Aerobic exercise is one of the best weight loss exercises, running is the first choice of aerobic exercise, but in order to achieve the purpose of fat loss, today you, whether there is a white run? However 99% of people in running fat loss will make 6 mistakes, must not let themselves run for nothing! 1, up on the run Many MM weight loss eager, a gym on the treadmill to run. In fact, this is not the best way to lose weight running. The body’s energy reserves have fast energy – glycogen and reserve energy – fat. When you start running, the fast energy is mobilized first, and only when the fast energy is almost depleted, the body will mobilize the reserve energy and mobilize fat. The scientific method of running is: first carry out relevant strength training, consume most of the glycogen, after all, long time running is very boring and dull. Little common sense: first strength, then aerobic 1) first strength training, can consume most of the glycogen reserves, when you start aerobic exercise, fat can soon be mobilized, the efficiency of burning fat increased. 2) Strength training is glycolysis for energy, generating a lot of lactic acid, the accumulation of lactic acid not only affects the ability to exercise but also slows down the recovery of the body after exercise, while strength training and then aerobic exercise can bring lactic acid through pyruvate into the tricarboxylic acid cycle thoroughly oxidized, avoiding the accumulation of lactic acid. 3) Strength training can promote the body adrenal hormone, norepinephrine and other catecholamine hormone and growth hormone and other lipolytic hormone secretion increase, conducive to fat mobilization and decomposition. 4) Strength training can also increase muscle repair and synthesis, the body contains more lean tissue is a high basal metabolic rate, the more energy consumed, the more conducive to increasing fat burning. The benefits of strength training before aerobic exercise: favorable fat mobilization first consume most of the glycogen reserves, making aerobic exercise more efficient accelerate lactate metabolism, glycolysis produces lactic acid accumulation, aerobic exercise will bring lactic acid into aerobic oxidation completely burned, help reduce exercise fatigue, accelerate body recovery, increase the secretion of lipolytic hormone, anaerobic exercise to promote the secretion of lipolytic hormone, improve fat burning rate, is conducive to enhance Metabolic level, promote the body lean tissue increase to enhance metabolism, conducive to energy consumption. 2, each run 20 minutes From the above analysis we have learned that fat as a reserve energy can only be mobilized when glycogen consumption, theoretically about 30 minutes is the time when fat begins to mobilize to participate in providing energy, if only run 10 minutes, 20 minutes, fat just mobilized when you stop running, it will not achieve the purpose of burning fat. This is also often said that less time to run many times than a long time the number of running weight loss effect is good reason. 3, drink while running Commercially available beverages can be roughly divided into three categories (usually a bottle of about 350 ml): 60 kcal, 120 kcal and more than 200 kcal; 60 kcal belongs to low energy, the most common or about 120 kcal; more than 200 kcal is seen in energy drinks such as glucose drinks. And we jogged on the treadmill (speed 8 ~ 9) an hour about 500 kcal of energy consumption, if you drink a bottle of 350 ml of glucose drinks, it is equivalent to about half an hour you are running for nothing! Some people do not drink drinks, but will bring some of their own so-called secret supplements. Such as: chrysanthemum tea, herbal tea, etc., the energy of these herbal herbal tea are not high, but the taste is not good, so they will add honey, although honey is a very good summer health cooling drinks, but add too much, but also have the problem of too much energy supplement. Common sense: Do you need to replenish electrolytes for long-distance running? You may say: Doesn’t long-distance running consume glycogen and electrolytes? Yes, we can only burn fat to lose weight if we consume a considerable amount of glycogen. When the blood sugar concentration drops during exercise, the body will initiate gluconeogenesis by fat and amino acids to maintain the stability of blood sugar concentration. If you feel dizzy and nauseous during exercise and other symptoms of hypoglycemia, it is possible to supplement glucose in small amounts and reduce the intensity of exercise in time. If there is no hypoglycemic reaction, there is basically no need for sugar supplementation. This can make the effect of aerobic exercise more effective. Similarly, a long time aerobic exercise, a lot of sweating, electrolytes will be lost with sweat, mainly sodium ions, followed by potassium ions, but the usual fitness exercise lost is not much, if your diet heavy oil and salt mostly, should not be supplemented with sodium, but rather to reduce the intake of salt. 4, fast running Run fast on the treadmill, sweating profusely, panting. Such a run does not last long, and more importantly, does not consume much fat. The body’s energy system has anaerobic phosphagen and glycolysis, aerobic sugar and fat aerobic oxidation of the two categories. