Fasting is a state in which food is being digested. Running on an empty stomach can burn fat at the beginning, especially running before breakfast in the morning can burn fat more efficiently. However, during weight loss and excessive diet control, if you barely run, you will soon be exhausted. Therefore, it is important to eat a balanced diet when running and not to force yourself too much.
2. Do muscle exercise for about 10 minutes before running.
Giving muscle stimulation before running can improve the burning efficiency of fat. After muscle strength exercise, the body will secrete growth hormone, which can increase lipolytic enzymes in the body and make fat burning more efficient. Doing squats or abdominal exercises 10 minutes or so will be very effective.
Although it may be a little tired, it can improve the fat burning effect of aerobic exercise in the later stage. Take a break after muscle strength exercise, and then start running after breathing is restored, so that fat will burn quickly.
3. Run as fast as you can talk.
It's not that the faster you run, the faster you burn fat. It is very important to provide enough oxygen for blood and muscles to burn fat. So it will be more effective to run at a rhythm that won't pant for a long time.
4. Running for more than 20 minutes
In the first 20 minutes of running, most sugar is consumed in the form of energy, not fat. After 20 minutes, the fat will be consumed in large quantities. Therefore, if you want to burn fat, it is very important to run at the pace of talking for more than 20 minutes.
Running to lose weight:
The first sport: hula hoop
Thin waist principle: Hula hoop is a simple and convenient indoor weight loss exercise, which can be played anytime and anywhere. Turning hula hoop can help intestinal peristalsis, help digestion and defecation, better assist slimming, and actively help clear the garbage in the body, thus achieving the effect of fitness.
Advantages: effortless, simple and good waist slimming effect.
Precautions:
1, rotate at a uniform speed and moderately: it is not advisable to do hula hoop exercise too fast, which will increase the burden on the waist muscles and risk muscle strain and acute volvulus. In fact, the hula hoop action that is too fast is not as good as the action of swinging the abdomen at a uniform speed.
2, hula hoop should not be overweight: the greater the weight, the greater the impact of hula hoop, in your opinion? I'm sore all over. Is exercise effective? Maybe I have already eaten. Internal injuries? Oh, the weight of hula hoop is suitable for the index finger and middle finger to bear the weight.
3, the length of time should be well grasped: as far as time is concerned, it should not be more than 20 minutes to do hula-hoop waist-thinning exercise every time. If the one-time exercise time is too long, I am afraid that the tired athletes will not be able to maintain the correct posture, which will lead to injuries. It is recommended to exercise several times a day, and the total exercise time per day should not exceed 1.5 hours.
4. Perseverance: Only by exercising every day can we achieve the goal of perfect waist curve. If you turn the hula hoop for two or three hours today, but you are lazy and don't exercise tomorrow, fishing for three days and drying the net for two days, no matter how good the fitness and bodybuilding exercise is, it will not be effective.
5, avoid menstrual period: women in the middle and late menstruation, there may be corpus luteum cyst around the ovary, because the cyst is very fragile, if the abdomen is strongly squeezed, the cyst will rupture, and the accompanying internal bleeding may be fatal.
The second kind of exercise: yoga
Thin waist principle: Yoga exercises the waist by stretching and breathing. It can enhance digestive function, promote metabolism, improve visceral droop and tighten muscles.
Advantages: health, in addition to slimming, can also relieve stress; If you are eager to lose weight and see the number on weighing scale decrease, you might as well choose more intense aerobic exercise, but if you want to keep fit for a long time, yoga is definitely the first choice.
Disadvantages: thin waist is slow and needs long-term persistence; Practicing yoga requires professional guidance. Practicing yoga at home by yourself may cause harm to your body because of improper movements or operations.
Precautions:
1. Exercise on an empty stomach or after complete digestion. Generally speaking, it is three to four hours after meals, and you can practice after drinking liquid food or drinks for half an hour. Try to urinate before practice. After the exercise, you can eat after 30~40 minutes.
2. The best time for yoga practice in the morning: You should choose the time that is most convenient for you and try to practice at the same time every day. Before breakfast or after dinner is the best time for yoga exercise.
3. A good environment is very important: when there are more and more of them, try to go to a special gym or train under the guidance of a special teacher.
4. According to your limit: If you have physical discomfort or symptoms, try not to practice too strong methods and never exceed your physical ability.
5, pay attention to clothing: it is best to wear loose, soft cotton long or shorts when practicing yoga, take off everything you wear, and try to be barefoot or wear socks. Bathing can increase people's sense of cleanliness and relaxation, which is more effective in some sports. So many people choose to take a bath before exercise. If they want to take a bath with hot water after exercise, they should do it after 15 minutes.
6, menstrual period should pay attention to: do not do too intense movements during menstruation. In fact, it is not recommended to do any strenuous exercise during menstruation, especially the exercise that has a more intense effect on the abdominal cavity.