besides exercise, we should also make reasonable adjustments in diet.
Therefore, in the process of losing weight, it is necessary to properly adjust the diet.
Myth 2: Fasting exercise is harmful to health.
People are always worried that fasting exercise will cause hypoglycemia due to a large consumption of glycogen stored in the body, such as dizziness, fatigue and palpitation, which is not good for health. However, according to the research of Dr. Duipa of Dallas Fitness Center, moderate exercise, such as walking, dancing, jogging, cycling and so on. For 65438+ 0-2 hours before meals, it is helpful to lose weight. This is because no new fatty acids enter the body's fat cells at this time, and it is easier to consume excess fat (especially postpartum fat), and the weight loss effect is better than post-meal exercise. In addition, due to the appropriate amount of exercise, the heat energy consumption is less, and the energy stored in the body is enough, which will not affect health.
Therefore, exercise before meals is more conducive to losing weight.
Myth 3: You can lose weight by jogging for 30 minutes every day.
Although jogging for 30 minutes can achieve the purpose of aerobic exercise, it has little effect on losing weight. Practice has proved that only when the exercise lasts for more than 40 minutes can the body's fat be mobilized to supply energy with glycogen. With the extension of exercise time, the proportion of fat energy supply can reach 85% of total consumption. It can be seen that no matter the exercise intensity is less than 40 minutes, the fat consumption is not obvious.
So to lose weight, run for less than 40 minutes every day, because what you lose in the first 30 minutes is not fat, but fat lost after 30 minutes. It is very important to remember this one.
Myth 4: The greater the exercise intensity, the more intense the exercise, and the better the weight loss effect.
Only continuous low-intensity aerobic exercise can consume excess fat, because muscles mainly use oxidized fatty acids to obtain energy during low-intensity exercise, so fat consumption is rapid. With the increase of exercise intensity, the proportion of fat consumption only accounts for 15%. Therefore, mild, long-term low-intensity exercise or long-term exercise with heart rate 100~ 124 times/minute is most beneficial to lose weight.
Therefore, it is not the more vigorous exercise that helps you lose weight, but the continuous low-intensity aerobic exercise that helps you lose weight the next day, and it takes more than 30 minutes.