Aerobic exercise is one of the best weight loss exercises. Running is the first choice for aerobic exercise, but in order to achieve the purpose of reducing fat, do you have a white run today?
However, 99% of the people will make 6 mistakes when running fat loss, you must not let yourself run white!
1, come up and run
Many MM lose weight and go to the treadmill as soon as they go to the gym. In fact, this is not the best weight loss running method. The body's energy reserves have fast energy – glycogen and reserve energy – fat. When you start running, fast energy is first mobilized. Only when the fast energy consumption is almost the same, the body will mobilize the reserve energy and mobilize 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.
Little common sense: first strength training and then aerobic exercise
1) First strength training can consume most of the glycogen reserves. When you start aerobic exercise, the fat can be quickly mobilized and the efficiency of burning fat is improved.
2) Strength training Because it is glycolysis, it produces a lot of lactic acid. The accumulation of lactic acid not only affects the ability to exercise but also delays the recovery of the body after exercise. After the strength 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) Strength training can promote the secretion of lipolysis 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 contains more lean tissue, and the basal metabolic rate is higher. The more energy consumed, the more beneficial it is to increase fat burning.
The benefits of strength training before aerobic exercise
Favorable fat mobilization consumes most of the glycogen reserves first, which makes the aerobic exercise more efficient and accelerates lactic acid metabolism. Glycolysis produces lactic acid accumulation. Aerobic exercise brings lactic acid into aerobic oxidation and burns completely, which is beneficial to reduce exercise fatigue and accelerate the body. Recovery, increase the secretion of lipolysis hormone, anaerobic exercise promotes the secretion of lipolysis hormone, increase fat burning rate, is conducive to increase the level of metabolism, promote the body's lean tissue to increase metabolism, and help energy consumption.
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, the fat is just mobilized. Stop running, you can not achieve the purpose of burning fat. This is also the reason why people often say that running less time and running less often than a long time is better.
3. Drink and 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 on the treadmill (8~9) consumes about 500 kcal per hour. If you drink a 350 ml glucose drink, it will take about half an hour to run!
Some people don't drink, but they bring some so-called secret supplements. Such as: chrysanthemum tea, herbal tea, etc., these herbal herbal teas are not high in energy, but the taste is not good, so it will add honey, although honey is a good summer health drink, but too much, but also There are too many problems with energy supplements.
Little common sense: Do you need to add electrolytes for long-distance running?
You might say: Does long-distance running consume glycogen and electrolytes? Yes, we only consume a considerable amount of glycogen to burn fat to lose weight. When the blood sugar level drops during exercise, the body will start the gluconeogenesis method by fat and amino acid to maintain the stability of blood sugar concentration. If you feel dizzy and nausea and other symptoms of hypoglycemia during exercise, you can add a small amount of glucose and reduce your exercise intensity in time. If there is no hypoglycemic reaction, basically no sugar is needed. This will make the effect of aerobic exercise more effective. Similarly, long-term aerobic exercise, a lot of sweating, electrolytes will also be lost with sweat, mainly sodium ions, followed by potassium ions, but the usual fitness exercise is not lost, if your diet heavy oil heavy salt Most of them should not be sodium supplementation, but instead reduce salt intake.
4, fast running
Run fast on the treadmill, sweating and panting. This way the running time lasts for a long time, and more importantly, it does not consume any fat. The body's energy system has two classes of anaerobic phosphate and glycolysis, aerobic sugar and aerobic oxidation of fat. Insufficient supply of fast oxygen, the body can only carry out anaerobic energy supply, so fat can not participate in energy supply, so only low-intensity exercise can have aerobic exercise, fat can be mobilized as energy supply and consumed.
Little common sense: how to judge aerobic or anaerobic running
When you feel the heartbeat on the treadmill, the air is out of breath, this is already a clear anaerobic condition; when you run, you feel the pace is evenly coordinated, and you can also chat with the coach next to you without feeling the pace. Breathing is disordered, this is the best aerobic long-distance running.
5, jump run, lean 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 one run, then you are running white. The correct treadmill posture should be: stepping the legs, landing the feet, sliding the heels to the ground. It should be noted that the body should not stand forward until it is upright, and should not run in a jumping manner.
Little common sense: jumping and running forward
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 toes have small contact surfaces, which easily cause the body to become unstable and make the body Shaking left and right, it is easy to cause the inversion or eversion of the ankle joint and damage.
Forward leaning: the center of gravity of the body is forward, the pressure on the knee joint is increased, and it is easy to cause knee joint damage; 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, and it is easy to 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, such as about 5 grams of sugar water. If you plan to run for a morning run, but have a hearty breakfast or wake up on an empty stomach, you may run away.
Little common sense: weight loss morning run hydration is the most important
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.
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