How long does it take to lose weight by running?
Running can consume excess calories and improve the basal metabolic rate of the body, thus achieving the effect of slimming. So how long does it take to run to burn excess fat?
1, there is a product of obesity gene in human blood, which is slimming protein. Scientists have done an experiment, selected several female volunteers as experimental subjects, asked them to run within 30 minutes, and tested their blood weight loss protein concentration before and after exercise. The experimental results show that 86% of the subjects lose weight after exercise, and their protein content increases obviously. In another group of experiments, the subjects did strenuous exercise under the same conditions, and the content of slimming protein decreased after exercise. In other words, exercise can not only increase the weight loss protein, but also reduce it.
We can draw the conclusion that if you want to lose weight through exercise, you can't go too far, because intense exercise can hardly consume fat. When people are engaged in strenuous exercise, it is easy to enter the anaerobic exercise state. During anaerobic exercise, muscle glycogen will undergo anaerobic glycolysis, thus producing lactic acid. During anaerobic exercise, most lactic acid is decomposed into carbon dioxide and water in the liver, the other part is synthesized into glycogen, and a small amount of lactic acid is synthesized into fat through human metabolism. This explains why strenuous exercise sometimes increases the accumulation of fat in the body.
3. It can be seen that the amount of exercise should not be too large to lose weight through running and other sports. Generally, the exercise lasts about half an hour to 1 hour, and the heartbeat is 130~ 175 times per minute. This kind of exercise is best for losing weight. At this time, the body is in aerobic exercise and can consume more fat. Generally speaking, the correct way to lose weight by running is to keep running for more than 20 minutes, but not more than 1 hour, and to run continuously, the amount of exercise reaches about 75% of your maximum, and you can get obvious weight loss effect by persisting for more than three times.
2. Common wrong running posture
1, down to earth
When running, the whole foot is easy to "squat" when landing on the ground, which is easy to cause tibial periostitis, and it is easy to run into an O-shaped leg after long-term impact.
Step 2 land on your toes
When running, the forefoot will strongly stimulate the calf muscles, causing the calf to thicken for a long time, forming a "radish leg."
3. Internal and external splayed feet
It is easy to cause damage to the knee joint and other parts, and it is also easy to cause X and O legs.
How to lose weight by running? What are the correct running methods and how to lose weight by running?
4. Tilt forward and backward too much
Running forward will cause back tension, leaning back will lead to excessive tension of chest and abdominal muscles, which will lead to abnormal shoulders, neck and back for a long time.
Third, the correct running method
1, straight
From the neck to the abdomen, the trunk of the body should naturally remain upright. Don't bend over or straighten up deliberately, and don't swing too much from side to side. This posture helps to keep breathing smooth, body balance and stride coordination.
2. Front and rear swing arms
When running, a natural swing arm is very important. The swing range of the hand should not exceed the midline of the body, and the swing up and down should not be higher than the chest. In the process of swinging your arm, relax your fingers, wrists and arms, and bend your elbow at about 90 degrees, close to your sides.
3. Head and shoulders are stable
During running, keep your head and shoulders stable and don't shake your head. Keep your eyes on the front and relax your shoulders properly.
Step 4 make a fist gently
When you run, you should naturally hold your hands lightly. Tight clenched fists will lead to the tightening of forearm muscles and hinder the normal movement of shoulders. When running, don't hold a mobile phone, MP3 or beverage bottle in your hand, otherwise your body will sway, and you will not be able to maintain a correct upright posture, which will increase the chance of injury.
Step 5 go straight ahead
When running, it is best to avoid lateral movement of legs. Side swinging leg is not only unnecessary, but also easy to cause knee joint injury. The correct posture should be that the thighs are straight forward.
6. Short pace
Once the stride is too long, you will feel that your feet are not stretched forward enough when running, which will produce destructive pressure and easily cause sports injuries. In the daily running process, the stride should not be too big, and it is advisable to put the foothold in front of the body about 33 cm at a time. Sudden pressure increase can easily lead to achilles tendon injury. After landing, you should have a "grip on the ground" on your toes and lean forward at the same time to slow down the impact of your feet and the ground. The smaller the impact force, the smaller the risk of ankle joint and its joint injury.
7. Twist your hips slightly
During running, the crotch twist range is about 5 degrees to 7 degrees. Hip twisting over 10 degree is likely to lead to iliotibial tract syndrome (lateral knee pain) or strain of posterior femoral muscle.