Is it more effective to lose weight by fitness running? 3 tips to get rid of the fat on the treadmill. Different exercises are suitable for different times. People with corresponding diseases are not suitable for this kind of exercise. Moderate exercise can be full of enthusiasm for life. Exercise can lower your blood sugar. Is it more effective to share weight loss between fitness and running? What are the benefits of the skill of getting meat on the treadmill?

Is it more effective to lose weight by fitness running? 3 tips to lose weight on the treadmill 1 When you go to the gym to lose weight, everyone's first choice is to lose weight on the treadmill. If you run at the same speed and slope on the treadmill all the year round to lose weight, I believe many people will get bored and lose motivation. In fact, there are still many fresh and interesting ways to lose weight on the treadmill. If you use the right method, you can lose weight and have fun.

Running exercise can not only play a good role in fitness and weight loss, but more importantly, running can also improve cardiopulmonary function. However, most of the time, when we are running in the gym, we only know that running with the belt rolling on the treadmill is boring and stupid.

The role of exercise in losing weight is to burn more calories, either to enhance the intensity or to extend the exercise time. The problem is that if the intensity is too high, runners will easily get tired, and if they do it at a slow and steady speed, the weight loss effect will not be so obvious.

The compromise is to diversify the speed. Within a week, run for 20-30 minutes 3-4 times, and jog at other times 1 hour or more.

discontinuous running

It is found that runners can burn more calories if they run at intervals of 2 minutes of fast running /3 minutes of jogging than those who jog or run steadily. And the weight loss effect is better and more obvious.

Experts suggest that the ratio of running and jogging should be 1: 2 or 1: 1. That is to say, run for 30-60 seconds first, and then run at normal speed for the same or twice as long.

Exercise physiologist Janet? Hamilton suggested that runners choose a speed that can last for 2-5 minutes, so that the training intensity of the speed will not be low, but it will not make you tired quickly.

With the familiarity with the treadmill, you can gradually increase the running intensity and increase the proportion of fast running.

Shanpopao

The greater the slope, the more heat is consumed. This sentence sounds simple, but when you really run or walk on the slope, it is still a great test for your body.

Runners should assume that they are running on the hillside in the wild, not on the treadmill, and should try their best to train on the slope with the effort on the flat ground. This may mean slower speed, but it's a good opportunity to strengthen your hips and legs.

You can also adjust the slope of the treadmill to achieve the effect of intensive training. For example, if you choose 1-2 minutes, the slope will increase by 2-4%, the speed will decrease by 0. 1 or 0.2, and then the slope will be adjusted to 0 at the same time.

Treadmill weight loss skills

First, warm up before going to the treadmill.

Warm-up activities should be done before going on the treadmill, otherwise it will easily cause muscle strain of thighs and calves. Leg press, squat, stretching muscles, flexion and extension joints can all increase the temperature of muscles and make them softer. After getting on the treadmill, you should start with "dynamic" warm-up such as walking and jogging, and gradually increase the amount of exercise. This process usually takes 10~ 15 minutes. In addition, when you get off the treadmill, you should also slow down gradually to avoid dizziness.

Second, don't set the speed too fast.

To use a treadmill, you must first understand your exercise limit. If the physical strength can't keep up, the setting speed is fast and it is easy to fall.

Third, the amount of exercise should be appropriate

The time and intensity of exercise on the treadmill depends on the purpose of exercise. If the purpose is to lose weight, the exercise time should not be too short or too long, and 40 minutes is appropriate, otherwise it is easy to overdraw.

Is it more effective to lose weight by fitness running? 3 tips to get rid of the fat on the treadmill. 2 Run, run, run out of good shape! This is the voice of many women who are running to lose weight, but in fact, many women have been running for a long time, but they have not seen the effect of losing weight. What is the reason? Let's sort out a few misunderstandings about running to lose weight and see if there is a hit!

Myth 1: You can lose weight by exercising more?

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, you can lose weight by drinking one or two bottles of sweet drinks or eating more snacks. Therefore, in order to achieve a lasting weight loss effect, in addition to exercise, we must adjust our diet.

Myth 2: Is fasting exercise harmful to health?

People are always worried that fasting exercise will cause hypoglycemia due to a large consumption of liver sugar stored in the body, such as dizziness, fatigue and palpitation. It's not good for your health. However, Dr. Dunbar from Dallas Bodybuilding Center in the United States believes that moderate exercise, such as walking, dancing, jogging, cycling, etc., is helpful to lose weight before meals 1 to 2 hours (that is, on an empty stomach). 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. In addition, experts also reminded that it is not suitable for running exercise within one hour after meals and one hour before going to bed.

