Running to lose fat: which one is more fat-loss, jogging or fast running? How to do a fat loss plan?
Winter is the season when it is easy to gain fat. For friends who want to lose weight, a new test has come again. Many people want to lose fat by running. Why do they run for 1 hour every day, but their weight still does not change? Running or jogging to lose fat faster? How to run to lose fat and lose weight?
If you want to burn fat, what is the best speed for running?
Many people who have just started running to lose weight are completely at a loss. Running can be divided into jogging and fast running. If you want to lose weight, what is the fastest running speed to reduce fat?
In fact, from the perspective of fat loss, speed alone is meaningless. Because the same speed for different people, the fat loss effect is completely different.
If you want to run to lose fat, the key is to look at your heart rate during running. If your heart rate stays in the fat-burning heart rate (60%-80% of your maximum heart rate) during running, the speed you keep is the best fat-burning speed.
For example, if a person is 30 years old, his *maximum heart rate is 220-age, the best fat-burning heart rate is (220-age)60%-80% , and the best fat-burning interval is 114-152 times/min .
60%-80% of the maximum heart rate belongs to low-intensity aerobic exercise, and the corresponding running is basically aerobic jogging.
Why does aerobic jogging actually burn more fat? Because the human body has three energy supply systems, namely the aerobic energy supply system, the glycolysis energy supply system and the phosphate energy supply system. Fast running and jogging, the way the body provides energy is different. When running fast, the body needs explosive power, which mainly mobilizes the glycolysis system and the phosphogen system, and the duration is short. During aerobic jogging, the body will mobilize fat to supply energy. Naturally, will consume fat.
If you want to burn fat, how long should you run?
In the case of ensuring the intensity, of course, the longer you want to burn fat, the more fat the body can mobilize, and the better the fat reduction effect. However, it must be within the range that the body can bear. It is generally recommended to jog for more than 30 minutes, which can achieve a good fat burning effect. Running for too long, more than 1 hour, often increases the fatigue of the body, which also affects the body itself.
It is recommended that if you want to lose weight, 40 minutes to 1 hour each time, running 5 times a week is necessary.
The running plan should be arranged step by step. The fat loss plan of running 10 kilometers every day is not as good as running 10 kilometers today, 7 kilometers tomorrow, 11 kilometers the day after tomorrow, and another 8 kilometers the day after tomorrow. Restoring the buffer time, such a running method is more effective than running 10 kilometers every day.
How to create an effective fat loss running plan?
You can do it step by step, according to your weight.
For example, plan to lose fat for two months, and do it in four stages: basic training, primary training, physical breakthrough training and high-efficiency fat loss period, each of which takes two weeks.
In the basic training period, 10 minutes of brisk walking and 5 minutes of jogging are used alternately, 5 times a week, 40 minutes each time.
In the primary training period, jogging is used as the main exercise method, 5 times a week, each time for more than 40 minutes.
In the physical fitness breakthrough stage, jogging and fast running are used alternately, jogging for 10 minutes, fast running for 3 minutes, each training 4 groups, 5 times a week, each time for more than 40 minutes.
During the high-efficiency fat loss period, use the method of jogging + skipping rope. Jog for 30 minutes first, then skip rope for 10 minutes, to facilitate better fat loss.
Diet control is very important for running fat loss
People often ask, why did I run 700 kilometers this month, why didn't I lose any weight?
Others asked, why did I gain weight instead of losing weight after running for a month?
This is mainly - not paying attention to diet!
Running increases a person's activity level, which stimulates an increase in food intake, which can lead to weight gain if diet is not controlled. This weight gain is not necessarily caused by the increase in fat, it may be caused by the increase in muscle mass due to exercise. So, be sure to control your diet.
How to control diet?
The staple food of three meals is recommended to eat more whole grains and protein-rich foods, such as eggs, chicken breast and some soy products. Be sure to pay attention to the intake of meat, fish, and various fresh vegetables, and eat less foods high in oil, salt, and sugar.
It is best to choose citrus foods for fruit foods, such as oranges, lemons, oranges, grapefruits, etc. These fruits contain a lot of vitamin C and vitamin B family, and can also add a certain amount of water to the body, very Suitable for runners.
Here is a small trick to reduce food, step by step, avoid turning on the body's "starvation mode" . Some people start out with an ambitious plan that consumes far less energy than they expend. As a result, they lose weight at first, but their metabolism slows down to make up for the lack of energy, while the body tries to maintain energy. , go into "starvation mode" and make it harder to lose weight. Therefore, you can take a step by step and take an intermediate value, so that the energy intake is still relatively sufficient, the body does not need to consume muscle glycogen, and can continue to burn calories.
What problems should you pay attention to when running to lose fat?
Warm up before running and stretch after running. If you don't warm up, your body is prone to injury, especially a scoliosis. If you don't stretch, it's easy to thicken your legs. Especially many women are afraid of running with thick legs. In fact, thick legs are caused by improper running posture, leg congestion after running, muscle fatigue or tension, and lack of relaxation, resulting in poor muscle stretch . Calf muscles, proper rest can relieve muscle swelling.
Replenish energy appropriately after running. When running, muscles use up a lot of glycogen. Therefore, after each run, you need to consume 40 to 50 grams of carbohydrates to replenish energy. These foods do not enter the gut to be turned into fat, but are used by the muscles. In order for muscles to recover better, it is also necessary to supplement protein appropriately.
The question of persistence. Although we are running for fat loss, don’t indulge in calculating the food intake and the energy consumed by the body every day. The intake is less than the consumption and there is an approximate value. As long as you keep running, exercise will make your body lighter and your lung capacity will increase obviously. What you have to do is to find the joy in it, make running a habit of yours, integrate it into your life, and develop healthy living habits !