Question 2: At what pace can you achieve the best weight loss effect according to your personal level? First of all, it is recommended to lose weight by running for about 40 minutes. I am a man with a uniform speed of about 1 1 for 40 minutes, but I know that many people who lose weight practice for a long time before they can barely run at the speed of 10. Therefore, of course, this matter is as fast as possible, not less than 9 for boys and not less than 8 for girls.
In addition, after running at a constant speed for a period of time, it is recommended to run at a variable speed, and occasionally sprint for 2 minutes in long-distance running, which is better.
Finally, according to foreign research, the uniform speed of long-distance running should not exceed 12.
Question 3: If you lose weight, how much jogging pace is appropriate? Half an hour and five kilometers is better.
Scientific weight loss method
1: Dinner is full at six o'clock every day.
2. Sleep for six to seven hours every day.
3. Run at least five kilometers every day.
4. Usually eat less meat and eat more vegetables.
Question 4: What is the pace of jogging to lose weight? e island of Busuanga, has one ***
Question 5: What is the right pace for girls to lose weight? For obese people, it is a very happy thing to be able to reduce their body to the weight of normal people. So how to lose weight effectively and reasonably, so as not to hurt their bodies and lose their fat? Let me give you a good talk!
Methods/steps
1. Pay attention to your diet and the amount you eat. If you are obese, you must eat a lot, eat a lot of high-calorie foods, and eat a lot! At the beginning of losing weight, it is to reduce the amount of food. Take your time, don't want to lose weight and skip meals like most people. Is that useful? It will hurt your stomach!
2. Your usual meal size is 2 bowls of rice, so start with losing weight, eat one and a half bowls, and gradually reduce it. Eat lightly, eat more vegetables and fruits, and eat less meat. But you can't avoid eating meat dishes. If you want to supplement enough nutrition every day, meat dishes are indispensable, just a small amount, and you can't do without nutrition! If you don't eat, you can stand it. And is it effective only to lose weight? It just backfired. It doesn't help at all. Such subtraction may be even more edible than before.
3. Next, exercise, life lies in exercise, and so does weight loss. How can you lose your excess fat if you don't exercise? When you exercise, you will consume a lot of energy, burn fat and lose weight. Few obese people, like sports! Because of my own weight problem, a little exercise will make me sweat and shortness of breath. You can't climb a small slope. In fact, if you exercise slowly like this, you will lose weight.
4. If you exercise, it is usually in the morning. Because the air is fresh in the morning and there is little pollution. In summer, you can get up from 5: 30 to 6: 00. At the beginning, you exercise for half an hour and jog. After that, the running time can be lengthened and the running speed can be accelerated.
5. Some people say, take diet pills, hehe, everyone knows the diet pills now, how many diet products are qualified? And it bounces back badly, which hurts your health. Especially people with poor liver and kidney, people with poor stomach and intestines, can't lose weight with drugs. The best way is to lose your fat without taking medicine.
6. The next step is your living habits. As soon as you get enough sleep, you can't sleep more. Normal adults sleep for 7-9 hours. If you sleep too much, especially after a nap, and sleep for 3-4 hours, you will have dinner. I don't want to get up yet, I'm soft and have no strength. This is that I sleep too much, and the more I sleep, the less I feel.
My friend lost 20 Jin in this way. I am not fat, because I persisted with him for one year and three months. Because he went to work in other places, he didn't insist on sports after that. I'm the same, neither fat nor thin.
I hope it helps you!
Question 6: It is better to run a few kilometers every other day to lose weight and keep fit. The pace should not exceed five kilometers. Running slowly and for a long time will increase or decrease the calf muscles. It's ugly. I hope to adopt it through personal experience.
Question 7: How much is appropriate to control the speed of weight loss jogging? There are many questions, and I hope I can answer them one by one. First, the current mobile phone software is not accurate in detecting your exercise effect. And as far as your picture is concerned, the picture on the left consumes 8055 cards, which is absolutely impossible. Running is an aerobic exercise. Aerobic exercise requires a heart rate. In fact, it doesn't need to be so precise. You feel that you are breathing slightly, but if others can understand you, it will be OK! ~ It will last for 30~60 minutes. Do a good job of stretching and relaxing after exercise, * * * legs and knees.
Second: a simple 40-minute run may have a slow effect on reducing fat. Everyone who works out knows one thing: practice three points and eat seven points. Do you want to see if your diet is under control, and whether you control your carbohydrate intake? High calorie food intake?
Third: No matter you are a man or a woman, you need to add strength training before aerobic training, which can help you lose weight and shape better. How to carry out strength training, I suggest you can search online, and now many are very convenient.
Fourth: Fitness is based on years. I think there's a saying about the moon upstairs, but it's ok. Weight loss is relatively simple in fitness, as long as you control your diet and start exercising, it will be effective ~
Fifth: If conditions permit, you can go to the gym for training, which is systematic and safe. If you can't advise not to exercise too late, it may affect your sleep.
I hope my answer is useful to you ~ I wish you success in reducing fat and good health.
