1, run down
Many MM are eager to lose weight and run on the treadmill as soon as they go to the gym. Ideally, this is not the best way to lose weight. The energy storage of human body includes fast energy-glycogen and stored energy-fat. When you run first, the fast energy is mobilized from the beginning. Only when the rapid energy consumption is almost the same, the body will mobilize the stored energy and drive fat. The scientific running method is: first stop the related strength training and spend most of the glycogen, after all? It's fun and boring to spend time running.
Tip: Stop strength training first, and then stop aerobic exercise.
1) Stop strength training first, and you can spend the glycogen reserves of most departments. When you do the first aerobic exercise, the fat will soon be driven up and the efficiency of burning fat will be improved.
2) Strength training produces a lot of lactic acid, because it is powered by glycolysis. The accumulation of lactic acid not only affects exercise ability, but also delays the recovery of the body after exercise. After strength training, stopping aerobic exercise can bring lactic acid into the tricarboxylic acid cycle through pyruvate for complete oxidation, thus stopping the accumulation of lactic acid.
3) Strength training can increase the secretion of catecholamine hormones such as adrenaline and norepinephrine and lipolytic hormones such as growth hormone, which is beneficial to the drive and decomposition of fat.
4) Strength training can also increase muscle repair and decomposition.
2. Run for 20 minutes at a time
From the above explanation, we have clearly realized that fat, as stored energy, can only be driven after glycogen is consumed. In fact, 20 minutes is the first time that fat intervenes to provide energy. If you stop running after just 20 minutes, you can't burn fat. This is why people often say that running for less time is not as good as running for a long time to lose weight.
Step 3 drink while running
Commercially available beverages can be divided into three categories (generally a bottle of 350 ml): 60 kcal, 120 kcal, and more than 200 kcal; 60 calories belong to low energy, and the most common one is 120 calories. More than 200 calories are common in the estimation of energy drinks such as glucose drinks. We spend about 500 kilocalories jogging on the treadmill for an hour (8~9 hours). If you drink a bottle of 350 ml glucose drink, you will probably run for half an hour in vain!
Some people don't drink, but they bring some so-called secret supplements. Such as chrysanthemum tea, herbal tea, etc. These herbal teas are low in energy, but they taste bad, so honey will be added. Although honey is a good health drink in summer, it also has the problem of excessive energy supplement when added too much.
What are the benefits of running in winter?
1. summer resistance can improve people's cold resistance.
In summer, when you go outdoors to participate in sports activities, your body is comforted by the cold, and your muscles and blood vessels are constantly shortened, which can accelerate your heart beating, deepen your breathing, enhance your body's innovation ability and increase the heat generated by your body. I wear vest shorts when I exercise every day, although this is because of the accumulation of long-term training and self-adaptation to outdoor weather. After each run, you dry yourself and take a cold bath. Each group has different physical conditions and habits, so different measures can be taken, and it is not necessary to take a bath with cold water. Doing so will further increase the body's calories and inhibit colds. In summer, on the other hand, you need to take a bath with warm water or hot water. If allowed, the pores will be unobstructed and the body temperature will drop.
2. Confrontation in summer can improve people's sensitivity.
In summer, most people prefer to stay in a room with air conditioning or heating. Staying in such a monotonous and sultry environment for a long time will make the body slow to respond to the external temperature, thus becoming an "insensitive" person. The body in action, due to the enhanced excitability of the cerebral cortex, makes the ability of the thermoregulation center bright and progressive, which is conducive to the agile and correct thermoregulation, and the body's sensing ability is bright and enhanced.
3. Confrontation in summer can improve people's immunity.
Due to the comfort of cold air from time to time, the hematopoietic performance of human body has also changed, and red blood cells and white blood cells, as well as antibodies to diseases, have increased, thus greatly improving the human body's resistance to diseases and helping to prevent diseases such as colds and tracheitis.
What are the benefits of running in winter and what are the misunderstandings of running to lose weight?
Precautions for running in winter
1, run to see the weather in winter
Weather is an important state that people should pay attention to when running. It is easy to fog in summer, and it is more harmful to go out for running in foggy days. We advocate stopping outdoor activities. When it rains, the road is slippery, which makes people feel risky. It is recommended to run indoors.
2. The best time for running is dusk.
The air quality is not very good at dawn in winter, so it is not appropriate to stop running. At noon or dusk, the air quality is suitable, and people's physical fitness and flexibility are at their best, which is suitable for large-scale activities. Running at this time is not easy to cause injury. People with lumbar disc herniation have greater lumbar pressure and are more likely to be damaged at night, so fun run is not recommended. Pay more attention to daily running.
3. Run against the wind when running in summer.
On the one hand, running against the wind is not conducive to maintaining excellent running posture, on the other hand, it is easy to catch cold. I suggest you just run against the wind when you run outdoors. It is lucky to run indoors because of the wind.
4. Wear clothes suitable for running in summer.
When running in winter, please compare the requirements for equipment and pay attention to two aspects, one is to keep warm, and the other is to sweat. In order not to catch a cold, gloves and hats are advocated for running in summer. Wear three layers, underwear sweats, coat is windproof, and the middle layer keeps warm. The coat should not be too tight or too loose. Too tight to stretch, too loose, great resistance when running. Although cotton-padded jacket keeps warm, it is special, and it absorbs sweat, which is not conducive to perspiration and is easy to catch a cold. Therefore, don't wear cotton underwear when running. Shoes, or choose professional running shoes if possible.
5, the correct posture of running
The most controversial running posture is heel first or toe first. In fact, whether the heel is too hard or the toe is too hard, it is easy to cause injuries. Generally speaking, beginners run with the heel and the middle edge of the foot touching the ground together, which is safe. The running posture recommended by IAAF is to land on the sole of your foot. When running, don't lift your knees too high. In addition, besides paying more attention to the legs and feet, the posture of the upper body is also very important. Keep your upper body straight when running, and don't lean forward or backward too much. Swing your arms naturally, not too hard.
6. Adopt the breathing mode of combining mouth and nose.
When running, we usually take nasal breathing as the initiative, and take three steps in joint venture: one breath and three steps. Breathe evenly and rhythmically. Exhale is short and weak, and inhale slowly and evenly. Never breathe in and out through your mouth, it's easy to hurt your throat.