If you don't exercise, just go on a diet to lose weight, you will become obese. Want to lose weight, or run to improve basal metabolism! If the basal metabolism rises, you can burn fat even when you sleep.
Jogging is aerobic exercise. Using inhaled oxygen, burning sugar/fat in the body releases energy, which can reduce subcutaneous fat/visceral fat. It can also prevent lifestyle diseases, improve cholesterol level and make blood sugar/blood pressure normal.
Running is a pleasure. Advantages of running to lose weight: Aerobic exercise has a high burning effect on fat.
Running exercises muscle strength, improves heart and lung ability and basic metabolic ability.
If you want to run, you can start running no matter where you are! Now that you have finally made up your mind to start running, you should maximize the effect of running to reduce fat! In addition, during aerobic exercise, please eat a balanced diet and take in various nutrients needed to burn fat/sugar.
1. Supplement amino acids before running.
Supplementing amino acids, especially branched chain amino acids, is very important! Supplementing amino acids (BCAA) before exercise can promote fat burning. It can also inhibit the production of lactic acid and is not easy to fatigue.
What is BCAA?
BCAA (Branched Chain Amino Acid) is the general name of three of the nine essential amino acids (amino acid, leucine and isoleucine), and it is an essential nutrient for muscle, accounting for 30%-40% of the amino acids that make up muscle. It is better to supplement BCAA while exercising muscles.
The role of BCAA
1) can be used as the energy source of muscles during exercise.
2) It can accelerate the synthesis of protein in vivo and improve the efficiency of muscle growth.
3) Connect/repair muscle-derived fibers broken by exercise.
Supply time of BCAA
Taking BCAA before and during exercise can prevent muscle fatigue/low muscle strength and make the training effect better. In order to play the role of BCAA, 1 time needs to take more than 2000mg. But you can't eat before and during exercise, so eating supplements or drinks containing BCAA is also a way.
Foods with balanced BCAA content (the ratio of three amino acids is about 1: 2: 1).
Beef, chicken, pork, tuna, milk, cheese etc.
We should also be careful not to take too much. Excess amino acids will also be decomposed and excreted by the body, and the decomposition process may also become a burden to the body. Of course, not only amino acids, but also others, too much.
2. Do high-intensity exercise such as muscle exercise before running.
The results show that the fat burning effect is better after high-intensity exercise and aerobic exercise. In high-intensity exercise, sugar is mainly used as energy consumption, and fat metabolism contributes little.
However, with the increase of adrenaline brought by high-intensity exercise, it promotes the decomposition of fat in the body and increases fatty acids. Then, fatty acids that are not used during exercise still remain in large quantities after exercise, which makes it easy to regard fat as energy. At the same time, high-intensity exercise leads to low levels of glycogen in muscles, which also promotes fat metabolism. In other words, after high-intensity exercise, the body is in a state of easily promoting fat metabolism!
So, if you run at this time, what effect will you get? The training method of "reducing glycogen through high-intensity exercise before running" can achieve the same effect as long-distance running training.
In addition, exercising muscle groups and increasing the body's muscle mass can improve the ability of basic metabolism, better expect the effect of burning fat, and build a body that is not easy to accumulate fat.
Recommended physical training (core training)! And the trunk muscles are strengthened, which can not only stabilize the running posture, but also improve the running ability.
3. When is running the most effective?
Being hungry or taking in energy.
The high metabolism of fat occurs when the glycogen level in the body is low. In the state of hunger, it can promote fat decomposition and make fat metabolism hyperfunction.
Therefore, if you train in the morning with the lowest glycogen reserve, you can quickly achieve glycogen depletion, which can make fat metabolism hyperfunction more than running at night. From the metabolic point of view, long-distance running training should be put in the morning, which is also reasonable.
Start running immediately after getting up in the morning: it is easiest to burn body fat when you wake up. Sleep consumes a lot of energy, and fat can be converted into energy in the early stage of exercise. So get up early and run!
Run before eating: the food eaten in front has been digested. On an empty stomach, fat is most easily converted into energy, which is beneficial to improve the burning effect of body fat.
Pay attention to your physical condition and avoid hypoglycemia.
Don't run immediately after supper. There is nothing wrong with the activities of daily life after meals, but running immediately will cause a great burden on the stomach. At least you should start exercising after meals 1 hour.
Step 4 print run
Running for the purpose of losing weight does not need to be adhered to every day. The ideal frequency is 3~4 times a week, and muscle fatigue will also affect the burning of fat.
