If you can’t find a suitable ramp nearby to run, you can give this method to the treadmill
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During the recovery and relaxation period, the heart rate will continue to maintain 40% – 50% of the maximum heart rate
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Running duration the body needs calories when doing aerobic exercise, and the first consumption is glycogen (carbon water is stored in the liver in the form of liver sugar) and fat in the body
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You have to use more muscle strength when you run on a slope than when you run on a flat road
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According to the constitution, this time is about 20 to 30 minutes (this stage will be shortened for well-trained long-distance runners)
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So aerobic fat reduction must run more than 30 minutes, generally run 40 to 60 minutes to achieve the purpose of effective fat reduction
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If you run at 80% VO2max and consume 720 calories, your basal metabolism will increase by 15% ~ 25% in 24 hours compared with 60% VO2max
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As long as it is exercise, it will accelerate the metabolism of the body, which is conducive to the rapid conversion and consumption of energy, but morning running is the best way to burn fat
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It’s a position in the cycle of alternating feet, and it’s also the key to running skillfully
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Then 114 ~ 152 times is the best fat burning heart rate, and the running speed corresponding to the heart rate is the best fat burning running speed
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At this time, you need anaerobic exercise to help
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On the other hand, doing more anaerobic exercise can also help you better find the fatigue threshold of your body, so that you can know when you are not exercising enough and when you are exercising too much when you are running
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Through higher intensity, you can increase your heart rate and burn more heat in the short term
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If you master the concept, image and feeling of “key running posture”, your running skills will be promoted to a new level
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Especially in the bottleneck period of running weight loss, no matter how long you run, you can’t achieve the goal of weight loss
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After a lot of calculation and verification, only when the average heart rate reaches more than 65% of the maximum heart rate is called effective fat reduction (the simple algorithm of maximum heart rate is 220 age)
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On the other hand, if you don’t master this posture well, you can’t make progress in technology.
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After a fast run, your heart rate and respiratory rate are greatly improved
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And remember never to stop in the middle of running at the beginning, even if you stop and wait for the traffic lights, you have to jog in place, because once you stop, your body starts to supplement glycogen, which means that your fat reduction efficiency is reduced
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Heart rate is too low, exercise intensity is not enough, fat burning effect is not good
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The best time to burn fat, although I have said before that there is no best running time, the key is to suit yourself! But in terms of calorie consumption, there are advantages to getting up early and running
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Metabolism is the slowest when you go to bed at night
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At the same time, help you stay away from harm
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This means that through interval training, you will also maintain a high fat burning efficiency during rest and after running
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Do some anaerobic exercise, many weight loss girls mentioned to do anaerobic exercise is very panic, think that an iron will become King Kong Barbie, this is simply nonsense! Anaerobic exercise is a good partner for aerobic exercise
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Just as we can say that forefoot landing is the result, we can not blindly ask forefoot landing
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The results show that the higher the exercise intensity is, the stronger the delayed combustion effect is
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Congratulations, VO2max Welcome! People who run faster at the best speed will have more energy consumption after a period of time, and you won’t immediately return to rest
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On the treadmill, the inclination of each grade can help you burn 10% more calories
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Morning runners tend to burn more calories than afternoon or evening runners, probably because we tend to have more energy at the beginning of the day
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You need a step-by-step process, a scientific and effective running training program
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Early exercise, especially morning running, can accelerate the burning of this part of energy
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“Even when you’re at rest, you’ll still have energy consumption
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For example, the age of 30 years old, the maximum heart rate is: 220-30 = 190 beats / min; the ideal low limit of fat burning heart rate is 190 × 60% = 114 beats / min; the ideal high limit of fat burning heart rate is 190 × 80% = 152 beats / min
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From the perspective of health, scientific interval running has a good effect on strengthening our physique, which is conducive to enhancing the cardiopulmonary function
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The good weight loss effect of running is not the result of people’s blowing, but the practice of many friends
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But if you want to burn more calories, it’s not just a leg run
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The core of “posture running method” is called “key running posture”
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Because modern people “stay up late” and work overtime more, dinner and supper will deposit a lot of calories in the body
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In the process of interval running training, the heart rate can be increased to 80% – 95% of the maximum heart rate
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On the one hand, because the energy consumption rate of muscle is much higher than that of fat, moderate muscle growth can make the body consume more energy, and also make the body more symmetrical and beautiful
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The characteristics of this kind of training are: in the process of running, you won’t feel very tired, you can stick to it more easily, and your body will recover faster after running
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Glycogen will increase fat decomposition and consumption only when it is completely consumed
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Running to lose weight is not a day’s work! Enjoy the joy of running, the passion to burn calories, and the sense of accomplishment to overcome it! Running will always stand beside you and fight together! How to run without injury? What are the 44 golden running postures of correct running posture? That is, a set of postures to help you run through the repetition of three simple movements: pull, fall and key running posture
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The important thing is whether your heart rate meets the requirements
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The faster you run (the higher your heart rate) and the longer you run, the more calories you burn
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Heart rate is too high, into the anaerobic exercise interval, exercise intensity is too high, easy to fatigue ahead of time, can not complete the training plan
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High intensity interval running for most people, the usual type of running belongs to constant speed running, that is to run at a roughly constant speed
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High intensity interval running training, in popular words, is in the case of relatively high intensity, after a run or a group of running exercises, strictly control the rest time, in the case of the body has not fully recovered, the next exercise
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Interval running training is a way of running that allows you to do full, fast and explosive exercise in a short time
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You also need some tips to speed up fat burning
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However, running also can’t come up for high-intensity interval running
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So don’t ask how fast you should run to lose fat
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In addition, between 6-10 am, the body’s metabolism is 40% faster than other periods, so that the breakfast calories are more easily consumed and converted, which will not cause deposition, and is more conducive to the realization of weight loss effect
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It will take a while for you to return to a resting state, so you will consume more energy than jogging
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To know your running heart rate, you can buy a heart rate watch or heart rate band
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Another very simple way is to run all over sweating, wheezing, and speaking, if others can understand, your heart rate should be in the fat reduction area; if others can’t understand what you say, it is estimated that your heart rate has risen to more than 75% to the cardiopulmonary function area; if your speech sounds like a dog barking..
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The speed is up to you
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The combination of high intensity and intermittence can cause excessive oxygen consumption after exercise, which can accelerate your metabolic rate, and this metabolism is continuous
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