Running to lose weight

Aerobic exercise is one of the best weight loss exercise, running is the first choice of aerobic exercise, but in order to achieve the purpose of reducing fat, today you have a white run?

However, 99% of the people in the run to reduce fat will make 6 mistakes, must not let themselves white run!

　　1, come on run

Many mm weight loss is eager, a gym on the treadmill to run. In fact, this is not the best way to run a diet. The body's energy reserves are fast energy--glycogen and reserve energy--fats. When you start running, the fast energy is first mobilized, and the body will mobilize the energy to mobilize the fat only if the energy consumption is almost the same. The scientific way of running is: first to carry out the relevant strength training, consume most of glycogen, after all, long running is very dull and boring.

　　Little common sense: first strength training and then aerobic exercise

1) First strength training, you can consume most of the glycogen reserves, when you start aerobic exercise, fat quickly can be mobilized, burning fat efficiency increased.

2) Strength training because it is glycolysis energy, producing a lot of lactic acid, the accumulation of lactic acid not only affects the exercise ability also delayed the body after exercise, and after the strength training after the aerobic exercise can be the lactate through pyruvate into the citric acid cycle of complete oxidation, to avoid the accumulation of lactic acid.

3) Strength training can promote the body's adrenal hormones, norepinephrine and other catecholamine hormones and growth hormone and other lipid-releasing hormone secretion increase, conducive to fat mobilization and decomposition.

4) Strength training can also increase muscle repair and synthesis, the body contains more thin tissue, the basal metabolic rate is high, the more energy consumed, the more conducive to increase fat burning.

　　Benefits of strength training prior to aerobic exercise

Beneficial fat mobilization first consumes most of the glycogen reserves, making aerobic exercise more efficient to accelerate the metabolism of lactic acid, glycolysis produces lactic acid accumulation, aerobic exercise will bring lactic acid into the complete combustion of oxygen, to reduce exercise fatigue, accelerate the body recovery, increase the secretion of lipid hormone, non-aerobic exercise to promote the secretion of lipid, improve fat burning rate, It is beneficial to promote metabolic level, increase the body's thin tissue and improve metabolism, which is beneficial to energy consumption.

　　

　　2.20 minutes per run

From the above analysis we have learned that fat as a reserve energy only when glycogen consumption can be mobilized, in theory, about 20 minutes is fat began to mobilize to participate in the provision of energy time, if only 20 minutes, fat just when the mobilization stopped running, can not reach the purpose of burning fat. This is also people often say that less time to run as long as the number of times less than the running weight loss effect good reason.

　　

　　3. Drink while Running

Commercially available drinks can be broadly divided into three categories (usually a bottle of 350 ml or so): 60,000 cards, 120,000 cards and 200,000 cards, 60,000 cards are low-energy, the most common is 120,000 card or so, more than 200,000 card in the energy drinks such as glucose drink more. And we jog on the treadmill (speed 8~9) about one hours to consume about 500,000 calories, if you drink a bottle of 350 ml of glucose drink, it is equal to about half an hour you are white run!

Some people do not drink, but they will bring some so-called secret supplements. such as: chrysanthemum tea, herbal teas, and so on, the energy of these herbal tea is not high, but the taste is not good, so it will be added honey, although honey is a good summer health down the summer drinks, but add too much, but also has the energy to supplement too many problems.

　　Little common sense: Do you need to replenish electrolytes for long-distance running?

You might say that long-distance running doesn't consume glycogen and electrolytes? Yes, we only consume a considerable amount of glycogen to burn fat in order to lose weight, and when the blood sugar level drops in exercise, the body initiates a sugar-based approach to maintain the stability of blood glucose levels by fat and amino acids. If you feel dizzy nausea and other hypoglycemia symptoms during exercise, it is possible to supplement glucose in small amounts and reduce exercise intensity in a timely manner. If there is no hypoglycemic reaction, there is basically no need to add sugar. This will make the aerobic exercise more effective. Similarly, long-time aerobic exercise, a lot of sweat, electrolyte will also be lost with sweat, mainly sodium ions, followed by potassium ions, but the usual exercise loss is not much, if your diet heavy salt is the majority, should not be a supplement sodium, but instead to reduce salt intake.

　　

　　4. Fast Running

Run fast on the treadmill, sweating and panting. This keeps running for a long time, and more importantly, it doesn't consume any fat. The human body's energy system has oxygen-free phosphoric acid and glycolysis, aerobic sugar and fat oxidation of two major categories. Fast running oxygen supply is not enough, the body can only be oxygen-free, so fat is not able to participate in energy, so only low-intensity exercise can have aerobic exercise, fat can be mobilized as energy supply and consumed.

　　Tip: How to tell if you have aerobic or anaerobic running

When you feel your heart beating faster and out of breath on a treadmill, there is already an obvious anaerobic condition; When you run, you feel the pace of breathing evenly and harmoniously, and you can chat with the coach beside you without feeling the pace of your breathing, which is the best aerobic running.

　　

　　5. Jumping, running, and leaning forward

The right way to run is to get the best running weight loss condition, but also to prevent damage, if you get damage because of a run, then you are white run. The correct treadmill posture should be: Lift leg stride, foot palm landing, heel ground glide and so on. Care should be taken that the body stays upright and should not lean forward or run in a jumping manner.

　　Little common sense: jumping and running with a roll

Jumping run: Toes on the ground, when the other foot lifted, the body center of gravity on the front toe, the patella and patellar ligament is the largest force, the knee easily injured; In addition, the toe of the contact surface is small, easy to cause the body's instability, so that the body sway, easy to cause the ankle joint Varus or valgus injury.

Forward-leaning: The body's center of gravity forwards, the pressure on the knee increases, prone to damage to the knee joint, the same center of gravity will be added to the foot pocket, there is no way to achieve the stability of the arch, easy to cause the ankle instability and damage.

　　

　　6, the wrong morning to run

For weight loss, morning run is a good exercise for aerobic weight loss. This is because after a night of sleep, the body's glycogen has been consumed a lot, in favor of fat mobilization. To avoid the problem of low blood sugar, just add a small amount of sugar, such as 5 grams or so of sugar syrup. If you're planning a morning run of weight loss, and you eat a hearty breakfast or you wake up on an empty stomach, you may run white.

　　Little common sense: weight loss morning running water is the most important

Morning run the most attention to the problem is to fill the water, due to 8 hours of sleep, the body dehydration is more serious, before the morning run must be supplemented by 500 ml of water, to avoid the phenomenon of dehydration in the exercise.

Running to lose weight