Many sisters are so puzzled, do not say that running can lose weight? After I finish running, my appetite is getting better and better, and I’m getting more and more, but I’ve gained weight. This is not surprising, because many people are like this. , So how can we properly lose weight through running?
Running is one of the best weight-loss exercises. Adhere to running is not only good for slimming and good for the body. But many people keep running every day, but after sweating, why is it not? Misunderstanding of weight loss.
What did you eat after running?
Burning a lot of calories can cause hunger, but be cautious about it. Choosing junk food to fill the hunger is all about putting the cart before the horse. It doesn't take long for you to feel hungry again. After running, make sure the food is nutritious. The calorie should not exceed 150 calories. If you exercise before dinner, you can eat properly after running. Therefore, if you want to eat, it is best to choose before exercise, whole wheat bread, skim milk is a good choice.
2. Only know that running, running too single
The human body is a smart self-regulatory system. Simple running will allow your body to gradually adapt to this rhythm of the movement. It will adjust to support you with a fixed rhythm of running training with the least amount of energy, and this 'saving' It is not good for you to lose weight.
Many runners will encounter a platform for weight loss. This is one of the fundamental reasons. You should consider making changes. Add something that you didn’t have before the training program. Make your body change or even not adapt. To challenge new rhythms and exercise intensity.
If you are always running at a constant speed, you may try to run intermittently every week. It is to run at a relatively short distance for a relatively short period of time, and then stop for a period of time, and then continue cycling in the same way until the physical strength is restored. Group. Usually an interval training does not exceed 5 minutes or 1.5 kilometers, according to the physical conditions to make appropriate adjustments. Intermittent running this training will allow the body to a certain degree of oxygen overdraft, can improve the body's anaerobic capacity. At the same time intermittent There is a good fat burning effect. During the running, the intermittent running calories are basically the same as the average uniform running, but the intermittent running accelerates the metabolism of the body, and can also keep the body burning heat for several hours after running. After the interval running, it is necessary to add water and food so that the body will feel nutritious to support it to break down fat and make the fat burning effect last longer.
If you have never tried anaerobic exercise, then you can add some strength-impedance training during training. Strength training will help you burn more calories. After the training, muscle recovery will also need to consume calories. This will give you extra. Benefits. Try other sports such as swimming, climbing, bicycling, jumping aerobics, etc. These exercises will not only help you to use more calories, but also make your exercise less monotonous.
3. Insufficient calorie consumption
After you run, you feel that you have consumed at least 500 calories, but look at the reference number below. The 68 kilogram girls will consume 495 kcals after 45 minutes of jogging. If you don't run longer or faster than this figure, then The calories you consume each time you run are not up to the standard. The best way is to check your exercise status at any time. You can use the mobile app to track.
4. Run too fast
The purpose of weight reduction in running is to reduce body fat and accelerate fat burning. Fat burning can only be aerobic, so it must be jogging. If it is a rapid and swift run, not only can it not burn fat, but it can accelerate the depletion of glycogen in the body. You have symptoms such as exercise hypoglycemia and decreased exercise capacity. Running for weight loss should not be less than 20 minutes, and it should be slower to maintain even breathing. A 20-minute slow-distance running can not only deplete the body The glycogen, but also use the body's fat. And because the slow long-distance running is not very severe, it will not make the body over-hypoxia, it will help the consumption of fat, so as to achieve the purpose of weight loss.
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