Do what you can
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You can match running with fast walking, and then gradually increase the time until you finish running for 30 minutes or even longer
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Therefore, we use the percentage of maximum oxygen uptake rate to express the intensity of aerobic exercise
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A person who weighs 60 kilograms can consume 10 calories per kilogram of weight per hour by running at a 6-minute pace, so he can consume 60 calories in half an hour × ten × 0.5 = 300 kcal
For friends who have a running foundation, their physical fitness and endurance have a certain foundation
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Usually, the best fat burning heart rate interval is 60% ~ 80% of the maximum oxygen uptake rate (VO2max)
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Keep your mouth shut and don’t choose junk food to fill your hunger
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It is assumed that a total of 6 parts of energy will be consumed, 3 from fat and 3 from glycogen; During high-intensity running, that is, anaerobic exercise, the most consumed is muscle glycogen, and the proportion of fat consumed will decrease
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Therefore, fat consumption does not begin after 30 minutes, But after 30 minutes of running, the efficiency of burning fat tends to be the best# 01 challenge step by step for 30 minutes, but for friends who just try to run, 30 minutes may be a little stressful
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After running, you will feel hungry after consuming a lot of calories, but you should be careful about this feeling
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If you want to lose weight by running, it must last at least 30 minutes
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Generally speaking, the greater the exercise intensity, the more energy consumption, but after the exercise intensity is too high, the body will naturally choose sugar for energy, which is contrary to the purpose of fat burning
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So what is the maximum oxygen consumption? It is the volume of oxygen consumed per kilogram of body weight per minute when runners exercise at extreme intensity
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The three major energy supply substances of the human body: sugar, fat and protein
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Therefore, the efficiency of reducing fat after running will also decrease
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After running, you should ensure that the food is nutritious and the calories should not be too high
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Therefore, it does not mean that running at a fixed form and at a fixed pace has the effect of reducing fat# 02 how many calories does a 30 minute run burn The calories that can be consumed by running are determined by three aspects: time, speed and weight
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It is best to switch running mode frequently, so as to further improve the fat burning effect
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These substances all participate in the supply of energy when we run, but the proportion is different under different circumstances
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At present, the maximum aerobic rate method is called “Bruce treadmill test method”, and it is to go to a professional organization for test
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For physical reasons, they may feel poor breathing, physical fatigue, sore limbs and so on
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After 30 minutes, the energy supply ratio of sugar and fat intersects, and then the energy supply ratio of fat increases and the energy supply ratio of sugar decreases
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It is assumed that a total of 8 energy will be consumed, 6 from glycogen and 2 from fat; Maximal oxygen uptake rate is not only an important measure of aerobic running intensity, but also one of the important indexes to evaluate aerobic metabolic ability
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In the first 30 minutes of aerobic exercise, the consumption of sugar is greater than that of fat, that is, the energy supply ratio of sugar is greater than that of fat
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I think the body consumes sugar in the first 30 minutes of running, and starts to consume fat after 30 minutes
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Only running for 30 minutes can lose weight and burn fat
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Ordinary runners can choose a simple way to measure this reference value through a heart rate watch# 04 running diet principles The so-called three points practice and seven points eat
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At the same time, many sports materials say that it is best to jog for more than 30 minutes each time
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The general dietary standard is the 4-2-4 principle, that is, 40% carbohydrate, 20% fat and 40% protein
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It is assumed that a total of 3 parts of energy will be consumed, including 2 from fat and 1 from glycogen; When running with moderate intensity, the proportion of fat consumption is high and the total amount is high
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Many friends who want to lose weight by running often notice a number: 30 minutes
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The so-called normal diet refers to the intake of enough calories, while balanced nutrition refers to the structure of calorie sources
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If you lack nutrition, you will find it more difficult to train, your body can’t recover well, and you always feel weak
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Therefore, don’t force yourself at the beginning
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Is that really the case? In fact, it is correct that running can lose weight and burn fat, but fat doesn’t start burning until more than 30 minutes, but it has been consumed at the moment we start running, but the fat burning efficiency also changes dynamically with the change of running time
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This value directly reflects the cardiovascular state and aerobic endurance of athletes
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This is a waste of previous efforts
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When the running intensity is very low, the proportion of fat consumed is high, but the total amount is low
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To control body weight, eliminate fat and lose weight, we must first control our diet to avoid taking more calories than the whole day energy consumption
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If they run at a constant speed with the same intensity and in the same way, the body will gradually adapt to it
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Generally, the daily heat consumption of normal people is about 2000 ~ 2800 kcal# 03 running burning fat depends on the intensity Of course, if you want the best fat burning effect of running, it depends not only on the exercise time, but also on the intensity of running
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At the same time, during the fat reduction period, it is necessary to eat a normal diet, balance nutrition, and avoid hunger, otherwise it will cause the destructive effect of abstinence, which is counterproductive
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Of course, running to lose weight is not a day’s work! We should not only enjoy the happiness of sports, but also enjoy the passion of burning fat, and enjoy the sense of achievement of overcoming it! Running bar will always accompany you and work together to usher in a good figure in autumn
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The longer the time, the faster the speed and the greater the weight, the more calories will be consumed
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