Running is a very effective exercise to lose weight. Running consumes more calories per hour than swimming, skipping rope and playing badminton. However, some people say that I have been running very hard for a long time, but I haven't lost weight yet.
Myth 1: Run hard from the beginning.
Many people are eager to lose weight and run as soon as they come up. Actually, this is not the best way to lose weight. The energy in the human body is divided into fast energy and reserve energy. Only when the rapid energy consumption is almost the same, the stored energy "fat" in your body will 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.
Myth 2: Running does not stretch.
If you want to lose weight effectively by running, you should do some stretching or relaxing exercises before running. On the one hand, you can warm up and prevent injuries. On the other hand, you can consume some glycogen first, so that the burning efficiency of fat can be greatly improved after running.
Myth 3: wear a pair of shoes and run.
Just wear a pair of shoes to run, and the fitness effect will be discounted. Many people like to run in sneakers. Experts say that the soles of sports shoes are too flat and the cushioning function is not ideal, which will indirectly lead to knee injury. Shoes are the most important running equipment, so you should pay attention to the size when choosing professional running shoes. The principle is rather big than small, otherwise it will be easy to wear out.
Myth 4: Run for 20 minutes at a time.
Theoretically speaking, under the premise of full warm-up, jogging for 20 minutes is almost the same as burning energy quickly, and when the stored energy and fat begin to be mobilized for burning, if you stop exercising at this time, you can't lose weight by burning fat fully. Therefore, if you want to lose weight by running, you should run for at least 20 minutes, and 45-60 minutes is the best.
Myth 5: Run fast.
Sweating and panting, so the running time is not long, and more importantly, no fat is consumed. The human energy system includes anaerobic phosphorus and glycolysis, as well as aerobic oxidation of sugar and fat. Run fast, lack of oxygen, lack of oxygen in the body can only supply energy, and fat can't participate in energy supply. Therefore, only low-intensity exercise can have aerobic exercise, and fat can be mobilized as energy and consumed.
Myth 6: Running posture is very casual.
Correct running posture is the condition to get the best running weight loss effect, and it is also the premise to prevent injury. Jumping and leaning forward are wrong. The correct running posture should be: striding with legs raised, feet touching the ground, heels sliding on the ground, etc. You should pay attention to keep your body upright, don't lean forward and don't jump and run.
Myth 7: Drink after running.
Drinks sold in the market can be roughly divided into three categories (generally about 350 ml per bottle): 60 calories, 120 calories, and more than 200 calories. 60 calories belong to low energy, the most common is probably 120 calories, and more than 200 calories are more common in energy drinks such as glucose drinks. While we jog on the treadmill (8~9 per hour), we consume about 500 kilocalories per hour. If we drink a bottle of 350 ml glucose drink, it means that you have been running for half an hour!
Myth 8: Sit down after running.
Do you want to jump into the arms of the sofa after running? Please note that if you don't want your back ache to become muscular legs the next day, don't stop to have a rest immediately after running. You should continue to walk slowly for hundreds of meters and do some stretching activities after relaxing. Remember to do the following stretching exercises after running.