Question 2: According to your personal level, at what pace can you achieve the best weight loss effect? First of all, it is recommended to run for about 40 minutes to lose weight. I am a 40-minute person with a constant speed of 1 1, but I know that many people who lose weight practice for a long time before they can barely run to the speed of 10. Therefore, the sooner the better, of course, boys should not be less than 9 and girls should not be less than 8.
In addition, after running at a constant speed for a period of time, it is recommended to run at a variable speed and occasionally sprint for 2 minutes, which is better.
Finally, according to foreign research, the uniform speed of long-distance running should not exceed 12.
Question 3: If you lose weight, what is the appropriate pace for jogging? Half an hour and five kilometers is better.
Scientific weight loss method
1: Dinner is full at six o'clock every day.
2. Sleep for six to seven hours every day.
Run at least five kilometers every day.
4. Eat less meat and more vegetables.
Question 4: What is the pace of jogging to lose weight? There is a * * * in Busanga Island.
Question 5: What is the correct pace for girls to lose weight? For obese people, it is a very happy thing to be able to reduce their figure to the weight of normal people. So how to lose weight effectively and reasonably, so as not to hurt your body and lose body fat? Let me tell you something!
Methods/steps
1. Pay attention to your diet and your appetite. If you are obese, you must eat a lot, eat a lot of high-calorie food, eat a lot! At the beginning of losing weight, it is to reduce food intake. Take your time, don't want to lose weight and skip meals like most people. Does that help? It'll hurt your stomach!
2. Your usual appetite is 2 bowls of rice, so start to lose weight, eat a bowl and a half, and gradually reduce. Have a light diet, eat more fruits and vegetables and less meat. But you can't help eating meat dishes. If you want to supplement enough nutrition every day, meat dishes are essential, just a small amount, but not without nutrition! I can stand it without eating. And is it effective to lose weight only? It just backfired. It doesn't help at all. This subtraction may be more edible than before.
3. Next, exercise, life lies in exercise, and so does losing weight. How to lose excess fat without exercise? Exercise consumes a lot of energy, burns fat and loses weight. Few obese people like sports! Because of my own weight problem, I will sweat and be short of breath after a little exercise. You can't climb a small slope. In fact, if you exercise slowly like this, you will lose weight.
If you exercise, it is usually in the morning. Because the air is fresh in the morning and there is little pollution. You can get up from 5: 30 to 6: 00 in summer. At first, you exercise for half an hour and jog. After that, you can lengthen the running time and speed up the running.
Some people say, take diet pills, hehe, everyone knows the diet pills now, how many diet pills are qualified? And it bounces back badly, which is not good for your health. Especially people with poor liver and kidney, people with poor stomach and intestines, can't lose weight with drugs. The best way is to lose weight without taking medicine.
6. The next step is your living habits. Once you get enough sleep, you can't sleep any more. Normal adults sleep 7-9 hours. If you sleep too much, especially after a nap, sleep for 3-4 hours, and you will have dinner. I don't want to get up yet. I'm soft and weak. This is that I sleep too much, and the more I sleep, the less I feel.
My friend lost 20 pounds like this. I'm not fat, because I stayed with him for a year and three months. Because I went to work in other places, I didn't insist on sports after that. Me too, neither fat nor thin.
I hope it helps you!
Question 6: It is best to run a few kilometers every other day to lose weight and keep fit. The pace should not exceed five kilometers. Jogging for a long time will increase or decrease calf muscles. It's ugly. I hope to adopt it through personal experience.
Question 7: How appropriate is it to control the speed of weight loss jogging? There are many questions, and I hope I can answer them one by one. First, the current mobile phone software is not accurate in detecting your exercise effect. And as far as your picture is concerned, the left picture consumes 8055 cards, which is absolutely impossible. Running is an aerobic exercise. Aerobic exercise requires a heart rate. Actually, it doesn't need to be so precise. You feel like you are breathing slightly, but if others can understand you, it's OK! ~ It will last for 30 to 60 minutes. Stretch and relax after exercise, legs and knees.
Second: a simple 40-minute run may have a slow effect on reducing fat. Everyone who works out knows one thing: practice three points and eat seven points. Do you want to see if your diet is under control? Do you control your carbohydrate intake? High calorie food intake?
Third: No matter you are male or female, you need to add strength training before aerobic training, which can help you lose weight and shape better. How to carry out strength training, I suggest you can search online, and now many of them are very convenient.
Fourth: Fitness is based on years. I think there is something about the moon upstairs, but it's ok. Losing weight is relatively simple in fitness, as long as you control your diet and start exercising, it will be effective ~
Fifth: If possible, you can go to the gym for training, which is systematic and safe. If you can't advise not to exercise too late, it may affect your sleep.
I hope my answer is useful to you ~ I wish you success in reducing fat and good health.
