Running is getting heavier and heavier What's going on here?
1, only running, cortisol increased.
Cortisol is a hormone in the human body, which is released when the physical or psychological stress is too great. It takes a lot of effort to lose weight simply by running, at which time the body will release too much cortisol. This leads to decreased immunity, decreased bone density and muscle mass. Reducing muscle mass is a big taboo to lose weight, because muscle is the most important "engine" for the body to burn calories.
So in addition to running, doing strength training 2~3 times a week can get twice the result with half the effort!
2. Only running will accelerate the aging of the body.
It is said that exercise is the best skin care product, but simple high-intensity running will make the body produce a lot of free radicals. The aging of human body and even many diseases are closely related to it.
Eating more foods with high content of vitamin C and vitamin E every day is helpful to reduce free radicals in the body, but it is also the key to adjust the training plan appropriately. In addition to strength training, you can also combine some high-intensity training similar to HIIT.
3. Only running makes you fatter.
The long-term stress of high-intensity running will open the body's protective mechanism. In primitive times, there was a lack of food and too much exercise. When the body is under high-intensity exercise load, the body will ensure survival by reducing consumption, so the speed of reducing fat will be slower and slower.
For friends who want to lose weight, don't eat too little, the total amount is 10~ 20% less than the required amount, ensure adequate sleep, exercise intensity step by step, and don't do too single training. This is the correct way to lose weight!
The correct way to lose weight by running.
Jogging is recommended to lose weight. Don't run at top speed or long distance. Run for about 45 minutes every day. While jogging every day, we should also pay attention to effective diet control. It is necessary to reduce the intake of foods with high fat, high cholesterol and high carbohydrate, and achieve the best weight loss effect through diet control and exercise.
Is it effective to lose weight by running?
Running can help you lose weight, and the way to lose weight is mostly through exercise. Running is a particularly effective aerobic exercise. Running can increase the coordination of the body, drive all parts of the body to participate in sports, and lose weight better. When running, it is recommended to run step by step according to your physical fitness. In addition, when running, it is recommended to run for more than 30 minutes at a time, which can achieve better weight loss effect.
How long does it take to lose weight by running?
Sticking to it for more than three months can have obvious weight loss effect.
Lose weight by running and other sports, and the amount of exercise should not be too large. 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 run continuously, with the amount of exercise reaching about 75% of your maximum exercise.