Myth 1: Don't stretch.
If you want to lose weight effectively by running, you should do some stretching or relaxing exercises 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.
Myth 2: The sooner the better.
The purpose of running to lose weight is to reduce body fat and accelerate fat burning. It can only be an aerobic way, so it must be jogging. Running for the purpose of losing weight should not be less than 20 minutes, and the speed should be slower to keep breathing evenly. A 20-minute jog can not only exhaust a lot of glycogen in the body, but also make use of fat in the body.
Myth 3: wear a pair of shoes and run.
sneaker
Just wear a pair of shoes to run, and the fitness effect will be discounted. Many people like to run in sneakers. Experts say that the soles of sports shoes are too flat and the cushioning function is not ideal, which will indirectly lead to knee injury. Shoes are the most important running equipment, so you should pay attention to the size when choosing professional running shoes. The principle is rather big than small, otherwise it will be easy to wear out.
Myth 4: Run for 20 minutes at a time.
Theoretically speaking, under the premise of full warm-up, jogging for 20 minutes is almost the same as burning energy quickly, and when the stored energy and fat begin to be mobilized for burning, if you stop exercising at this time, you can't lose weight by burning fat fully. Therefore, if you want to lose weight by running, you should run for at least 20 minutes, and 45-60 minutes is the best.
Myth 5: Drinking after running.
recover one's spirit
Drinks sold in the market can be roughly divided into three categories: 60 calories, 120 calories, and more than 200 calories. 60 calories belong to low energy, the most common is probably 120 calories, and more than 200 calories are more common in energy drinks such as glucose drinks. We spend about 500 kilocalories jogging on the treadmill for an hour. If we drink a bottle of 350 ml glucose drink, it means that you have been running for half an hour!
Myth 6: 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. Before meals 1-2 hours (that is, on an empty stomach) helps 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.
If you are in a depressed situation that you can't lose weight after running every day, you may need to read this article earlier! So that your running will be effective!