We all know that running is the first choice of aerobic exercise, but in order to achieve the purpose of reducing fat, today you have white run it?
Is it useful to run for more than half an hour?
In fact, as long as exercise, fat will be involved in energy supply, there is not much time to burn to burn fat.
However, the proportion of fat energy will vary with the duration of exercise.
Studies have shown that exercise time and the relationship between fuel supply: 20 minutes after the exercise of fat glycogen began to take over the "baton" to become the body's main energy supply.
Therefore, the legendary "aerobic exercise more than half an hour is useful." There is a certain truth, to be exact, at least to adhere to more than 20 minutes, then the effect of fat burning will be better.
Relaxation + have a head and tail to avoid injury
Not only on the whole, running from short to long, from less to more, from slow to fast, step by step, if everyone's running apart, also have to relax. , Warm-up to jogging and stretching the main 5-minute jog plus 3-minute stretch, so the body heat up can run up.
In respiration, but also a lot of attention, Tao coach suggested inhaling nose, mouth and nose breath, so that will not inhale too much dust, but also to the body with enough oxygen.Rhythm according to their own situation, in three steps Or three and a half breathing can be, if there is rhinitis, wear a mask.
Running pace with the number of more conducive to reducing fat?
That depends on how fast you are at the best fat heart rate.
The speed at which the optimal fat burning rate varies varies from person to person, and some people need to run very fast to achieve, while others need to go fast.
But no matter where your optimal fat loss interval is, it means low to moderate running conditions, not too intense and long-lasting, which is why aerobic jogging.
If it does not move soon enough, it is likely that the heart rate will go into an anaerobic zone prematurely, when blood sugar becomes the main energy source instead of fat.
So, to lose weight when running, speed and mileage are not important, concerned about the heart rate and time on it.
The heart rate interval to divide the different intensity of exercise, the optimal range of the basic fat loss in the maximum heart rate of about 60%; in the best fat loss heart rate zone, exercise at least 20 minutes to ensure maximum fat burning.
How many times a week is better?
Too often the goal is too difficult to implement, that is to say once a week of running, if you stole a lazy, add up to the effect is 0, so go there will be completely abandoned the danger.
Generally, 2-3 times a week is better, but if you do not have time once a week because of work, it does not matter, you can run one or two times on weekdays and you can relax on weekends. 'Every day you want to run,' If you think so, It is best to control the 5 times a week, because beyond this range may be unknowingly accumulated bones and joints fatigue, but also accumulate psychological stress, and finally became the cause of the disease.
