1. Only when the exercise lasts for more than 40 minutes can the body fat and liver sugar be mobilized for energy supply. With the extension of exercise time, the proportion of fat energy supply can reach 85% of total consumption. Therefore, regardless of the amount of exercise, it takes more than 40 minutes to be effective.
2. On the premise of full warm-up, jogging for 20 minutes, the energy consumed quickly is almost the same, and the stored energy fat begins to be mobilized and ready to burn; If you stop exercising at this time, you will not be able to lose weight by burning fat fully. Therefore, if you want to lose weight by running, you must run for at least 20 minutes.
First, the best time to lose weight by running:
Running to lose weight can be done anytime and anywhere, but in some cases it is not suitable for running to lose weight. Running to lose weight cannot be done on an empty stomach. Running on an empty stomach is not good for your health, and the best time is 2 to 3 hours after meals. If you are running in the early morning, it is recommended to drink some sports drinks 30 minutes in advance to help replenish your strength.
Second, is the treadmill good or outdoor running good:
1, people are "passively following" on the treadmill, and the frequency and pace are fixed, so they can't master the rhythm of the body. The joints are always in a state of tense flexion, and the knees are under great pressure and are easily injured. Especially at high speed, the patella and femur collide directly, and the patellofemoral joint and meniscus (note: both near the knee) are more worn.
2. In contrast, people who run outdoors do less damage to their knees. The reason is that outdoor running is "active running". At the moment when the leg touches the ground, the joint is in a straight state, and the pressure on the knee joint when it is straight during exercise is much less.
3. But if there is no suitable running place, you can also choose a home treadmill. It can be combined with other exercise methods, such as aerobic exercise and other kinds of exercise rotation, instead of a single treadmill exercise, thus reducing the risk of sports injury.
In addition, please choose a park with a good environment for outdoor running, and the plastic track is better than the hard cement floor. Never run by the roadside. Automobile exhaust and dust are as harmful to you as chronic suicide.
Four misunderstandings of expanding information running to lose weight;
1, Myth 1: As long as you exercise more, you can lose weight. Although exercise can consume calories in the human body, the effect of losing weight by exercise alone is not obvious. Research shows that even if you play tennis for several hours every day, as long as you drink one or two tins of sweet drinks or eat more western-style cakes, your hard-earned weight loss results will go up in smoke. Therefore, in order to achieve a lasting weight loss effect, besides exercise, we should also make reasonable adjustments in diet.
2. Myth 2: Exercise on an empty stomach is harmful to health. People are always worried that fasting exercise will cause hypoglycemia due to a large consumption of glycogen stored in the body, such as dizziness, fatigue and palpitation. It's not good for your health. However, according to the research of Dr. Duipa of Dallas Fitness Center, moderate exercise, such as walking, dancing, jogging, cycling and so on. For 65438+ 0-2 hours before meals, it is helpful to lose weight. This is because no new fatty acids enter the body's fat cells at this time, and it is easier to consume excess fat (especially postpartum fat), and the weight loss effect is better than post-meal exercise. In addition, due to the appropriate amount of exercise, the heat energy consumption is less, and the energy stored in the body is enough, which will not affect health.
3. Myth 3: You can lose weight by jogging for 30 minutes every day. Although jogging for 30 minutes can achieve the purpose of aerobic exercise, the effect of losing weight is minimal. Practice has proved that only when the exercise lasts for more than 40 minutes can the body's fat be mobilized to supply energy with glycogen. With the extension of exercise time, the proportion of fat energy supply can reach 85% of total consumption. It can be seen that no matter the exercise intensity is less than 40 minutes, the fat consumption is not obvious.
4. Myth 4: The greater the exercise intensity, the more intense the exercise, and the better the weight loss effect. Only continuous low-intensity aerobic exercise can consume excess fat. This is because muscle mainly uses oxidized fatty acids to obtain energy during low-intensity exercise, so fat consumption is very fast. With the increase of exercise intensity, the proportion of fat consumption only accounts for 15%. So, relaxed, gentle, long-term low-intensity exercise or keep your heart rate at 100? 124 times/minute long-term exercise is the most beneficial to lose weight.
References:
People's Network-Fall into the four misunderstandings of running to lose weight and make yourself fatter and fatter.