Running to lose weight, many people are doing, but 5 km per day, you can slim down it?
Before answering this question, we must first understand a concept: basic metabolism.
Basal metabolism
Refers to the animals in a quiet state, physical activity is reduced to a minimum when the energy metabolism.Generally speaking, men's basal metabolic rate is higher than the female, juvenile than adulthood; older, lower metabolic rate.An adult man's foundation Metabolism is about 1500 kcal, the woman also has about 1300 kcal.What concept is that it is a 55 kg weight of people, running a kilometer consumes about 50 kcal (kcal also known as kcal), then the basic metabolism of the day has been Reached the order of 30 kilometers.
Exercise to lose weight or less energy consumption, the body composition determined by the basal metabolism provides a higher energy consumption.A basic metabolism is born, and the other part can be changed by exercise, regular exercise, body composition, the proportion of muscle Increase, then the basic metabolism will increase, need more energy to feed the muscles, feed fat basically do not need energy, so the same weight of people, do not do anything in the daily consumption of 1200 kcal or 1500 kcal This depends on the amount of muscle content to set.
5 kilometers a day will not lose weight quickly?
In order to lose weight for the purpose of running, it is not recommended that you run every day.Listing 5 kilometers a day, you may be injured before losing weight.
Running training arrangements, we must avoid the sudden increase in training volume, not only the distance to be step by step, the frequency should be more gradual.
Many beginners at start-up will be very excited about 5 kilometers a day when they successfully unlock 5 kilometers of new skills for the first time, however, running five kilometers twice a week and five times a week for 5 kilometers, training amounts to Turned 2.5 times in this case, although running are 5 kilometers, but very easy to hurt.
For weight-loss purposes, the general need 1500 kcal per week, calorie consumption 3-5 kilometers per week, 5 km run enough to reach this gap through the exercise, so do not have to run every day.
After each running training, muscles, the body needs time to rest, in general, professional marathon runners will also rest at least one day a week .In order to lose weight as the goal of running, interspersed a few days a week rest day, you can add some running Exercises such as stretching, strength training in the abdomen, upper body strength training, yoga and so on can both avoid the accumulation of fatigue in the lower extremities and increase the total calorie expenditure.
