Running weight loss is bound to be a lot of girls on the road to lose weight have been implemented, but either can not hold down, or insist on weighing after months, and found that did not lose a few pounds, this ideal and the reality of the deviation Why? Is it an improper method of running? Or what are the reasons that prevent the scales from falling?
Running fast enough
Running is an aerobic exercise that can effectively consume calories, but if you want to lose weight through running, it must be noted that the heart rate should be maintained at 100 beats / min or more, otherwise it is difficult to play a weight loss effect.You can count the time Tool to calculate their heart rate during exercise, of course, the more simple and convenient way is to choose a sports bracelet to monitor heart rate.
Running posture is not correct
Aerobic run, it is recommended that the arms swing on both sides of the body before and after the fist, so that better exercise to the upper body muscles, especially when running on a treadmill must pay attention to, do not hold the handrail to run, it will direct Affect the upper body and lower body in the body's muscle participation efficiency, affecting the exercise effect.
Exercise is too simple
Like strength training muscle, aerobic running fat loss is also easy to encounter a bottleneck, prolonged continuous exercise is very easy to make muscle groups produce tolerance, so that fat metabolism stagnant. At this time, you may wish to adjust the exercise program , Such as aerobic jogging in the 30min by adding 3-5 minutes heart rate at 120 beats / min run, or aerobics and strength training combined to help the body get rid of the bottleneck faster.
Did not warm up before running
? Warm-up exercise is a pre-exercise on the body of a preparatory phase of the body, it can avoid a muscle injury during exercise and other issues, especially before running, stretching the legs is particularly important only in the warm-up, And stretching in place, the best way to the legs to 'lose weight combat'.
What to eat after running
Burning a lot of calories will have a sense of hunger, but be cautious in the face of this feeling. Select junk food to fill the hunger is completely upside down, and soon you will feel hungry signal. After running to ensure food nutrition , Calories can not exceed 150. If you exercise before dinner, after running can eat properly, it is recommended that if you want to eat, it is best to choose before exercise.
High heart rate, non-persistent
Want to reduce fat, heart rate is very important, but this does not mean that the higher the heart rate, the better the fat reduction effect because of the high heart rate will make you lose the continuity of exercise.It is recommended in the heart rate interval high heart rate and low heart rate alternates In other words, we need to find a balance between a high heart rate and a low heart rate, and then alternating between the two will work better.
Nutrient intake to be comprehensive and balanced
Want to achieve the maximum effect of fat reduction, carbohydrates, protein and other nutrients every day can not be less.It is recommended intake of a variety of high quality foods such as poultry, beef, pork, fish, grains, beans, nuts, fruits and vegetables, Eat more edible fiber (beans most content.) Scientific diet control is very important!
