Running is a systemic fat burning exercise, and running in situ is the easiest and most effective way to lose weight.
Running is a kind of aerobic exercise that burns fat all over the body. Among them, running in situ is the easiest and most effective way to lose weight. Just pay attention to some tips, not only let you lose weight, but also help you shape, thin arms, waist and thighs!
How long does it take to lose weight?
Many people think that after 20 or 30 minutes of running time, the body begins to consume fat to make energy. But in fact, the "fuel" that the body chooses to consume is not determined by the exercise time, but depends on the intensity of exercise, that is, the speed of running.
At low speeds, the body burns fat; at high speeds it burns sugar. Therefore, running too fast, the body will only use sugar, can not reduce the fat; but if it is too slow, although it can continue to consume fat, but the speed is limited, I am afraid that even after running for a long time, there is no obvious weight loss effect.
How to run to lose weight correctly
First, find a more reasonable stride
The traditional view of the past is that human strides are inherent and should be used to their fullest potential.
And the new idea is: change the stride, use a better stride
High-level runners are more effective than ordinary people. They run at any speed and consume less energy than usual. Efficient stride not only makes people run more comfortable, but also reduces the risk of injury. In the past, people thought that ordinary people did not need and could not learn the running skills of high-level athletes. However, the latest research results show that anyone can change the stride and find a more effective running mode. However, you need to step by step, correct one aspect at a time, practice fully, and familiarize yourself with each change step by step until everything becomes a habitual formula. Here are three ways to effectively change your stride:
1, shorten the stride
According to Alan Hreljac (Ph.D.), a Ph.D. in biomechanics at the University of California, Sacramento, at least eight of the 10 amateur runners are overstepped. This will not only increase the shock of running on both feet, but also reduce the speed. To change the mistake of too much stride, you need to keep your body slightly forward while running, so that your feet can fall down slightly closer to your body.
2, against gravity
Runners should try to reduce the time for their feet to land. During your running, once the forefoot touches the ground, the support feet should be lifted backwards. A standard mode: landing, steady, and then back out.
3, reduce jumping
When running, you can imagine that there is a ceiling of 5 cm from the top of the head, so you can't jump too high when you run. This way you can make the pace more stable and effective. Running doesn't require too much up and down movement, all you need to do is move forward.
Second, do accelerated running training
The traditional view of the past is that only professional players need speed.
And the new idea is: speed can benefit everyone.
Recall that your past running exercises, most of them are fast running under anaerobic conditions? At least 20% of the training of today's top athletes is accelerated running, turning back and so on. This can exercise the part of the muscle fiber that does not need to be newly metabolized during jogging - fast muscle fiber, it can also increase the maximum oxygen carrying capacity of the blood, and enhance your strength and efficiency. Speed ​​training will also increase your calorie consumption. You can eliminate more fat for the simple reason: the faster you run, the more energy you consume. Fast running is like strength training. It is the exercise of exercising fast muscle fibers.
On the regular runway, you can perform the “stepped†running practice: first, warm up for 5 to 10 minutes of jogging, then fully stretch the bones; then sprint one round at the fastest speed, then jog one turn; then sprint two laps. Jog in a circle; then run three laps, jog one lap; and so on, sprint four times... and finally jog for 5 to 10 minutes to relax.
Third, downhill running is more useful than uphill running
The traditional view of the past is: run up the mountain quickly, then run down slowly
And the new idea is: run down the mountain quickly, then slowly run up
Downhill running is a must-have for long-distance runners. Running downhill can increase the pressure on both feet and allow the legs to adapt to larger impacts. Of course, the premise is that the impact force cannot be excessive. Running downhill can increase your speed because your muscles have adapted to the demands of faster pace.
It is advisable to have one or two downhill runs in a week, preferably after completing other relaxing running exercises. Just look for a short slope and do four to six downhill runs, 20 seconds per time. After a downhill run, relax the muscles by jogging uphill.
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