Many runners mistakenly believe that as long as they run, they can lose weight, but why don’t they lose weight after running for several months.

Of course, if you want to run fat burning best, it depends not only on the exercise time, but also on the intensity of running.

According to the research of American Academy of Sports Sciences, the formula of male running heat consumption is: [(age x0.2017) – (weight x0.09036) + (heart rate x0.6309) – (55.0969)] x exercise time / 4.184, and the formula of female running heat consumption is: [(age x0.074) – (weight x0.05741) + (heart rate x0.4472) – (20.4022)] x exercise time / 4.184.

The thumb and index finger are specially designed for touch screen sensing, which will not affect your control of your mobile phone! Special price 38 yuan ⭣⭣⭣⭣⭣⭣⭣⭣⭣⭣-.

Running burns fat.

Some exercises, such as yoga, walking, hula hoops, etc., are difficult to make your heart rate meet this standard, which is called inefficient fat reduction.

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.

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.

Therefore, the only two variables to judge how many calories a run consumes are heart rate and time, which are not directly related to what exercise to choose, how fast to run and how far to run.

For carbohydrates, choose fruits, vegetables, whole grains, beans and lentils, They are also rich in fiber (helps to maintain satiety for a longer time), vitamins and minerals.

The best sources of protein are lean meat, low-fat dairy products, eggs, legumes, vegetables, beans and fish.

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.

After running, you should ensure that the food is nutritious and the calories should not be too high.

It is best to switch running mode frequently, so as to further improve the fat burning effect.

When the running intensity is very low, the proportion of fat consumed is high, but the total amount is low.

The so-called normal diet refers to the intake of enough calories, while balanced nutrition refers to the structure of calorie sources.

Running to lose weight is not a day’s work! Let’s enjoy the joy of sports, the passion of burning fat and the sense of achievement of overcoming it! It’s very important to keep your hands warm during winter sports.

After many calculations and verifications, only the average heart rate It is called effective fat reduction when it reaches more than 65% of the maximum heart rate (the simplest rough algorithm of the maximum heart rate is 220 age).

When you first get up, the glycogen in your body is the lowest in the day, so the time to burn fat will be earlier; Heavy anaerobic training will also consume glycogen and make fat reduction more efficient.

Because running fat burning depends on the intensity.

Choose unsaturated fats, such as olive oil, flaxseed oil, nuts, seeds and avocado.

Running fat burning time is one of the three energy supply substances of the human body: sugar, fat and protein.

For the purpose of reducing fat, the best time is in the morning or after anaerobic training.

If they run at a constant speed with the same intensity and in the same way, the body will gradually adapt to it.

Therefore, the efficiency of reducing fat after running will also decrease.

The maximum oxygen uptake rate is an important measure of the intensity of aerobic running and one of the important indicators to evaluate the ability of aerobic metabolism.

The principle of running diet is the so-called three points of practice and seven points of eating.

In order to maintain the vitality of running, so as to give full play and consume calories as much as possible, you need to keep the balance of heat sources like every runner.

compression toe socks

So don’t ask how fast you should run to lose fat.

The general dietary standard is the 4-2-4 principle, that is, 40% carbohydrate, 20% fat and 40% protein.

These substances all participate in our energy supply during running, but the proportion is different under different circumstances.

Keep your mouth shut and don’t choose junk food to fill your hunger.

Control your weight and reduce fat Fat, you must first control your diet to avoid consuming far more calories than your whole day energy consumption.

If you lack nutrition, you will find it more difficult to train, your body can’t recover well, and you always feel weak.

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.

After running, you will feel hungry after consuming a lot of calories, but you should be careful about this feeling.

The speed is up to you.

Generally speaking, the greater the exercise intensity, the better The more 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.

Therefore, it does not mean that running at a fixed form and at a fixed pace has the effect of reducing fat.

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.

For friends who have a running foundation, their physical fitness and endurance have a certain foundation.

It is assumed that a total of 8 energy will be consumed, 6 from glycogen and 2 from fat; To maintain a balanced diet, you must control your weight and avoid being too fat or insufficient absorption.

You will find it more difficult to train, your body can’t recover well, and you always feel weak.

You must first control your diet to avoid consuming far more calories than your daily energy consumption.

This is a waste of previous efforts.

Be sure to include every kind of high-quality food in your diet.

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.

In fact, these people who want to lose weight by running don’t know how to run or how to run to lose weight.

The important thing is whether the heart rate meets the requirements.

The faster you run (the higher the heart rate is), the longer you run, the more calories you consume.

By KingWay