1, running to lose weight misunderstanding
Myth 1: Run too much!
Yes, too much running! It sounds a little incredible, but it's true. Too intense exercise brings too much pressure to the body, which affects the body hormone index and hinders weight loss. In short, running too much, beyond the limits of the body, will only be counterproductive! Just stick to 1 hour aerobic exercise every day. If you exercise for 3 to 4 hours every day, you might as well reduce the frequency of exercise and practice every few days. Maybe there will be surprises!
Myth 2: Morning running is the best!
It's best to run at a time that suits you. Those who like to run in the morning can go to work in the company, and those who like fun run can go home. Running to lose weight can be done anytime and anywhere, but in some cases it is not suitable for running to lose weight. Running to lose weight cannot be done on an empty stomach. Running on an empty stomach is not good for your health, and the best time is 2 to 3 hours after meals. If you are running in the early morning, it is recommended to drink some sports drinks 30 minutes in advance to help replenish your strength.
Myth 3: Run far enough, but not fast enough.
Many people feel that running every day, and the more you run, the more fat you burn. However, a study shows that running far enough can only show that your endurance is good, which has nothing to do with losing weight, but it is ok to maintain your weight. You have to work hard at speed to lose weight when running. As long as the speed is fast enough and you run far enough, it is difficult to lose weight.
Myth 4: Run and walk while running.
Some people feel uncomfortable when running, so they want to take a walk. Running to lose weight has just begun, from slow walking to fast walking to running. But if you take a walk in the middle, it will make your body more tired. Therefore, maintaining a relatively steady and slow speed during running can not only reduce the burden, but also last longer.
Myth 5: Running style is too single.
Our body is a magical machine. If we do the same exercise and the same running method every day, our bodies will adapt to this process before long, and we will feel more and more relaxed. It seems that I haven't climbed the mountain for a long time. If I climb up suddenly, my legs will be sore and my ass will hurt, but people who often climb mountains will feel nothing at all. Therefore, sticking to a running method can only reduce some weight in a short time, and it is impossible to lose more. Therefore, if you want to lose weight in running, then the running methods must be diversified.
2. The correct way to lose weight by running.
1. Be prepared before running. Fully adjusting the potential heat energy of the body to the preparation state before aerobic exercise is beneficial to the adjustment of internal functions of the body, stimulating the "auxin" hormone in the body, promoting nerve cells in the learning area of the brain, and improving memory to a certain extent. You must know the preparation before jogging! Stand with your hands akimbo and replace the movable ankle joint for about 5- 10 minutes. Warm-up exercise can increase muscle temperature, make muscles soft and not easy to strain.
2. Running time and speed are the key to losing weight in Ankang. If you want to lose weight, the best time for each run is 30-60 minutes. Too little time can not achieve the effect of burning fat, too long time will form muscle fatigue, which is not conducive to well-being. If you want to lose weight, you can't run too fast (of course, you can't run too slowly), and the most reasonable speed is about 6-7km/ h, which can make fat rich in oxygen and burn. There is a simple criterion to judge the running speed, that is, when running, you feel sweaty and out of breath. This situation is the best.
3. Relax and burn fat after running. Stretching your body after jogging can fully burn the remaining fat in your body, exercise most parts of your body and portray your perfect S curve. Correct posture and relaxed attitude are the keys to beauty. Raise your hands above your head, close them to make an expansion posture and stretch your torso. Proper expansion after running can calm tachycardia.
4. Do some relaxation activities after jogging, such as walking slowly, bouncing legs, squatting, turning waist, expanding chest, etc. Don't go indoors until your temperature and heart rate return to normal. Relaxation action recommendation: raise your hands above your head, close them to make an expansion posture and stretch your torso. After returning to the house, you'd better change your sweaty clothes. Maybe you should put on your sweatshirt before running, dry it after running, and wash it at most three times. In addition, if you choose this method to lose weight, you generally don't need to do it every day, just jog three times a week. Maybe jogging often can achieve the goal. Being too tired will only lead to patients such as colds.