How to lose weight by running more effectively?
Do strength training first, then do aerobic exercise. The most suitable and scientific running method is to carry out strength training first and consume most glycogen. After all, running for a long time is boring.
Reason 1: Fat can be mobilized quickly, and the efficiency of burning fat is improved.
Reason 2: Strength training can make glycolysis energy, thus producing a lot of lactic acid. The accumulation of lactic acid affects exercise ability and delays the recovery of the body after exercise. After strength training, aerobic exercise can completely oxidize lactic acid and avoid lactic acid accumulation.
Reason 3: Strength training promotes the secretion of catecholamine hormones such as adrenaline and norepinephrine and lipolytic hormones such as growth hormone, which is conducive to the mobilization and decomposition of fat.
Reason 4: Strength training can increase muscle repair and synthesis. The body contains more lean tissue, higher basal metabolic rate and more energy consumption, which is beneficial to increase fat consumption.
Running time period
The first period: before 8: 00 am
Some people are used to exercising in the morning. After a night of metabolism, the sugar in the body is basically exhausted. At this time, running can make the body quickly enter the stage of fat consumption. However, it is best not to run completely on an empty stomach in the morning. You can drink water or fruit and vegetable juice to avoid hypoglycemia.
4 p.m.-7 p.m.
From 4 pm to 7 pm, it is the best time to exercise to lose weight. In the afternoon, the body temperature is higher than that in the morning, muscles and joints become more flexible after morning activities, and various physical indexes of people reach the peak, such as heartbeat and blood pressure regulation, and the peak of human oxygen intake is also at night. In addition, the evening is the best time to regulate hormones and enzymes in the body. Therefore, 4-7 pm can be used for running, which can achieve better weight loss effect.
The second time period: 9: 00 pm to 10 pm.
By this time, dinner has been digested almost. Running at this time will not avoid the accumulation of fat and help you lose weight. No matter what you pay attention to, it is best to finish running one hour before going to bed, so as not to affect your sleep.
From the above, we can know that running, as a weight-loss exercise, is not effective as soon as it rushes to the sports field. If you want to lose weight quickly and get quick results, you should pay attention to its methods. You can also do exercise at the right time. Stick to it for a while, and it will still work.