Everyone's weight base is different, and so is their metabolic base. In addition, the dietary calorie intake during running is also different. For example, a person with a large weight base and a good physical foundation can lose about 5- 1200 calories a day by sticking to 10 km per day and taking no more than 100 calories per day. If his diet is properly matched, he may lose more weight, but
Is it scientific to run ten kilometers a day? No, it's not.
For people with different sports bases, the distance and intensity of running should be tailored. If a person's sports foundation is weak, then running 10 km at a time may lead to different degrees of muscle injury or knee pain. If you don't stop running, you will get worse every day, which is likely to cause knee joint disease. It is suggested to gradually increase the amount of running, about 65,438+00% per week. Don't blindly learn from the great god. Once,
Does it take more than 40 minutes to lose weight by running? No, but run as long as possible.
The main energy-supplying substances of the human body, sugar and fat (protein's participation in energy supply is very small and neglected), all work in a mixed way, that is to say, people are already consuming fat at the beginning of running, but fat is less involved. At this time, the main consumption is glycogen. After 30 minutes, the energy supply of fat gradually increased, and the fat burning effect was better. So from the point of view of consuming enough fat, it takes 40 minutes to 1 hour at a time. Running five times a week is necessary for people to lose weight. If you can keep running every day, you will definitely lose weight better, but considering the risk of fatigue and injury, 1 hour is the upper limit for most people to lose weight.
pay attention to
No matter what kind of exercise you choose, the two key indicators of losing weight are the heart rate at that time and the duration of exercise. For heart rate, it is generally considered to be between 50-75% of the maximum heart rate. As for the running time, most suggestions are more than 30-40 minutes. Of course, if you can't hold on, you can take your time. As long as you start running, you will always consume energy.
Can you lose weight only by running? The effect of losing weight in the later stage is not good.
The human body is an intelligent self-regulation system. Simple running will make your body adapt to this rhythm, and it will make adjustments to support you to complete the running training with a fixed rhythm with the least energy. Many runners will encounter a platform to lose weight, which is one of the fundamental reasons. At this time, you need to add something that you didn't have before to make your body change or even adapt, and let your body challenge the new rhythm and intensity of exercise.
It is suggested that if you keep running at a constant speed, try to run intermittently once a week. That is, run a short distance at a faster speed, then stop to have a rest, and then continue to run several groups in the same way after physical recovery. Generally, an interval running training does not exceed 5 minutes or 1.5 kilometers, which can be adjusted according to physical condition. Intermittent running, a training method, will make the body in a certain state of oxygen overdraft and improve its anaerobic capacity.
You can also try other sports, such as push-ups, bobby jumping, swimming, mountain climbing, cycling, aerobics and so on. These exercises can not only help you burn calories more effectively, but also make your exercise less boring.