Aerobic exercise is one of the best weight-loss exercises. Running is the first choice for aerobic exercise. But for the purpose of reducing fat, are you running white today?
However, 90% of people who make 6 fatal mistakes in running fat loss must not make themselves run white!
1, come and run
Many MM weight loss eager to go to the treadmill on the gym. In fact, this is not the best way to lose weight. The body's energy reserves are fast energy - glycogen and reserve energy - fat. When you start running, fast energy is first mobilized. Only when the fast energy consumption is almost equal, the body will mobilize reserve energy and mobilize fat. The scientific method of running is to perform related strength training first and consume most of the glycogen. After all, long running is very boring.
Common sense: Strength training before aerobic exercise
1) Strength training first can consume most of the glycogen reserves. When you start aerobic exercise, fat can be mobilized quickly, and the efficiency of burning fat increases.
2) Strength training is due to glycolysis, which generates 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 the strength training and aerobic exercise, the lactic acid can be accompanied by pyruvate. Into the tricarboxylic acid cycle completely oxidized to avoid the accumulation of lactic acid.
3) Strength training can increase the secretion of lipolytic hormones such as catecholamines and growth hormones such as adrenal hormones and norepinephrine in the body, which is beneficial to fat mobilization and decomposition.
4) Strength training can also increase muscle repair and synthesis. The body has more lean tissue and the basal metabolic rate is higher. The more energy is consumed, the more beneficial it is to increase fat burning.
The benefits of strength training before aerobic exercise
The beneficial fat mobilization first consumes most of the glycogen reserves, making the aerobic exercise more efficient and accelerating lactic acid metabolism, glycolysis producing lactic acid accumulation, and aerobic exercise bringing lactic acid into complete combustion of aerobic oxidation, which is beneficial to reducing exercise fatigue and accelerating the body Recovery, increase the secretion of lipolysis hormone, anaerobic exercise to promote lipolysis hormone secretion, increase the rate of fat burning, is conducive to enhance the level of metabolism, promote the increase of body lean tissue to enhance metabolism, is conducive to energy consumption.
2, each running 20 minutes
From the above analysis we have learned that fat as a reserve energy can only be mobilized when glycogen is consumed. Theoretically, about 20 minutes is the time when fat starts to mobilize to provide energy. If only 20 minutes of running, fat just mobilizes Stop running, you can not reach the purpose of burning fat. This is also the reason why people often say that running less time is not as good as the long running times.
3, drink while running
Commercially available beverages can be roughly divided into three categories (usually about 350 ml per bottle): 60 kcal, 120 kcal, and 200 kcal; 60 kcal is low energy, and the most common is about 120 kcal; 200 More than a thousand calories are more common in energy drinks such as glucose drinks. And our jogging on a treadmill (8 to 8 per hour) consumes about 500 kcal for an hour. If you drink a bottle of 350 milliliters of glucose, it's equal to about half an hour of white running!
Some people do not drink drinks, but they will bring some so-called secret supplements. Such as: chrysanthemum tea, herbal tea, etc., these herbs herbal tea energy is not high, but the taste is not good, so it will add honey, although honey is a good summer health drink summer heat, but added too much, it is also There are too many problems with energy supplements.
Little common sense: Do you need electrolytes for long-distance running?
You may say: Does long-distance running not consume glycogen and electrolytes? Yes, we only consume a considerable amount of glycogen to burn fat to lose weight. When blood sugar levels drop during exercise, the body starts gluconeogenesis by fats and amino acids to maintain a stable blood glucose level. If you feel dizziness, nausea, and other symptoms of hypoglycemia during exercise, you can supplement glucose in small amounts and reduce exercise intensity in time. If there is no hypoglycemic response, there is basically no need for supplemental sugar. This can make the effect of aerobic exercise more effective. Similarly, long-term aerobic exercise, a lot of sweat, electrolytes will also be lost with sweat, mainly sodium ions, followed by potassium ions, but the usual fitness exercise is not lost, if your meal heavy oil heavy salt Mostly, it should not be supplemented with sodium. Instead, it should reduce salt intake.
4, fast run
Run fast on the treadmill, sweating, panting. This time of running does not last long, and more importantly, it does not consume any fat. The body's energy system has two categories of oxygen-free phosphoric acid and glycolysis, aerobic oxidation of sugar and fat. The fast running oxygen supply is insufficient, and the body can only perform oxygen-free energy supply, so fat can not participate in energy supply, so only low-intensity exercise can have aerobic exercise, and fat can be mobilized as energy supply and consumed.
Tips: How to judge aerobic or anoxic running
When you feel a rapid heartbeat on the treadmill and you get out of breath, this is already an obvious anaerobic condition; when you run, you feel that the pace is evenly coordinated, and you can chat with the coach beside you without feeling the pace Respiratory disturbances, this is the best aerobic distance run.
5, jump run, run forward
The correct running posture is the best condition for running weight loss, and it is also the premise of injury prevention. If you are injured because of one run, you are running white. The correct treadmill posture should be: stepping on the leg, landing on the sole of the foot, and sliding on the heel to touch the ground. It should be noted that the body should stand upright and should not lean forward, nor should it be run in a jumping manner.
Tips: Jumping and Running Forward
Jumping: When the toes touch the ground, when the other is lifted, the body center of gravity is on the front toes, and the sacrum and sacral ligaments are the most stressed and the knee joints are easily injured. In addition, the small contact surface of the toes can easily cause the body to lose stability and make the body Left and right shaking, it is easy to cause varus or varus ankle injury.
Running forward: The body's center of gravity moves forward, and the pressure on the knee joint increases, which may cause knee joint injury. The same center of gravity will be added to the sole of the foot. There is no way to achieve the stability of the arch of the foot, which can easily cause instability and damage to the ankle joint.
6. Wrong morning run
For weight loss, morning exercise is a good aerobic exercise. This is because after a night's sleep, the body's glycogen has 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, such as 5 grams of sugar water. If you plan to start a weight loss morning run and eat a hearty breakfast or just wake up and run fast, you may run away.
Little common sense: weight loss morning run replenishment is the most important
The most important thing to pay attention to in the morning run is replenishment. Due to sleep of about 8 hours, the body is dehydrated more seriously. Before the morning run, 500 ml of water must be added to avoid dehydration.
This article is derived from: Fitness Metamorphosis
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