Running for Weight Loss: 3 Key Principles to Improve Fat Burning Efficiency and Prevent Weight Rebound
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The word 'running' is not unfamiliar to most people.
If you want to improve your body's resistance, you can persist in running. If you want to lose weight and slim down, you can persist in running. If you want to improve your lung capacity, heart strength, you can also persist in running. If you want to improve bone density, prevent calcium loss, you also need to persist in running. If you want to vent inner oppression and negative emotions, running is also a good way to relieve stress.
Running can promote the secretion of dopamine, making you more positive and optimistic. Running can consume the body's calories, promote the decomposition of fat. Running can also promote cell metabolism, resist the arrival of aging, let you improve resistance, maintain a young state, and have ageless beauty.
With the increasing obesity rate of Chinese people, the call for exercise and weight loss is also responding nationwide. National fitness is an important health method that cannot be ignored. And running is a sport that is suitable for everyone, it is the most common weight loss choice for most people.
However, in order to achieve weight loss through running, you need to master the correct techniques. Incorrect running methods may damage the knee joints and affect the rate of weight loss.
Weight loss through running is not just about moving. You need to learn several principles to improve fat burning efficiency and make yourself thin.
Principle 1, start with slow running
Running does not require speed. Many beginners think that the faster you run, the faster you lose weight. This is a wrong idea. Slow running is aerobic exercise, which consumes fat, while fast running is anaerobic exercise, which is to strengthen muscles. Fast running is difficult for ordinary people to persist in, and people who are losing weight need to focus on slow running, at a pace of 6-8 kilometers per hour, which can break down excess fat and help you lose weight.
And slow running is not always the same. Slow running is suitable for beginners, it can improve physical fitness and lung capacity, but after a period of time, the body will gradually adapt, and the rate of weight loss will decrease. At this time (2-3 months later), we need to change the speed of running, increase the intensity of exercise, and do interval training (repeating fast running for 100 meters and slow running for 100 meters) to stimulate the body to continue burning fat and shape a good figure.
Principle 2, running time should be sufficient
The time of running has a meaning. If you only run for 20 minutes each time, the body will consume a lot of glycogen, and the amount of fat consumed is very small. When you exercise for 20 minutes, the body will start to consume a lot of fat. At this time, the fat burning efficiency will greatly increase. Therefore, for people who are losing weight, the time of exercise should be maintained for 40 minutes or more. Time should be sufficient.
And for people who do interval training, the time is also different. Because interval training is a high-intensity intermittent training, it can quickly increase heart rate, consume fat, and at the same time reduce muscle loss. Each time lasts 20 minutes, it can make the body continue to burn fat for 24 hours. Therefore, for interval training people, each time lasts 20 minutes to achieve the effect of an hour of slow running.
Principle 3, manage your diet
In addition to persisting in exercise, you also need to manage your diet. If you indulge in food, eat and drink all kinds of junk food and desserts, and don't limit drinks, the calorie intake will be greatly exceeded. An hour of slow running can burn 600 calories. When you eat a caramel latte and an egg pastry, the calories exceed 800 calories. 600-800=-200 calories. If you continue to consume 200 calories a day, your figure will not only not lose weight, but also become fatter.
Only by managing your diet can you make weight loss more efficient. It is recommended to control the daily calorie intake at 1400-1600 calories, which can increase the heat deficit and promote fat burning.
Finally, summarize:
Exercise needs to be persistent, don't be impatient about weight loss, and don't slack off for three days and rest for two days. Exercise at least 4 times a week, and the weight loss cycle should be at least 3 months. You need to give yourself enough time, so that your figure can undergo transformation, and your body can adapt to the new weight.
When weight loss plateaus, your weight loss plan also needs to be constantly optimized to achieve continuous progress and ensure that your figure doesn't rebound.