Question 8: How much can running pace play a role in losing weight? Running to lose weight is not a one-off event, and it needs long-term persistence. The final slimming effect is to follow that the calories consumed are less than the calories consumed.
Personally, I suggest that weight loss needs to be reduced before shaping.
Question 9: What is the running speed and pace of ... in jogging to lose weight? Running time depends on your convenience. If you are in your spare time, you can run at will, sooner or later. Don't be too particular. Remember to stretch before and after running. To lose weight, you only need to run for more than 40 minutes at a time, and after 40 minutes, the fat will start to burn. Run as much as you can, but you can't force yourself to do it step by step, or you will give up easily.
Question 10: How to improve the stability of jogging pace? LSD is actually an abbreviation of three English letters.
“Long Slow Distance”
Is long-distance jogging.
LSD training method is very popular among long-distance running amateurs, and professional athletes actually use this method for training. So we specially introduce it to you today, so that you can prepare for the Shanghai Marathon. Before the introduction, we need to know the energy supply characteristics of marathon.
Marathon is a sport that keeps a high average speed and runs 42. 195km on the highway, lasting for several hours. Therefore, it belongs to moderate intensity aerobic exercise. The energy consumption of the whole race is as high as 1500-2500kcal, and the energy supply ratio of aerobic metabolism and anaerobic metabolism is about 95%: 5%, which is mainly supplied by aerobic metabolism of glycogen and fat. See the following table for the energy supply ratio of each energy material:
ATPATP (adenosine triphosphate for short) is the direct energy for muscle exercise, but the reserves of ATP in muscle are limited, about 5-6 mg/kg muscle. The ATP we need during exercise is far greater than this value, so we need other energy substances to synthesize ATP. Its synthesis approach is three major energy supply systems. Among them, phosphagen energy supply system, glycolysis energy supply system and aerobic oxidation energy supply system are in turn according to the fast to slow energy supply and the long to short energy supply duration. (Quoted from "Evaluation Method of Physical Function of Excellent Athletes" edited by Feng Lianshi; People's Sports Publishing House)
Generally speaking, the movement of 10 second provides energy for phosphagen, such as 100m running, which consumes about 35-40 kcal; 1 min exercise is powered by glycolysis, which produces lactic acid, which will make the legs sour. For example, running at 400m consumes about 100 kcal. Marathon is a typical exercise that is highly dependent on aerobic oxidation system for energy supply.
So what substance in the body undergoes aerobic oxidation to supply energy?
One is sugar and the other is fat. One molecule of glucose or glycogen is completely oxidized and decomposed to produce 38-39 molecules of ATP, which is 13 times of that produced by glycolysis. A molecule of fat can be completely oxidized and decomposed to synthesize 130 molecular ATP. It can be seen that fat is a good energy substance, but due to the high oxygen demand of fat oxidation and the strong acidity of ketone bodies, excessive accumulation is not conducive to maintaining the steady state of the body's internal environment. Therefore, for professional marathoners, how to better mobilize fat for energy supply and save sugar is the key to improve sports performance.
According to literature reports, in a short period of time at the beginning of marathon, sugar and fat were decomposed at the same time for energy supply, but fat accounted for a large proportion of energy supply. Subsequently, the energy supply ratio of glycogen oxidative decomposition gradually increased, reaching more than 90%, which can maintain muscles to work for a long time. In the later stage of exercise, the energy supply capacity decreases due to the depletion of glycogen storage. At this time, the energy is mainly supplied by oxidative decomposition of fat, and the proportion is gradually increased, which can be as high as 90% or more until the exercise is terminated. At this stage, the metabolic efficiency of the body is related to lipase, transporters, the number of mitochondria, etc. The individual differences of runners are very large, belonging to the so-called "talent" category, which can not be solved by exercise training or nutritious diet. Limited by space, I won't introduce it in depth here.
To sum up, there is little difference in sugar reserves among excellent marathon runners, and the performance depends largely on fat mobilization ability.
LSD training can effectively train the energy supply ability of fat and improve aerobic endurance, especially for pre-competition training once a week.
The reason is that the time to really mobilize fat for energy supply is about 30-40 minutes after exercise, so if you want your fat to participate in energy supply, you can't just run for 30 minutes or so. Moreover, there is a characteristic of fat energy supply, that is, the lower the intensity of exercise, the more it can stimulate its mobilization. Therefore, long-distance low-intensity jogging (LSD) is just a training method for mobilizing fat to participate in sports. In addition, LSD training can also simulate the race distance, so that long-distance runners can adapt to the marathon distance, because sometimes long-distance runners may only run half a marathon or less, 10 km, 5 km, etc., and are ready to participate in the full marathon. In this case, LSD can be used to train once a week step by step.
Then we will talk about how to use LSD training (taking the upcoming Shanghai Marathon as an example).
1, about the pace problem
S(slow) in LSD training doesn't mean to be as slow as you want, because after all, some runners still want to make achievements in the marathon, not just to run down. As the saying goes, soldiers who don't want to be generals are not good soldiers, and the meaning of "slow" is ... > >