However, if there is no progress over time, the military spirit of running to lose weight will be shaken.

At this time, we need to find some problems in the training methods: in addition to constant speed running, try intermittent running.

Leaf vegetables generally have a large amount of fiber, but it should be noted that although lettuce, which is a must in weight loss meals, contains more water, the fiber content is actually not large.

At this time, the body is in the most water deficient state, and we often immerse ourselves in the excitement of running or feel that it is a waste of time because of the race.

For example, taking strength training as a warm-up before running can not only fully open the body and adapt to running, but also effectively stimulate muscles and promote fat burning.

aerobic exercise intensity) is only about 7% more than the three groups of interval running composed of “10 minutes of continuous running + 10 minutes of rest and jogging”.

If you often run at the same intensity If you run at a constant speed in the same way, your body will gradually adapt to it, and the energy consumed to complete this exercise will be less and less.

3.

Take strength training as a warm-up before running.

Adjusting the speed, height and pace, and even changing the site can keep the body in a strengthened and athletic state and accelerate the body metabolism.

Constant speed aerobic exercise has three characteristics: 1.

In short, it will make you run faster and persist longer.

If you run for more than 30 minutes, drinking water is an effective and necessary means to prevent dehydration.

However, the premise of using interval running training is that you have some experience in running (at least you should run half a marathon) and have enough knowledge of the body (especially the heart rate).

seamless bandana

The sweat of the human body will be discharged in a large amount.

Mixed running can solve this kind of problem.

If you exercise before dinner, you can eat properly after running.

The speed is constant and there is no change.

The limbs will be stiff before running, so in order to avoid cramps and other accidents, you must warm up before running.

Dietary principles after running: after running, you will feel hungry after burning a lot of calories, but you should be careful to face this feeling.

More importantly, a hormone secreted by strength training will increase enzymes, which also promotes weight loss.

The running route should be changed frequently if you are used to the same running mode and route, your body will form a fixed pattern, and this inertia will enter the retention period of weight loss.

Choosing junk food to fill hunger is putting the cart before the horse.

Running is one of the best exercises to shape the lower body, because it can rebuild muscles while burning fat..

Then, in order to reduce fat and lose weight, you will go running on the playground with a firm belief every day.

Constant speed aerobic exercise is a kind of aerobic exercise that lasts for about 30-60 minutes at medium low intensity constant speed.

Otherwise, the results of such high-intensity training will be counterproductive and cause physical damage.

After running, the food should be nutritious and the calories should not be too high.

How can running have the effect of losing weight? Many people think that running to lose weight is nothing more than running at a constant speed.

As a matter of fact, all these perceptions are completely wrong.

At the same time, it is necessary to have a normal diet and balanced nutrition for weight loss.

At the beginning, running to lose weight may be effective.

Don’t neglect to replenish water when running for a long time.

However, the effect of constant speed aerobic exercise on reducing fat will be worse and worse! Interval running allows you to consume more calories.

Take thirst as the measure.

The so-called normal diet refers to the intake of sufficient calories, while balanced nutrition refers to the structure of calorie sources, generally based on the principle of 4-2-4, that is, 40% carbohydrate, 20% fat and 40% protein.

When choosing a diet, you should pay attention to choosing foods with low glycemic index (GI) and high fiber.

Don’t just care about the numbers on the scale.

Once you feel thirsty or want to drink water because your lips are dry, you should replenish water.

At the same time, interval running can consume a large amount of heat in a short time.

The fiber content of dark green vegetables such as cabbage, celery and tongcai is the highest.

It won’t be long before you feel hungry again.

Until the 20th day, the problem appeared: since your body has gradually adapted to this sport, when you spend another half hour running at a constant speed for 10 laps, your body may only consume 200 calories.

It is forbidden to suffer from hunger, otherwise it will cause the destructive effect of abstinence and backfire.

Click on the blue words above, remember to pay attention to us! Doesn’t it mean that the more you pay, the more you get? Spend nearly an hour of precious time running every day, but get “no change” in weight? Others are getting better and better when they run, but their own changes are not big, and their weight has not decreased much.

For example, when you go running on the playground on the first day, after spending half an hour running for 10 laps, your body may burn 300 calories.

If you exercise for more than 30 minutes, you can achieve the goal of losing weight.

Most vegetables and fruits have low GI, but onions, pumpkins, lychees, watermelons and longans are high GI foods that need special attention.

Interval running is essentially a kind of training method that switches between different exercise intensity, or stimulates the body through the fluctuation of heart rate, and through multiple cycles, so as to consume more calories in a short time, or to train your endurance quality.

The intensity is low, and the heart rate during exercise is 50-75% of the maximum heart rate; 2.

In other words, only 30 minutes of interval running and 60 minutes of continuous running, their heat consumption is quite close! At the same time, interval running can improve your speed, develop your speed endurance, improve your lactate threshold, and improve your body’s mixed oxygen metabolism.

The duration is long, usually 30-60 minutes, or even longer.

Among the grains, red rice, oats, whole wheat and vermicelli have lower GI, while rice and porridge are all high GI foods.

According to a research data, the heat consumed by 60 minutes of continuous running under 55% VO2max (i.e.