Myth 3: Can you lose weight by jogging for 30 minutes every day?

Although jogging for 30 minutes can achieve the purpose of aerobic exercise, it has little effect on losing weight. Experiments show that only when the exercise lasts for more than 40 minutes can the body's fat and liver sugar be mobilized to provide energy together. 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.

Myth 4: Is there a whole or partial choice for exercise to lose weight?

Words such as "slim waist", "reduce buttocks" and "reduce abdomen" often appear in advertisements, so we begin to doubt whether local exercise can reduce local fat. First, local exercise consumes less total energy, is easy to fatigue, and cannot last; Second, fat energy supply is regulated by nervous and endocrine systems, but this regulation is systemic. It doesn't mean that you can reduce excess fat in any part through practice, but you can lose weight where the blood supply is good and it is conducive to fat consumption. For example, after exercising for a period of time, the waistline of dieters is not necessarily much smaller, but their cheeks are thinner, which is why. As long as exercise consumes more calories than intake, it can lead to the reduction of body fat, not just a part.

Myth 5: 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 faster. If the intensity of exercise increases, the proportion of fat consumption only accounts for 15%. So doing some relaxing, long-term low-intensity exercise, or keeping the heart rate at 100 ~ 124 (times/minute), is most beneficial to lose weight. (Maximum human heart rate: maximum heart rate per minute MHR = "205-0.5x age ")

Three principles of running to lose weight

1, anxious to do stretching exercises to lose weight first, so I put on my running shoes and started running directly? This is not the best way to lose weight by running. You know, the energy in your body is divided into fast energy and reserve energy. Only when the energy consumed quickly is almost the same will the energy "fat" stored in your body start to burn. In other words, if your physical fitness is not very good, it may even be that you are tired from running and the fat has not started to burn. Therefore, if you want to lose weight effectively by running, you should do some stretching exercise or relaxation exercise before running. On the one hand, you can warm up and prevent injuries. On the other hand, you can consume some glycogen first and then run, so that the burning efficiency of fat can be greatly improved.

2. Drink juice after running

Experts suggest drinking some fruit juice instead of boiled water or sports drinks after running to lose weight, which can not only supplement the lost water, but also supplement a variety of vitamins and minerals. More importantly, it can also relieve discomfort symptoms such as muscle soreness after exercise. This is because fruit juice contains natural anti-inflammatory ingredients. In addition, drinking lemonade immediately after running is also the secret to prevent fatty acids from accumulating in the body. So start drinking juice.

Step 3 choose running shoes carefully

Don't just put on a pair of sneakers to run. Not to mention the slimming effect, it may even damage women's fragile toes and soles, and the spine will be affected by improper vibration. I suggest you choose shock-absorbing running shoes designed according to human mechanics, which can completely fit your foot shape. It can absorb the vibration caused by running and provide decompression protection for your feet, calves and even your brain. It is worth noting that because women's pelvis is wider than men's, their feet are more likely to turn inward when running on the ground, so we should also pay attention to whether the running shoes use support rods on the inside of the arch and whether there are stabilizing pieces on the outside heel. Especially when the weight is large, the bearing capacity of the feet is greater, and it is more necessary to prepare a pair of good shoes.

Running to lose weight 3 don't be a principle.

1. Don't run every day. Although jogging is good for keeping healthy and losing weight, experts do not recommend running every day. It is best to run once every other day for 20 to 60 minutes to avoid muscle fatigue and joint wear caused by excessive running. As for the day when you don't run halfway, you should do some stretching exercises to stretch your body and increase your flexibility. Just after running, you need to do enough relaxation activities, wipe your body with hot water instead of cold water, and then drink water or eat after your heart rate returns to normal. This concept is very important, which is the key to ensure the smooth metabolism of the whole body, especially to prevent the accumulation of fat and water in the limbs.

2. Don't run too fast.

Don't think that the faster you run, the more fat you burn. On the contrary, when you run very fast, your body lacks oxygen, your body is doing anaerobic exercise, and fat can't fully participate in combustion, so you can't consume it. Aerobic exercise with relatively low exercise intensity can promote fat burning in your body. So how to judge whether the current running intensity is aerobic or anaerobic? The simplest way is that if you feel out of breath when running, it means that your body is doing anaerobic exercise; If you breathe evenly and harmoniously while running, you can even chat with people around you while running, and you won't feel disordered breathing, which means that you are doing aerobic exercise that can best promote fat burning.

3. Don't just run for 20 minutes.

Theoretically, under 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. So if you want to lose weight by running, you should run for at least 20 minutes, and 40 minutes is the running time recommended by experts.