Running to Lose Fat: Are you making these 6 mistakes?


Cardio is one of the best ways to lose weight, and running is the cardio of choice, but are you wasting your time by making these 6 running fat loss mistakes?Take a look.1. Many people are eager to lose weight and run on the treadmill as soon as they get to the gym.In fact, it’s not the best way to lose weight.The body’s energy reserves are glycogen, a quick source of energy, and fat, a reserve source of energy.When you start running, fast energy is first mobilized, and only when fast energy is used up, will the body mobilize its reserves of energy and fat.The scientific way to run is to do the relevant strength training first, and use up most of the glycogen, after all, running for a long time is very boring.1) By doing strength training first, you can use up most of your glycogen reserves, and when you start cardio, fat mobilizes quickly and you burn fat more efficiently.2) Strength training is powered by glycolysis, which produces a lot of lactic acid. The accumulation of lactic acid not only affects exercise ability but also delays the recovery of the body after exercise. After strength training, aerobic exercise can thoroughly oxidize lactic acid through pyruvate into the tricarboxylic acid cycle, thus avoiding the accumulation of lactic acid.3) Strength training can promote the secretion of adrenaline, norepinephrine and other catecholamine hormones and growth hormone and other lipolysis hormones, which is conducive to the mobilization and decomposition of fat.4) Strength training can also increase muscle repair and synthesis. The more lean tissue the body contains, the higher the basal metabolic rate. The more energy consumed, the more conducive to increasing the burning of fat.The benefits of aerobic exercise, strength training before fat mobilization To consume most glycogen reserve that aerobic exercise is more efficient to accelerate lactic acid metabolism, glycolysis to produce lactic acid accumulation, lactic acid into aerobic oxidation burning completely, aerobic exercise will help reduce motion fatigue, accelerate the body recover, increase lipolysis hormone secretion, anaerobic exercise promote lipolysis hormone secretion,Improve the fat burning rate, is conducive to improving the metabolic level, promote the body to increase lean tissue to improve metabolism, is conducive to energy consumption.2, run 20 minutes every time we have learned from the above analysis, fat as a reserve energy only when glycogen consumption can be mobilized, the theory about 20 minutes is fat to provide energy to mobilize the participation of the time, if you just run for 20 minutes, when fat just mobilization, stop running, will not burn fat.This is also the reason why people often say that running for less time is not as good as running for a long time.3. Drink on the Run Drinks on the market can be roughly divided into three types (usually about 350 milliliters per bottle) : 60 kcal, 120 kcal and over 200 kcal;60 kcal is low energy, the most common is about 120 kcal;More than 200 kilocalorie in glucose drinks and other energy drinks.And we jog on the treadmill (speed 8~9) an hour about 500 kcal energy consumption, if you drink a bottle of 350 ml glucose drink, it is equal to you about half an hour of wasted running!Some people don’t drink beverages, but bring their own so-called secret supplements.For example: chrysanthemum tea, herbal tea, etc., the energy of these herbal herbal tea is not high, but the taste is not good, so they add honey. Although honey is a good summer health drink, but too much added, there is also the problem of too much energy supplement.Fact: Do fitness runs need electrolytes?You might say: doesn’t running deplete glycogen and electrolytes?Yes, we burn fat to lose weight only if we burn enough glycogen. When blood sugar levels drop during exercise, the body initiates a process called gluconeogenesis, which consists of fat and amino acids, to keep blood sugar levels stable.If you feel dizziness, nausea and other hypoglycemic symptoms during exercise, you can supplement a small amount of glucose and reduce exercise intensity in time.If there is no hypoglycemic reaction, there is little need to supplement sugar.This will make the cardio effect more effective.Similarly, long hours of aerobic exercise and a lot of sweating can lead to electrolyte loss in sweat, mainly sodium, followed by potassium. However, regular exercise does not lose much. If you have a diet heavy in oil and salt, you should not replace sodium, but reduce salt intake.4. Run fast. Run fast on the treadmill, sweating and out of breath.It didn’t last long and, more importantly, didn’t burn any fat.The energy system of the human body is composed of two major categories: phosphoric acid and glycolysis, and aerobic oxidation of sugar and fat.Fast running oxygen supply is insufficient, the body can only carry out anaerobic energy supply, so fat is unable to participate in energy supply, so only low-intensity exercise can have aerobic exercise, fat can be mobilized as an energy supply and be consumed.When you feel your heart beating fast and you are out of breath on the treadmill, there has been a significant anaerobic condition;The best aerobic run is when you feel your stride breathing well coordinated while running, and you can talk to the instructor next to you without feeling your stride breathing jumpy.5, jump running, forward running correct running posture is the best running weight loss conditions, but also the premise of injury prevention, if you get injured because of a run, then you are running in vain.The correct treadmill posture should be: lift leg stride, the soles of the feet, heel touch the ground slide, etc.Be careful to keep your body upright, not lean forward, and not run in a jumping manner.1) Jumping running: toes are on the ground. When the other foot is raised, the body’s center of gravity is on the front toe. The patella and patellar ligament are stressed the most, and the knee joint is prone to injury.In addition, the toe contact surface is small, easy to cause the instability of the body, so that the body swayed around, easy to cause ankle joint valgus or valgus and injury.2) Forward running: the center of gravity of the body is forward, which increases the pressure on the knee joint and is easy to cause knee joint injury;The same center of gravity will be added to the ball of the foot, there is no way to achieve the stability of the arch of the foot, easy to cause ankle instability and injury.For weight loss, morning running is a good aerobic weight loss exercise.This is because after a night’s sleep, the body’s glycogen has been consumed a lot, conducive to fat mobilization.In order to avoid the problem of low blood sugar, just add a small amount of sugar, such as about 5 grams of sugar water can be.If you plan to lose weight in the morning run, eating a big breakfast or running on an empty stomach as soon as you wake up can be a waste of time.Common sense: the most important thing to pay attention to during morning running is to replenish water. Due to 8 hours of sleep, the body is dehydrated. Before running in the morning, we must add about 500 ml of water to avoid dehydration during exercise.

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