Many people want to lose weight and choose to run. After running for a while, they find that they are not thin. What is going on? Because the following six mistakes are made during running fat loss, naturally, you can’t see the effect. !
1, run right away
Speaking of running right away is not the best way to lose weight, because the body's energy reserves have fast energy - glycogen and reserve energy - fat, so when starting to run, fast energy is first mobilized, only when fast energy consumption Almost, the body will mobilize the reserve energy and mobilize the fat. The scientific running method is: First, carry out relevant strength training, consume most of the glycogen, after all, long-term running is very boring and boring.
It is recommended to carry out heavy training before aerobic exercise:
1) First heavy training, you can consume most of the glycogen reserves. When you start aerobic exercise, the fat will soon be mobilized, and the efficiency of burning fat is improved.
2) Heavy training is due to the glycolysis energy supply, which produces a lot of lactic acid. The accumulation of lactic acid not only affects the exercise ability but also delays the recovery of the body after exercise. After heavy training, aerobic exercise can be used to transfer lactic acid to pyruvate. The tricarboxylic acid cycle is completely oxidized, avoiding the accumulation of lactic acid.
3) Heavy training can promote the secretion of lipopeptides such as catecholamines and growth hormones in the body, such as adrenal hormones, norepinephrine, etc., which is beneficial to fat mobilization and decomposition.
4) Heavy training can also increase muscle repair and synthesis. The body contains more lean tissue, and the basal metabolic rate is higher. The more energy is consumed, the more beneficial it is to increase the burning of fat.
2, every 20 minutes
From the above analysis, we have learned that fat as a reserve energy can only be mobilized when the glycogen is consumed. In theory, about 20 minutes is the time when fat starts to mobilize to provide energy. If you only run for 20 minutes, when fat is just mobilized, Stop running, you can not achieve the purpose of burning fat. This is also the reason that people often say that running less time and running less often than a long time is better.
3, drink while running
Commercially available beverages can be roughly divided into three categories (usually a bottle of about 350 ml): 60 kcal, 120 kcal and more than 200 kcal; 60 kcal is low energy, the most common is about 120 kcal; 200 More than a kilocalorie is more common in energy drinks such as glucose drinks. And we jog about an hour and consume about 500 kilocalories. If you drink a bottle of 350 ml of glucose drink, it will run for half an hour!
Some people don't drink, but they bring some so-called secret supplements. For example: chrysanthemum tea, herbal tea, etc. These herbal herbal teas are not high in energy, but the taste is not good, so honey will be added, even though honey is A good summer heat drink, but adding too much, there is also the problem of excessive energy supplement.
4, fast running
Running fast on the sports field, sweating feels super enjoyable, but the time of running is not long, and more importantly, it does not consume any fat. The body's energy system has anaerobic phosphate and glycolysis, aerobic There are two major types of aerobic oxidation of sugar and fat. The rapid supply of oxygen is insufficient, and the body can only perform anaerobic energy supply. Therefore, fat can not participate in energy supply, so only low-intensity exercise can have aerobic exercise, and fat can be Mobilization is consumed as an energy supply.
As for how to judge aerobic or anaerobic running, when you run, you feel that your heart beats faster and you are out of breath. This is a significant anaerobic condition. When you run, you feel the pace is evenly coordinated, and you can still speak. Without feeling the pace of breathing, this is the best aerobic long-distance running.
5, jumping, running forward
The correct running posture is the condition for getting the best running weight loss, and it is also the premise of preventing injury. If you get hurt because of a running, then you are running white. The correct treadmill posture should be: Lifting the legs, landing the feet , the heel touches the ground, etc. It should be noted that the body should not stand forward until it is upright, and should not run in a jumping manner.
When jumping, the toes touch the ground. When the other feet are lifted, the center of gravity is on the front toes. The humerus and patellar ligaments are the most stressed, and the knee joints are easily injured. In addition, the contact surface of the toes is small, which easily causes the body to become unstable. 4. Shaking the body from side to side can easily cause varus or eversion of the ankle joint and damage.
If you lean forward, the body's center of gravity will move forward. The pressure on the knee joint will increase, which will easily cause knee joint damage. The same center of gravity will be added to the sole of the foot. There is no way to stabilize the arch of the foot, which may cause instability of the ankle joint and damage.
6, wrong morning run
For weight loss, morning running is a good aerobic weight loss exercise. This is because after a night of sleep, the body's glycogen has been consumed a lot, which is conducive to fat mobilization. In order to avoid the problem of low blood sugar, just add a small amount of sugar. For example, about 5 grams of sugar can be used. If you plan to lose weight in the morning run, but eat a hearty breakfast or wake up on an empty stomach, you may run away.
The most important problem to be aware of in the morning run is hydration. Due to the sleep of about 8 hours, the body dehydration is more serious. Before the morning run, you must add about 500 ml of water to avoid dehydration during exercise.
