The interval between runs is too long.
Maybe a few pieces of cheese cake will set your efforts on fire.
For dieters, this should be the lowest bottom line.
Don’t eat whatever you want after running.
It is said that if you want to lose weight through exercise, you should not only open your legs, but also control your mouth.
Check whether each running doesn’t exceed 30 minutes? The following figure shows the energy supply ratio of glycogen and fat during exercise.
Running is the best aerobic exercise and will burn a lot of calories, so many people will take it for granted that they will lighten up.
Although they run very hard, they still can’t lose weight.
In other words, when the heart rate is in the aerobic heart rate range of 50% – 70%, there is more fat energy supply.
The World Health Organization recommends that adults should take at least 150 minutes of moderate intensity aerobic exercise, 75 minutes of high-intensity aerobic exercise, or a combination of both every week to achieve the goal of physical and mental health.
If you keep running for half an hour, it’s not like many people say that exercise within half an hour will not consume fat, but the proportion of fat participating in energy supply is less, and the effect is not significant enough.
Don’t reward your running program with food, it will only drag down your weight loss plan.
Maybe the exercise intensity is insufficient and the interval between runs is too long.
It can be seen that with the increase of exercise intensity, the energy supply proportion of fat decreases, while the energy supply proportion of glycogen increases.
In addition, some runners only run once a week.
At the beginning, they make full efforts, run at a sprint speed, and stop panting after hundreds of meters.
Remember to choose natural and light food as much as possible to eat healthily.
In fact, they eat too much after running.
If you run enough time, you can have a good fat burning effect.
The general pace will be about 6-7 minutes / km, which can be flexibly arranged according to their physical condition.
Although they are very tired, such a high-intensity and short-time running method has little effect on weight loss.
According to each person’s situation, we can add it as appropriate on this basis.
If you maintain high heart rate and high load running intensity for a long time, glycogen will become the main source of energy supply, and the proportion of fat participating in energy supply will decrease significantly.
Finally, Lao Wang still needs to nag again: if you want to lose weight through running, please remember that you can lose weight only if your consumption is greater than your intake.
In fact, even if you run 10K today, you will burn far less calories than you think.
If you run once every other week when your interest comes, your physical fitness will decline rapidly in such a long interval.
The following figure shows the comparison of energy sources of jogging and fast running: people have a larger proportion of energy supply from fat during low-intensity aerobic exercise, while in anaerobic exercise with high heart rate, although the total energy consumption is high, the proportion of energy supply from fat is low.
The intensity of running is too high.
It feels more comfortable as a whole, and can maintain a stable running pace for a long time.
Exercise doesn’t burn as many calories as you eat, so you won’t feel able to reduce it.
What’s going on? Sometimes, because the method is wrong, it is twice the effort.
Eating too much after running is a very important link in running to lose weight.
At the same time, it can ensure a moderate exercise intensity, not panting and uncomfortable.
It’s not easy to be original.
Why can’t you lose weight? Let’s analyze the reasons: the running time is not long enough to lose weight.
Even if you eat, you should eat scientifically.
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It is very good for runners who aim to lose weight to maintain such a state.
Running cannot lose weight.
Lao Wang has opened the video number! 👇 ▲ pay attention to Lao Wang and share some running knowledge every day ▲ source: ID: running_guide Author: Lao Wang, in order to lose weight, many people will run hard.
Many people don’t lose weight after running.
The following figure is the pyramid of diet food.
If you really want to lose weight through running, try to lose weight at least 2-3 times a week, more than half an hour each time, 40-60 minutes is preferred, and you will lose weight if you insist.
This is one reason why we need to pay special attention to our diet.
You should make sure that you eat nutritious and healthy natural foods such as fruits and vegetables, rather than high-energy foods with high sugar and fat.
For running to lose weight, Lao Wang generally recommends running for more than 30 minutes and 40-60 minutes.
At this time, the effect of exercise is mainly reflected in strengthening muscles, which is putting the cart before the horse for weight loss.
You can choose food according to this proportion.
Generally speaking, you need to run 3-5 times a week for 30-60 minutes each time.
The speed is slow and uniform.
In fact, things are not that simple.
After exercise, many people take it for granted that they want to supplement nutrition and unconsciously eat more.
In other words, the longer the time of low-intensity aerobic exercise, the higher the proportion of fat energy supply.
We tend to overestimate the calories we burn during exercise and underestimate the calories contained in the food we eat.
Many runners often eat after running.
Many people will find that although they work hard, they don’t lose a pound every time they stand on the scale.
That’s all for today.
Running is a very effective way to lose weight, but we often see that many people start running to lose weight.
In the past, moderate intensity exercise will become high-intensity exercise, and weight-loss aerobic exercise will become anaerobic training, which takes longer to adjust.