1. Can I lose weight by running in situ?
You can lose weight. Running in situ is also a whole body weight loss exercise. You need to kick up as quickly as you stand still, so that your body can do a running-like action. It can accelerate blood circulation and promote the rapid decomposition and combustion of fat for energy supply.
Zhao Yiran, the founder of in-situ running, once shared his experience of running to lose weight online. In just eight months, he dropped from 265 kg to 120 kg, reaching 140 kg!
2. How long does it take to lose weight by running in situ every day?
About 60 minutes. Compared with ordinary running, running in situ is not so tired, but it is also boring. Many people find it difficult to stick to it, so the weight loss effect is not very good. If you lift your legs 150 times a minute every day and keep running for 60 minutes for a month, you can lose weight.
3. How much do you lose in a month after running in the same place?
About 5 kg. Running in the same place with 150 leg lifts for one minute will consume 500-600 calories in one hour (different weight bases will consume different calories), and one kilogram of fat can provide 7700 calories. That is to say, running in the same place 1 hour every day can reduce fat 150 grams without increasing food intake, and after one month, you can lose about 4500 grams, which is about 5 kg.
4. The correct way to lose weight by running in situ.
(1) Warm up for 5 minutes before running in situ.
At the beginning, let your arms swing naturally at your sides and walk slowly with your feet in place. During the warm-up period, breathe through your nose, not your mouth. Slowly speed up the frequency of swinging your arms and feet until you walk fast, and change your hands from swinging on both sides of your ribs to swinging on your chest. At this time, you can feel your body become flexible.
(2) Running and jogging in situ 10 minutes
Swing your arms rhythmically, and your hands can swing comfortably with the frequency of footwork, and keep the speed for 5- 10 minutes until you feel a slight fever.
(3) Burn fat and lose weight for 40 minutes.
At this stage, it is necessary to maintain a uniform leg lift, and the process will be boring. You can wear headphones to add a little fun and make you feel that time passes faster.
Tip: When running, relax your muscles, take a deep breath and breathe slowly and rhythmically. You can take two breaths, two breaths, three breaths, three breaths. Take a deep breath with your abdomen, bulge your abdomen when inhaling and close your abdomen when exhaling. When running, walk lightly and swing your arms naturally.
5. Precautions for running in situ to lose weight
1, choose a pair of comfortable running shoes. Comfortable running shoes can reduce the damage to the knee joint caused by vibration during running, and can also protect the ankle from sprain.
2. Don't run on an empty stomach. Running on a full stomach is prone to abdominal pain, and fasting is prone to hypoglycemia, which is not good for your health.
3, a reasonable diet has a weight loss effect. Eating and drinking after running in the same place will not have the effect of losing weight, and at most will not gain weight.
4. Exercise reasonably according to the actual situation. People with weak physique and insufficient endurance should appropriately reduce the running time in situ.
6, exercise to lose weight precautions
1. low blood sugar index and light food before exercise
Many people like to exercise on an empty stomach. In fact, hunger will accelerate the consumption of protein in muscles. Therefore, it is recommended to eat a light food with low glycemic index 30 minutes to 1 hour before exercise to avoid the rapid rise of blood sugar and provide the energy needed for exercise! If you can choose staple foods rich in fiber, such as oats, sweet potatoes and pumpkins, with low-fat light foods rich in protein, such as tea eggs and sugar-free soybean milk, you will be full for five to six minutes.
2. Drink a cup of sugar-free coffee before exercise.
In addition, some studies have pointed out that moderate caffeine can also increase the burning rate of fat. If you can drink a cup of sugar-free coffee without cream balls before exercise, it will also help to reduce body fat. But people who are prone to palpitation and insomnia, it is best not to drink coffee, so as not to cause discomfort.
3. Eat less protein after exercise.
Studies have found that protein light food supplement within 60 minutes after exercise will not make you fat, but also help to repair muscle tissue, accelerate physical recovery, improve basal metabolic rate and help burn calories!
It is suggested that when the heartbeat has returned to normal after exercise, nuts, chicken breast, boiled eggs or high-protein drinks should be mixed with high-fiber foods, such as various vegetables, miscellaneous grains bread or a portion of fruit, and five to six points can be full.
4. Eat a small amount of high-fiber food after exercise
After exercise 1 hour, you can drink boiled water in moderation to replenish excessive water loss and reduce hunger. After 1 hour of exercise, if you are still hungry, eating a small amount of whole grains can effectively help your body burn fat and make your slimming effect more remarkable. If you want to improve the metabolic rate of cells, it is suggested that you can supplement foods containing collagen, such as fresh milk, eggs and fish skin.
5. Don't drink caffeinated drinks after exercise.
Avoid drinking caffeinated drinks after exercise, such as coffee, soda, tea, etc., because caffeine also has diuretic effect, which will make the body's water supply insufficient. Although soda can also provide water and sugar, it is not suitable for post-exercise drinks, and adults and children had better avoid it!
6. Eat one hour after exercise.
Eat something about an hour after exercise. It is easier to accept all kinds of drinks or liquid foods after exercise, and at the same time, it can replenish water. If you haven't eaten dinner for two hours after exercise, you can eat solid food to supplement sugar and protein. For example, three kinds of fruits (apples, oranges, etc. ), two fruits with a cup of milk, 500ml pure juice, two fruits with a cup of yogurt, two pieces of bread with a little jam and a cup of milk, etc.