The analysis has the following problems:
1, running cannot be used as a single way to lose weight:
First warm up and jog 10 minutes, then you can run. It takes 45 minutes to 60 minutes to run. After running, you need to jog 10 minutes. Stop slowly. Finally, you need to stretch to prevent the degenerated muscles from hardening or deforming, which will affect the appearance.
Secondly, running should be combined with shaping exercise, such as yoga, jumping exercise, doing flat support or push-ups or sit-ups, anaerobic exercise, etc.
2. Running needs long-term persistence:
People who insist on running for a long time, rain or shine, will lose weight more or less, just want to run for a few days, or a month, and they will repeat if they don't insist on their weight. Long-term running is mainly for health, not for systematic weight loss.
3. Body weight mainly depends on body fat rate:
Weighing scale can't fully reflect your weight. Sometimes drinking more water or eating salty food in the morning makes you gain weight. The weight in the morning and at night is completely different. Therefore, the most important thing is to look at the belly or waist.
The burning degree of fat is not single, and it needs a lot of oxygen and glycogen. When the carbohydrates are completely consumed, the muscle sugar in the body is supplemented to help the fat burn. Therefore, to lose weight is to be aerobic for a long time, ensure a certain amount of carbohydrates and a large amount of protein intake, and intake a certain amount of fat, because fat is a necessity for the human body, and refusing fat intake will make the brain order the body to find ways to hoard fat.
4, weight must have a planned exercise.
The exercise system of exercise must not be wrong. Anaerobic training should be carried out first, and then aerobic exercise should be carried out Moreover, the heart rate can be as high as 60%. If it is too fast, it will increase the heart load and make full use of fat for energy supply.
5, weight is also to cooperate with nutrition.
In the food structure, the staple food should not be too much. It is necessary to reduce the intake of staple food, increase the intake of protein, and have a balanced diet with three meals and five meals. If you don't eat, your blood sugar fluctuates too much and it is easy to accumulate fat. At the same time, it is necessary to calculate the dietary calories and leave an energy window so that the intake is less than the consumption to lose weight.
In addition, heat should be calculated. If you eat less, it will be useless to eat more, or if you don't eat dinner, eating apples or sugar will make you fatter.
The most important thing is to eat 5-7 minutes full, avoid greasy, avoid frying, avoid spicy.
In short, running to lose weight requires three points of exercise and seven points of silence to achieve the ultimate goal.
Losing weight has a long way to go, and it can't be done overnight.
(Image from the Internet)