Yoga? Practicing yoga every day can not only make you feel happy, but also effectively improve your physical fitness, which is of great help to shaping the perfect curve of women!

Fitness? Fitness is a kind of exercise, which is divided into many forms. You can strengthen your exercise according to your own needs to enhance your flexibility and keep fit. Such aerobic exercise, it is best to exercise at least three times a week.

Running? This is a kind of physical exercise. Long-term persistence will achieve a good body shaping effect! If you want to lose weight and keep fit by running, you must be careful of the wrong running weight loss method!

Frequently asked questions about sports

Q 1: You can lose weight as long as you exercise more?

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 several hours every day, you can lose weight by drinking one or two bottles of sweet drinks or eating more snacks. Therefore, in order to achieve a lasting weight loss effect, in addition to exercise, we must adjust our diet.

Q2: Is fasting exercise harmful to health?

People are always worried that fasting exercise will cause hypoglycemia due to a large consumption of liver sugar stored in the body, such as dizziness, fatigue and palpitation. It's not good for your health. However, Dr. Dunbar from Dallas Bodybuilding Center in the United States believes that moderate exercise, such as walking, dancing, jogging, cycling, etc., is helpful to lose weight before meals 1 to 2 hours (that is, on an empty stomach). 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. In addition, experts also reminded that it is not suitable for running exercise within one hour after meals and one hour before going to bed.

Q3: Can you 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. Experiments show that only when the exercise lasts for more than 40 minutes can the body's fat be mobilized to provide energy with liver sugar. 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.

Q4: Is there any overall or partial choice to lose weight through exercise?

Words such as "slim waist", "reduce buttocks" and "reduce abdomen" often appear in advertisements, so we begin to doubt whether local exercise can reduce local fat. First, local exercise consumes less total energy, is easy to fatigue, and cannot last; Second, fat energy supply is regulated by nervous and endocrine systems, but this regulation is systemic. It doesn't mean that you can reduce excess fat in any part through practice, but you can lose weight where the blood supply is good and it is conducive to fat consumption. For example, after exercising for a period of time, the waistline of dieters is not necessarily much smaller, but their cheeks are thinner, which is why. As long as exercise consumes more calories than intake, it can lead to the reduction of body fat, not just a part.

Q5: The greater the intensity and intensity of exercise, the better the weight loss effect?

Only continuous low-intensity aerobic exercise can consume excess fat. This is because muscle mainly uses oxidized fatty acids to obtain energy during low-intensity exercise, so fat consumption is faster. If the intensity of exercise increases, the proportion of fat consumption only accounts for 15%. So doing some relaxing, long-term low-intensity exercise, or keeping the heart rate at 100 ~ 124 (times/minute), is most beneficial to lose weight. (Maximum human heart rate: maximum heart rate per minute MHR = 「205-0.5 x age ")

Three principles of running to lose weight

Make a tie first.

Anxious to lose weight, so put on running shoes and run directly? This is not the best way to lose weight by running. You know, the energy in your body is divided into fast energy and reserve energy. What is the reserve energy in your body only when the energy consumption is almost the same? Fat? Will start to burn. In other words, if your physical fitness is not very good, it may even be that you are tired from running and the fat has not started to burn. Therefore, if you want to lose weight effectively by running, you should do some stretching exercise or relaxation exercise before running. On the one hand, you can warm up and prevent injuries. On the other hand, you can consume some glycogen first and then run, so that the burning efficiency of fat can be greatly improved.

Drink juice after running.

Experts suggest drinking some fruit juice instead of boiled water or sports drinks after running to lose weight, which can not only supplement the lost water, but also supplement a variety of vitamins and minerals. More importantly, it can also relieve discomfort symptoms such as muscle soreness after exercise. This is because fruit juice contains natural anti-inflammatory ingredients. In addition, drinking lemonade immediately after running is also the secret to prevent fatty acids from accumulating in the body. So start drinking juice.

Choose running shoes carefully

Don't just put on a pair of sneakers to run. Not to mention the slimming effect, it may even damage women's fragile toes and soles, and the spine will be affected by improper vibration. I suggest you choose shock-absorbing running shoes designed according to human mechanics, which can completely fit your foot shape. It can absorb the vibration caused by running and provide decompression protection for your feet, calves and even your brain. It is worth noting that because women's pelvis is wider than men's, their feet are more likely to turn inward when running on the ground, so we should also pay attention to whether the running shoes use support rods on the inside of the arch and whether there are stabilizing pieces on the outside heel. Especially when the weight is large, the bearing capacity of the feet is greater, and it is more necessary to prepare a pair of good shoes.