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Running every day but not losing a pound? These 4 misunderstandings

8 People involved  2021年04月05日 18:46  classification : exercise to lose weight  comment

Many girls are so wondering, don't you say that running can lose weight? Why did my appetite get better after running? I ate more and more, but I gained weight. This is not surprising, because many people are like this, so how can I lose weight by running correctly?

Running is one of the good exercises to lose weight. Keeping running is not only beneficial to Weight loss and shaping, but also beneficial to the body. But what is the reason why many people keep running every day and still don't see thin after sweating profusely? You may fall into the misunderstanding of running to lose weight.

1. What do you eat after running

Hunger will develop after burning a lot of calories, but be cautious about this feeling. Choosing junk food to fill your hunger pangs is completely putting the cart before the horse, and it doesn't take long for you to feel hungry again. Eating after running should ensure the nutrition of the food, and the calories should not exceed 150 calories.

If you exercise before a meal, you can eat properly after running. Therefore, it is recommended that if you want to eat, it is best to choose before exercise. Whole wheat bread and skim milk are good choices.

2. Only knows to run, running too single

The human body is a smart self-regulating system. Simple running will make your body slowly adapt to this rhythm of exercise. It will adjust to use the least energy to support you to complete a fixed rhythm of running training, and this "saving" Your Weight loss is not good.

Many runners will encounter a plateau of weight loss, which is one of the fundamental reasons. You should consider changes, add something to your training plan that you didn't have before, make your body change or even become uncomfortable, and let your body challenge the new exercise rhythm and exercise intensity.

If you always run at a constant speed, try to run intermittently once a week. It is to run a short distance at a faster speed, then stop and rest for a period of time, and then continue to run several sets of cycles in the same way after the physical strength is restored. Generally, an interval running training does not exceed 5 minutes or 1.5 kilometers, which can be adjusted appropriately according to the physical condition.

Interval running is a training method that will make the body in a certain state of oxygen overdraft, which can improve the body's anaerobic capacity. At the same time, it has a good fat burning effect.

If you have never tried anaerobic exercise, then you can add some strength resistance training to your training. Strength training will help you burn more calories. The recovery of muscles after training also requires calories, which will bring you extra income. Try other sports such as swimming, mountain climbing, cycling, aerobics, etc. These sports will not only help you burn calories more effectively, but also make your exercise less monotonous and boring.

3. Insufficient calorie consumption

After you run, you feel that you have consumed at least 500 calories, but please look at the following reference number. A 68 kg girl will consume 495 kcal after 45 minutes of jogging. If you have not run longer or faster than this number, then The calories you burn every time you run are not up to the mark. The best way is to check your own exercise status at any time, which can be tracked with a mobile app.

4. Running too fast

The purpose of running to lose weight is to reduce body fat and accelerate fat burning, and fat burning can only be aerobic, so it must be jogging. If it is violent fast running, not only can not burn fat, but accelerate the depletion of glycogen in the body, causing you to have symptoms such as exercise-induced hypoglycemia and reduced exercise capacity. Running for the purpose of losing weight should not be less than 20 minutes, and the speed should be slower to maintain even breathing.

20 minutes of slow running can not only deplete glycogen in the body, but also use fat in the body. And because the slow long-distance running is not very violent, it will not make the body excessively hypoxic, so it will help the fat consumption, so as to achieve the goal of weight loss.

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source:Healthy weight loss(QQ:246717110),Please keep the source and link for reprinting

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