How long does it take to lose weight by running? Before strenuous exercise, you must do enough warm-up exercise. Exercise can help us to excrete toxins from our bodies quickly. Aerobic exercise is very beneficial to our health. This exercise has greatly improved our posture. Know how long it takes to lose weight by running, and get moving quickly!
How long does it take to lose weight by running? 1 Running can consume excess calories and improve the basal metabolic rate of the body, thus achieving the effect of slimming. So how long does it take to run to burn excess fat?
There is a product of obesity gene in human blood, which is slimming protein. Scientists have done an experiment, selected several female volunteers as experimental subjects, asked them to run within 30 minutes, and tested their blood weight loss protein concentration before and after exercise. The experimental results show that 86% of the subjects lose weight after exercise, and their protein content increases obviously. In another group of experiments, the subjects did strenuous exercise under the same conditions, and the content of slimming protein decreased after exercise. In other words, exercise can not only increase the weight loss protein, but also reduce it.
We can draw a conclusion that if you want to lose weight through exercise, you can't go too far, because intense exercise can hardly consume fat. When people are engaged in strenuous exercise, it is easy to enter the anaerobic exercise state. During anaerobic exercise, muscle glycogen will undergo anaerobic glycolysis, thus producing lactic acid. During anaerobic exercise, most lactic acid is decomposed into carbon dioxide and water in the liver, the other part is synthesized into glycogen, and a small amount of lactic acid is synthesized into fat through human metabolism. This explains why strenuous exercise sometimes increases the accumulation of fat in the body.
It can be seen that the amount of exercise should not be too large to lose weight through running and other sports. Generally, the exercise lasts for half an hour to 1 hour, and the heartbeat is 130~ 175 times per minute. This kind of exercise is best for losing weight. At this time, the body is in aerobic exercise and can consume more fat. Generally speaking, the correct way to lose weight by running is to keep running for more than 20 minutes, but not more than 1 hour, and to run continuously, the amount of exercise reaches about 75% of your maximum, and you can get obvious weight loss effect by persisting for more than three times.
Master the time of running to lose weight, keep running every day according to the method, and you will see the effect after a while.
How long does it take to lose weight by running? It can be said that everything has a process. It is impossible to lose weight quickly just by running, so how long it takes to run is worth discussing. There is no doubt that running plays an irreplaceable auxiliary role, and it will also play a certain role in personal health and weight loss. Let's talk about running time and length first. Every run can be decided according to your own time. Some office workers and couch potatoes can choose to run at night, and those who have time can run in the morning. If you run a long distance of 5 kilometers, the effect will be better, but no one can insist at first, so you should keep increasing the distance according to your personal ability, the first time 1 kilometer, the second time 2 kilometers ... and gradually increase your endurance. This is a process of self-improvement, which really should vary from person to person. After 3 months, you will be surprised to see the effect of persistence.
If you can't keep running every day, don't be discouraged, because even I can't keep running every day, as long as I keep improving as a whole.
However, today I want to focus on some experiences that everyone ignores. Many people know when to run and how far to run each time, but some necessary muscle training and diet schedule planning are not valued by most runners. Running can't solve all problems, it's just an aid. Muscle training can get you closer to thin people. Muscle training here refers to the whole body type. Many people practice their legs when their legs are thick. This idea is wrong. You can go to the gym four days a week to exercise your shoulders, back, chest, hips and legs respectively, and assist with some abdominal exercises every time, so that you can not only balance your time, but also let your muscles have a good rest and growth. Don't think the gym is a money pit, and don't use your lack of time as an excuse.
When consumption is greater than intake, people will gradually lose weight. Therefore, diet is very important. Say goodbye to mala Tang, instant noodles and hamburgers immediately! My suggestion is to eat less and eat more meals every day, stay away from high-calorie foods, and make most foods low in sugar, calories and fat, mainly coarse grains, fruits and vegetables. Slowly, you will find the benefits of eating these foods to your health, and you will no longer need to take any diet pills or go to a health center. It can be said that many health centers are equipped with these basic meals. Don't deliberately control your diet. There are many examples of food fainting, which are unnecessary and ineffective. In addition, keeping a good schedule can provide a good guarantee for your exercise to lose weight. There is no need to strictly stipulate that everyone should get up at six o'clock every day, but should conform to their own basic laws.
Through these, I believe everyone can understand that running will not bring the magical effect of losing weight overnight. If you must ask, how long will it take to lose weight? Then my answer is please stick to it for 3 months. A certain amount of running plus muscle exercise and diet planning will help you see yourself lose weight.