? In fact, as long as you spend a few minutes every day, you can get a healthier body than others. When you know the following secrets, running becomes simple and interesting! ?
? 5 minutes-the gospel of losing weight for office workers?
? Research shows that for those white-collar workers who sit in the office for more than 8 hours every day, walking 1 minute, 2 minutes and 5 minutes per hour can consume 24, 59 and 132 calories respectively. If you turn walking into running, you will lose weight better. ?
? 10 minutes-bid farewell to inflammation?
? Take a rest after running, and take a 10 minute cold bath after various functions of the body are relieved, which can promote blood circulation and have a good repair effect on various inflammations of the body.
Many people are serious about running to lose weight. In order to lose a few pounds, they should run as hard as possible if they seize the opportunity. However, to ensure the good effect of running to lose weight, it is very important to stick to and find the right method. If you want to really improve the effect of running to lose weight, you must learn these tricks.
Burning Guide: Warm-up before running without oxygen.
Many white runners are eager to lose weight and seek success, so they run hard as soon as they start, always feeling that they can burn more fat, but this is not the right way to start running. Ignoring the warm-up running before running can not make your body enter the state of exercise immediately, which may easily lead to muscle cramps and joint injuries, further affecting your fat burning effect.
I suggest you give yourself 65,438+00 minutes of warm-up time before each run, combined with some anaerobic exercises, such as flat support, squat, belly roll and other easy-to-operate movements. Because when running, the body will consume sugar to supply energy first, and the energy supply mode of the body will change to mainly consume fat after glycogen is exhausted, so doing some anaerobic exercise before running can let the body decompose some glycogen in the body first, so that it can enter the stage of burning fat for energy faster and prolong the time of burning fat.
Combustion Guide: Choosing the Best Operating Speed and Frequency
If you want to maximize the fat burning effect of running, running speed is of course an essential factor. This degree is not well controlled, the running speed is too slow and the fat burning effect is poor. If you accidentally run too fast, your body will turn into a state of anaerobic energy supply, your body will consume muscle glycogen, and the proportion of fat consumption will decrease.
I suggest that you keep your heart rate at 60%-75% of the maximum heart rate when running (maximum heart rate for men =220- age, maximum heart rate for women =226- age). Because keeping the heart rate within this range is the ideal running speed for efficient fat burning. On the basis of this intensity, run 3-5 times a week and jog for 40-60 minutes each time to fully burn the fat.
Combustion-supporting guide 3: Add climbing and variable speed running.
For some people, running day after day has made them lose their freshness, difficult to stick to, and the effect of burning fat is not as good as before. Then add some motivation and add some high-intensity and intermittent running training during running. I have two running methods to recommend to you.
Variable speed operation
When running at variable speed, the running speed alternates between fast and slow, anaerobic and aerobic, which is similar to intermittent exercise, so that you can burn as much fat as possible when running. If you want to try variable-speed running, you can accelerate running at a fixed point during ordinary jogging, such as running for 20 seconds or 30 seconds at a time, then resume jogging 1 minute, and so on.
Climb the runway
When running, first run on the flat ground, then find a position with a slope, such as a sloping road section and stairs. When you feel tired, resume running on the flat ground, and repeat climbing after your heart rate returns to the optimal heart rate. This can mobilize the muscles of the whole body, especially the leg muscles, and the muscles get several times more oxygen than usual, thus improving the metabolism of the body and speeding up the fat burning.
Burning Guide 4: Adjust your running plan regularly.
I don't know if you like running, but you have this experience. When your body adapts to the current amount of running, the slimming effect is not as obvious as before. What does this mean? Of course, the body has adapted to the current running mode, and the fat burning rate of exercise will be reduced, which will affect the running effect. By adjusting the running plan regularly, you can change the amount and difficulty of exercise in time and help restore your physical condition. When the body adapts to the new running plan, the fat burning effect will also be improved.
Guide 5: Diet during running is also very important.
Many people always think that running is burning calories. For the sake of their hard sweat, they often ignore their eating habits when running, but they don't know that these habits are very helpful for running to burn fat.
Drink coffee an hour before running.
Drinking coffee before running will excite sympathetic nerves, and at the same time, free fatty acids in the blood will be transformed into a form that is easy to supply energy. At this time, exercise can fully burn these fats. But remember, choosing black coffee without milk and sugar can avoid unnecessary calories.
Timely hydration
When running, the human body consumes a lot of water. If the lost water is not replenished in time, it will cause dehydration, thus reducing the physiological function and sports ability of the human body and slowing down the speed of burning fat. Two hours before running, you can add about 500 ml of water in 3-4 times to prevent thirst during exercise. During running, replenish water in small sips according to your own needs. Don't forget to drink water after running, but don't drink a lot of water at once.
I hope that the above running experience can share with runners how to run efficiently, be willing to accept the correct running posture, run scientifically to improve efficiency and keep fit.