Many friends who want to lose weight by running often notice a number: 30 minutes

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If you want to lose weight by running, you have to last at least 30 minutes

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At the same time, in many sports data, it is said that it is best to jog for more than 30 minutes each time

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I think that sugar is consumed in the first 30 minutes of running, and fat is consumed only after 30 minutes

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Only by running for 30 minutes can I lose weight and burn fat

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Is this really the case? In fact, it’s right that running can reduce weight and burn fat, but fat doesn’t need to wait for more than 30 minutes to start burning, but it has been consumed at the moment when we start running, but with the change of running time, the efficiency of fat burning also changes dynamically

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The three major energy supply substances of the human body: sugar, fat and protein

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These substances are all involved in our running energy supply, but the proportion is different in different cases

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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 proportion of energy supplied by sugar is greater than that of fat

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After 30 minutes, the proportion of energy supplied by sugar and fat forms a cross, and then the proportion of energy supplied by fat increases, and the proportion of energy supplied by sugar decreases

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Therefore, it is not 30 minutes after the consumption of fat, but after 30 minutes, the efficiency of running and burning fat tends to increase Best

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Step by step challenge 30 minutes ﹣ however, for a friend who has just tried running, 30 minutes may be a bit of pressure, because of physical reasons, he may feel poor breathing, physical fatigue, limbs soreness and so on

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So, at first, don’t force yourself to 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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For those who have the basis of running, their physical fitness and endurance have a certain foundation

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With the same intensity and the same way of running at a constant speed, the body will gradually adapt to it

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Therefore, the efficiency of reducing fat after running will also decline

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

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Therefore, it is not to say that only running at a fixed form and speed can reduce fat

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How many calories are consumed in 30 minutes of running? The calories consumed by running are determined by three aspects: time, speed and weight

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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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If a person with a weight of 60 kg runs at a 6-minute pace, he can consume 10 calories per kilogram per hour, then he can consume 60 × 10 × 0.5 = 300 calories for half an hour

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The daily calorie consumption of normal people is about 2000 ~ 2800 kcal

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Running fat burning also depends on the intensity

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

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

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It is assumed that a total of 3 parts of energy will be consumed, including 2 parts from fat and 1 part from glycogen

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When running at medium intensity, the proportion of fat consumption is high, and the total amount is also high

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It is assumed that a total of 6 parts of energy will be consumed, 3 parts from fat and 3 parts from glycogen

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When running at high intensity, that is, anaerobic exercise, the consumption is the most More is muscle glycogen, the proportion of fat consumption will decline, assuming that a total of 8 energy will be consumed, 6 from glycogen, 2 from fat; the maximum oxygen uptake rate is an important measure of aerobic running intensity, but also one of the important indicators to evaluate aerobic metabolism ability

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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 a runner exercises at extreme intensity

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This value directly reflects the cardiovascular status and aerobic endurance of athletes

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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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Generally, the best heart rate range for fat burning is 60% – 80% of VO2max

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At present, the method of maximum aerobic rate is called “Bruce treadmill test”, and the other is to go to a professional organization for testing

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Ordinary runners can choose a simple way to measure this reference value through a heart rate watch

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Running diet principle is the so-called three practice, seven eat

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In order to control the weight, reduce fat and lose weight, we must first control the diet to avoid the intake of calories much higher than the whole day energy consumption

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At the end of a run, you will feel hungry after burning a lot of calories, but you should be careful to face this feeling

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

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That’s the end of the story

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Eating after running should ensure the nutrition of food, and the calories should not be too high

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At the same time, it is necessary to have a normal diet and balanced nutrition during the period of fat reduction, and avoid starvation, otherwise it will cause the destructive effect of abstinence, which will be counterproductive

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

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The general diet standard is 4-2-4 principle, that is 40% carbohydrate, 20% fat, 40% protein

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

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Of course, running to lose weight is not a day’s work! Not only to enjoy the joy of sports, but also to enjoy the passion of fat burning, enjoy the sense of achievement to overcome it! Running bar will always accompany you, work hard together, usher in a good summer figure

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