Aerobic exercise is important for long-term persistence. Compared with weekly 1 time, 1 time 1 hour, it is better to exercise for more than 20 minutes each time and burn fat better.
5. How long does it take to run?
The exercise factors affecting fat metabolism are complicated, but it is generally believed that low-intensity exercise, and the longer the exercise time, the more excited the fat metabolism. LSD (long-distance slow jogging) that runners often train will make fat metabolism very active.
Although it is said that glycogen and fat will be consumed as long as you start jogging, it is also reasonable to say that it is most effective to start burning fat after running for 20 minutes. Anyway, how much do I have to run to lose fat? Pay more attention to running time than running distance. Run for about half an hour.
It is also reasonable to say that jogging time can be accumulated. Anyway, it's much better than sitting on the sofa, such as on the way home from the subway station, such as running in place while waiting for the bus, and so on. Use your intelligence and make use of all kinds of time to jog.
6. The intensity of running
To run, the human body needs to take in oxygen and burn the fuel (sugar and fat) stored in the body to generate energy. The more oxygen you take in, the more fuel you consume, and the faster you naturally run.
Oxygen uptake ability is the engine performance of human body. Increasing oxygen intake through exercise will naturally improve marathon performance. The most effective and comfortable training method is to run with about 50% of the maximum performance of the engine. Subjectively, if you feel slow, you can keep smiling and hum a little tune with your nose. This is called "SmilePace" (Chinese name is "smile rhythm")
According to your highest heart rate of 50? 65% to run, fat burning effect is the best. Don't be afraid of slowness, at a comfortable speed where you can talk while running. Just run at a pace where you can talk.
At present, the most popular theoretical maximum heart rate calculation formula is: maximum heart rate =220- actual age.
Smile pace+slow jogging can not only keep fit and lose weight, but also achieve excellent marathon results. When the running amount of low heart rate jogging reaches a certain level, the cardiopulmonary function is improved, the muscle ability is strengthened, and the marathon performance is naturally improved.
7. After running.
Be kind to your health after running. Leaving it alone will lead to injuries/bad conditions, etc. Compared with improving the warm-up of exercise state, cooling is to reduce the excitement caused by exercise and recover as soon as possible.
Sudden cessation of exercise hinders blood flow in muscles. Use cooling to slow down the heart rate, reduce the blood in the muscles, and let the blood return to the internal organs. The effect of stretching 1 min immediately after running is equal to 15 min the next day. This is the principle that "the fatigue on the sports field should be relieved on the sports field".
Generally speaking, the process is "jogging-walking-stretching-massage".
In order to prevent fatigue from accumulating in the body, stretch well after running. Especially after running for a long time, it is very important to stretch the back of calf and thigh.
Stretching can not only improve the flexibility of the body. Muscle contraction and low blood flow after exercise. At this time, stretching can increase the blood flow of muscles and remove accumulated fatigue substances as soon as possible. Slow down when stretching, relax the muscles in the stretching area, and don't focus on the stretched muscles. But be careful: if it is excessive, it will cause muscle pain.
Besides, you have a good appetite after exercise. If you eat high-fat food, you will absorb more fat. The fat that is easy to burn through aerobic exercise is not as much as after exercise, which is counterproductive.
8. Don't drink
Drinking before exercise: Fat needs to be decomposed by the liver, and once there is alcohol in the body, it will be decomposed first and fat will be put on hold. Not only that, exercise when the liver is desperately decomposing alcohol will only reduce the blood flowing into the liver and reduce the ability to decompose alcohol.
Drink water after exercise: After training, the muscle fibers in the body will be destroyed, so protein should be ingested for repair. What happens when you drink at this time? Muscle development needs testosterone (a kind of androgen). Alcohol will not only hinder the secretion of testosterone, but also lead to the appearance of cortisone, a substance that can break down muscles. After intensive training, the internal organs will also be tired. Protein is also needed to recover internal organs from injury. If you drink alcohol at this time, energy will preferentially decompose alcohol.
9. Visible fat-reducing effect
Although everyone's situation is different, generally speaking, it takes two months to see the effect. Because it takes time for muscle growth and basal metabolic capacity to rise. So don't give up halfway because you don't see the effect of losing weight.
Running will make your skin rosy and more beautiful. Running will reduce your fat, make your muscles firm, make your movements agile and make your metabolism better. You can also relieve mental stress, make new friends and make yourself more confident.
Don't let laziness control you just because you are too busy to have time, eat too much breakfast and can't run. To achieve the maximum weight loss effect, the key is to believe that running is absolutely effective at any time, even if there is only a little time, so that we can have a happy running life together.