1. Why does running to lose weight always fail?
Reason 1: What did you eat after running?
Burning a lot of calories will produce hunger, but be careful of this feeling. Choosing junk food to satisfy hunger is putting the cart before the horse. It won't be long before you feel hungry again. Eat after running to ensure the nutrition of the food, and the calories should not exceed 150 calories. If you exercise before dinner, you can eat properly after running, so Bian Xiao suggested that if you want to eat, you'd better choose before exercise.
2. Reason 2: Maybe I didn't run enough.
If you still can't see the ideal effect after running for a long time, you can change your running plan. You can't lose weight by running for 45 minutes once a week and jogging for 20 minutes several times a week. If you want to lose at least one catty a week, you must eat at least 500 calories every day through different exercise and diet control. If running is to lose weight, arrange jogging trips at least 3 to 4 times a week, and it is more effective to cooperate with other fat burning exercises during rest time.
Reason three: insufficient heat consumption.
After running, you feel that you have burned at least 500 calories, but please look at the following reference figures. A girl of 68 kg jogs for 45 minutes, consuming 495 calories. If you don't run longer or faster than this number, then the calories you consume every time are not up to standard. The best way is to check your movement status at any time, and you can track it with the mobile APP.
Reason 4: Every running route is the same.
If you are used to the same running way and route, your body will form a fixed pattern, and this inertia will enter the weight loss period. Mixed running can solve this kind of problem. Adjusting the speed, height, pace and even changing the venue can make the body in a state of strengthening and movement and accelerate the body's metabolism.
Reason 5: I only care about the numbers on weighing scale.
Running is one of the best exercises to shape the lower body, because it can reorganize muscles while burning fat. Muscle tissue is denser than fat tissue. Although the weight has not lost much when weighing, the waist circumference, hip circumference and chest circumference will be obviously improved, and the visual slimming effect can still be achieved from the appearance.
Reason 6: I didn't warm up before running.
Warm-up exercise is the preparation stage of each body before exercise, which can avoid problems such as muscle strain during later exercise. Especially before running, leg stretching is particularly important. Only by fully warming up and stretching in place can the calf be put into the "weight loss war" at its best.
Reason seven: the action of running.
Heel landing, which is the most important skill for running to lose weight, can avoid calf thickening. Many mm runners will land on their forepaws, which is easy and labor-saving, but it is not suitable for mm runners with thick calves. The correct way to avoid calf thickening is to land on the heel, and then jog with the whole foot on the ground.
Reason 7: I didn't stretch after running.
Stretching should be carried out after exercise, which can shape the leg shape of the calf and is also an important place. Lazy mm can completely give up the traditional leg lifting and pressing. It is more convenient to stand one arm away from the wall and then support it with a hand-held wall, with the body at a 30-degree angle with the wall. Stick to it for 5 minutes, and feel that the calf muscles are infinitely stretched, which can be adjusted according to the flexibility of your body. Moderate exercise after exercise can sort out the fatigue substances accumulated around the muscles and stimulate the muscles that are not used often.
Reason 8: Running too fast.
The purpose of running to lose weight is to reduce body fat and accelerate fat burning, which can only be an aerobic way, so it must be jogging. If it is a strenuous and fast running, it will not only burn fat, but also accelerate the consumption of glycogen in the body, which will lead to symptoms such as exercise hypoglycemia and decreased exercise ability.
3, the principle of running to lose weight
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. Moreover, because jogging is not very intense, it will not make the body too hypoxic, so it will help the consumption of fat, thus achieving the goal of losing weight. It should be noted that in the 1 month of long-distance running, the weight will increase slightly due to the increase of appetite, but the weight will drop rapidly in the second month. If you stop running in order to lose weight, you should reduce the amount of exercise and exercise time day by day to avoid causing "rebound obesity".
4. The correct way to lose weight by running.
1. running environment
If you have a treadmill at home, you can open the window to breathe fresh air and run. If you run outdoors, try to choose some places with fresh air, such as parks or rivers. Try not to run in foggy days, which is very harmful to your health. Try not to exercise on the roadside.
In the process of running, taking the surrounding buildings or other things as a reference, setting goals for yourself and realizing them step by step will help you persist.
Preparation before running
The first is clothing. When wearing shoes, after putting your feet in, fasten your shoelaces from bottom to top. In order not to hinder blood circulation, don't tie your shoelaces too tightly, and leave room for your feet to move. When choosing running clothes, choose breathable clothes, not too loose.
In addition to clothing, warm-up exercise before running is necessary. Warm-up exercises can start with walking slowly, then do stretching exercises, and then slightly accelerate some jumping exercises such as leg lifting. When doing stretching exercises, you can stretch your calves, knees, femoral joints and shoulder joints according to your own situation. However, no matter what kind of warm-up exercise you do, you should be careful not to practice too much to avoid pulling your bones and muscles.
3. Running posture
Keep your head and shoulders stable while running. Keep your head forward. Don't lean forward unless the road is uneven. Keep your eyes on the front Relax your shoulders properly and avoid having a chest. The swing arm should move back and forth with the shoulder as the axis, and the range of left and right movement should not exceed the center line of the body. Fingers, wrists and arms should be relaxed, and the elbow angle should be about 90 degrees.
4. Driving speed
Many people think that the faster you run, the faster you lose weight. This idea is actually wrong. Although running fast consumes a lot of calories, it will increase the burden on the calf, accelerate the growth of muscles, and cause the calf to thicken. The real burning time of fat is after 30 minutes of continuous exercise, so jogging for more than half an hour is the most effective way to lose weight. Jogging is good for the heart, lungs, liver and blood. This is a very healthy exercise.
Stretch after running
The main function of stretching after running is to relax muscles and improve elasticity. Not stretching after running will lead to decreased muscle flexibility, muscle pain and lactic acid accumulation, which will hinder muscle recovery and growth. Static stretching is the main stretching method after running. In addition to grasping the correct posture, we should also control the strength of stretching. Stretch until the target muscle has moderate pain. Never stretch with brute force, otherwise it will easily damage muscles and ligaments.