Question 8: How much can running pace play in losing weight? Running to lose weight is not a one-off event, and it needs long-term persistence. The final slimming effect is to follow that the calories consumed are less than the calories consumed.
Personally, I suggest that you need to lose weight before shaping.
Question 9: What is the speed and pace of running ... jogging to lose weight? The running time depends on your convenience. If you are in your spare time, you can run at will, sooner or later. Don't be too picky. Remember to stretch before and after running. To lose weight, you only need to run for more than 40 minutes at a time, and after 40 minutes, the fat begins to burn. Run as much as you can, but you can't force yourself to do it step by step, or you will give up easily.
Question 10: How to improve the stability of jogging pace? LSD is actually the abbreviation of three English letters.
"long and slow distance"
Is long-distance running.
LSD training method is very popular among long-distance running amateurs, and professional athletes actually use this method to train. So we specially introduce it to you today to prepare you for the Shanghai Marathon. Before the introduction, we need to know the energy supply characteristics of marathon.
Marathon is a sport that keeps a high average speed and runs 42. 195km on expressway for several hours. So it belongs to moderate intensity aerobic exercise. The whole energy consumption is as high as 1500-2500kcal, and the energy supply ratio of aerobic metabolism and anaerobic metabolism is about 95%: 5%, which is mainly supplied by aerobic metabolism of glycogen and fat. See the following table for the energy supply ratio of various energy materials:
ATPATP (adenosine triphosphate for short) is the direct energy of muscle movement, but the reserve of ATP in muscle is limited, about 5-6 mg/kg muscle. We need much more ATP during exercise, so we need other energy substances to synthesize ATP. Its integrated approach is three main energy supply systems. Among them, phosphagen energy supply system, glycolysis energy supply system and aerobic oxidation energy supply system are arranged in order of fast to slow energy supply and long to short energy supply duration. (Quoted from "Evaluation Method of Physical Function of Elite Athletes" edited by Feng; People's Sports Publishing House)
Generally speaking, 10 second exercise provides energy for phosphorus, such as 100m running, which consumes about 35-40 kilocalories; 1 min The motive force of exercise is glycolysis, which produces lactic acid, which will make the legs sour. For example, running 400m consumes about 100 calories. Marathon is a typical sport that is highly dependent on aerobic oxidation system for energy supply.
So what substance in the body provides energy through aerobic oxidation?
One is sugar and the other is fat. One molecule of glucose or glycogen is completely oxidized and decomposed to produce 38-39 molecules of ATP, which is 13 times of that produced by glycolysis. One molecule of fat can be completely oxidized and decomposed to synthesize 130 molecular ATP. It can be seen that fat is a good energy substance, but due to the high oxygen demand of fat oxidation and the strong acidity of ketone bodies, excessive accumulation is not conducive to maintaining the steady state of the internal environment of the body. Therefore, for professional marathoners, how to better mobilize fat for energy supply and save sugar is the key to improve sports performance.
According to literature reports, in the short time after the marathon, sugar and fat are decomposed at the same time for energy supply, but fat accounts for a large proportion of energy supply. Subsequently, the energy supply ratio of glycogen oxidative decomposition gradually increased, reaching more than 90%, which can maintain muscles to work for a long time. In the late stage of exercise, the energy supply capacity decreases due to the depletion of glycogen reserves. At this time, the energy is mainly supplied by the oxidative decomposition of fat, and the proportion is gradually increased, which can be as high as 90% or more until the exercise is terminated. At this stage, the metabolic efficiency of the body is related to the number of lipases, transporters and mitochondria. The individual difference of runners is very big, which belongs to the so-called "talent" category and cannot be solved by sports training or nutritious diet. Limited to space, I won't introduce it in depth here.
To sum up, there is little difference in sugar reserves between excellent marathon runners, and their achievements depend largely on their fat mobilization ability.
LSD training can effectively train the energy supply ability of fat and improve aerobic endurance, especially the weekly pre-competition training.
The reason is that the time to really mobilize fat for energy supply is about 30-40 minutes after exercise, so if you want your fat to participate in energy supply, you can't just run for about 30 minutes. Moreover, there is a characteristic of fat energy supply, that is, the lower the exercise intensity, the more it can stimulate its mobilization. So long-distance low-intensity jogging (LSD) is just a training method to mobilize fat to participate in sports. In addition, LSD training can also simulate the race distance, so that long-distance runners can adapt to the marathon distance, because sometimes long-distance runners may only run half a marathon or less, 10 km, 5 km, etc. And prepare to participate in the full marathon. In this case, you can use LSD step by step and train once a week.
Then let's talk about how to use LSD training (taking the upcoming Shanghai Marathon as an example).
1, about the pace.
S (slow) in LSD training does not mean to be as slow as you want, because after all, some runners still want to make achievements in the marathon, not just to run down. As the saying goes, a soldier who doesn't want to be a general is not a good soldier. "Slow" means ... >>