Running, have you run the right way?

Aerobic exercise is one of the best weight loss exercises, and it can also exercise your cardiopulmonary ability!

Running is the first choice for aerobic exercise. But have you run right? Let's see if you have made the following mistakes when running.

1: Run directly

Many friends are eager to lose weight and run on the treadmill as soon as they go to the gym. In fact, this is not the best way to lose weight. The body's energy reserves include fast energy - glycogen and reserve energy - fat. When you turn on When you start running, fast energy is first mobilized. Only when the rapid energy consumption is almost done, the body will mobilize reserve energy and mobilize fat, and fat oxidation requires enough oxygen! The scientific running method is: first carry out relevant strength training to consume most of the glycogen. Therefore, before running, you can lift dumbbells for 20 minutes

2: Only run for 20 minutes

From the above analysis, we have learned that fat as reserve energy is only consumed when glycogen Only after that can you be mobilized. In theory, about 20 minutes is the time when fat starts to mobilize and participate in providing energy. If you only run for 20 minutes, the fat stops running when it is just mobilized, and the purpose of burning fat cannot be achieved. This is also the reason why people often say that running less time and multiple times is not as good as running weight loss results in running less for a long time.

3: Drinking drinks while running

The beverages sold on the market can be roughly divided into three categories (usually about 350 ml per bottle): 60 kcal, 1 20 kcal and 200 kcal or above; 60 kcal is a low energy, and the most common one is about 120 kcal; 200 kcal or above is more common in energy drinks such as glucose drinks. We jog on a treadmill (speed 8 to 9 meters per hour) to consume about 500 kcal or above in one hour. If you drink a bottle of 350 ml of glucose drink, it means that you have been running out for about half an hour!

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search “Fitness Bar Network” or "Click to scan and follow")

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4: Run fast

Run quickly on the treadmill, sweating profusely and panting. When running like this The interval does not last long, and more importantly, it does not consume any fat. The human body's energy system has two major categories: aerobic phosphogen and glycolysis, aerobic sugar and aerobic oxidation. The rapid oxygen supply is insufficient, and the body can only provide aerobic energy, so fat cannot participate in energy supply. Therefore, only low-intensity exercise can have aerobic exercise, and fat can be mobilized as energy supply.

So what speed and intensity are the best! Remember this indicator - heart rate. Heart rate determines Your intensity and fat metabolism require a lot of oxygen to participate! The best heart rate is 60%-80% of our maximum heart rate (220-age). At this time, the oxygen intake is the maximum!

5: Jump running, forward running

Correct running posture is the best condition for running weight loss, and is also the prerequisite for preventing damage. The correct treadmill posture should be: lift the legs and step, the soles of the feet fall, the heels touch the ground, etc. Pay attention to keeping the body upright and not lean forward, nor should you use jumps Running in a way.

6: Eat too much food before morning jogging

For weight loss, morning jogging is a good aerobic weight loss exercise. This is because after a night of sleep, the body has consumed a lot of glycogen, which is conducive to fat mobilization. In order to avoid the problem of low blood sugar, just add a small amount of sugar, such as about 5 grams of sugar water. If you plan to do a morning jogging with weight loss, and have a hearty breakfast, it may be useless. (Note: Follow the WeChat public platform of the fitness bar, subscribe to search "Fitness Bar Network" or "Click to scan and follow")

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