Five major running weight loss misunderstandings The more you run, the fatter you get. Running is one of the most common exercises to lose weight. Running helps to burn fat, which is good for our health. But if you run wrong, you may do some harm to your body. Here are five misunderstandings about running to lose weight.

One of the five misunderstandings of running to lose weight 1: You can lose weight as long as you exercise 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 a few hours every day, as long as you drink one or two tins of sweet drinks or eat more western-style cakes, the hard-won 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.

Myth 2: Fasting exercise 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, which is not good for health. However, Dr. Duipa of the Dallas Bodybuilding Center in the United States believes that Rice

Moderate exercise before 1-2 hours (that is, on an empty stomach), such as walking, dancing, jogging, cycling, etc. , help 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 obesity), the effect of losing weight is better than exercise after meals. 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.

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, it has little effect on losing weight. Practice has proved that only when the exercise lasts for more than 40 minutes can the body's fat be mobilized and glycogen be supplied.

Yes, 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: There is a whole or partial choice for exercise to lose weight.

People often hear or see words such as "reducing waist", "reducing buttocks" and "reducing abdomen" in an advertisement. So, can local exercise reduce local fat? First, local exercise consumes less total energy and is prone to fatigue.

Labor, but not lasting; Second, fat energy supply is regulated by nervous and endocrine systems, but this regulation is systemic. It is not that you can reduce excess fat in any part by practicing, but that there are places with good blood supply conditions.

Conducive to fat consumption, you can lose weight here. For example, after a period of exercise, dieters have not lost much waist circumference, but their cheeks have lost weight, which is why. Exercise consumes more calories than intake, which will lead to the whole body.

Fat is reduced, but not only part of it, but other parts remain unchanged.

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, because muscles mainly use oxidized fatty acids to obtain energy during low-intensity exercise, so fat consumption is rapid. 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 best way to lose weight. In addition, what are the misunderstandings for men to lose weight? For details, please refer to: male weight loss misunderstanding

Five misunderstandings of running to lose weight, the wrong method, the fatter you run, and two secrets of running to lose weight.

Drink juice after running.

You need to replenish a lot of water after running. Some people will choose boiled water, while others will choose sports drinks. In fact, neither method is correct.

Speed of running to lose weight

Jogging is good for health and weight loss. The speed of running has little to do with the effect of burning fat. The length of running time determines whether fat burns or not. When running is in aerobic exercise stage, even low-intensity exercise can promote fat burning. But how do you know whether your running is anaerobic or aerobic?

Warm up before running

Do you run to lose weight as soon as you arrive at the venue? This is not the right way to lose weight by running. Let the human body enter a state of exercise, first consume some glycogen and then start running. In this way, the time for fat to enter combustion will be shortened and the combustion effect will be greatly improved.

Number of runs to lose weight

Running to lose weight doesn't need to be done every day. It is best to run every other day. On the day when you don't run, you can do stretching exercises to keep your body in motion, increase the flexibility of your whole body and ensure metabolism and body fluid circulation.

Choose running shoes before running: A pair of suitable running shoes will make running smoother. Experts suggest that running to lose weight can choose shock-absorbing running shoes that completely fit your foot shape, reduce the vibration of running on joints and brain, and play a role in decompression. Especially the heavier people need to choose a pair of good running shoes to lose weight.

When you run, you feel that SAIC is out of breath, and your body will do anaerobic exercise. And if you breathe evenly and harmoniously when running, and even run while chatting, your breathing will not be disordered, then you are doing aerobic exercise and your fat is burning. Therefore, experts suggest that the best exercise time for running to lose weight is 40 minutes.

The five misunderstandings of running to lose weight are wrong. The more you run, the fatter you get 3 The correct way to lose weight by running.

Pay attention to warm-up

It is considered that there is no need to do warm-up exercise before exercise, especially before running, which is especially important for leg stretching. Only by fully warming up and stretching in place can the calf be put into the "weight loss war" at its best.

Heel on the ground

The most important skill of running to lose weight. Many mm runners will land on their forepaws, which is easy and labor-saving, but it is not suitable for mm runners with thick calves. The correct way to avoid calf thickening is to land on the heel, and then jog with the whole foot on the ground. Can be compared to race walking, recall which runner's calf muscles are too developed?

Aerobic exercise burns fat.

The real time to burn fat begins after 30 minutes of continuous exercise, so running needs to last for more than half an hour. It should be noted that it is wrong to think that the more intense the exercise, the better the weight loss effect. It is wrong to focus only on the calories consumed in each exercise. Generally, it is very suitable to control jogging at 6-8 km/h. Once the intensity is increased and accelerated, the calories consumed will indeed increase, but it will cause the calf and knee to be overburdened and the muscles will accelerate.

Stretch the calf

Stretching after exercise is the key point of calf shaping. I support a move here. Lazy mm can completely give up the traditional leg press. A more convenient way is to stand one arm away from the wall, and then support it with a hand-held wall, with the body at a 30-degree angle with the wall. Stick to it for 5 minutes, and feel that the calf muscles are infinitely stretched, which can be adjusted according to the flexibility of your body.

Running is one of the most common weight-loss exercises and is loved by many people. Generally speaking, you can see a certain weight loss effect after running for a month, but some people's weight has not changed after running alone. So how to lose weight by running is correct?

Hot water soaking feet

Don't just think that calf stretching is over. There is still one step away from the leg beauty plan, that is, insist on soaking your calves in hot water after running. You can buy a wooden barrel, soak your legs, listen to music and read books to fully promote the blood circulation of your calves. Massage the calf with lotion after soaking. The choice of cream is not high. Apply it to the calf and massage from bottom to top, plus massage in circles until it is completely absorbed. After painting, gently pat the calf to relax the muscles completely.

time control

Running time should not be too short or too long, aerobic exercise should last for 30 minutes, so the time should not be shorter than 30 minutes, otherwise the effect of slimming will not be achieved. But too long will cause muscle strain and even joint wear, leaving health problems for the body.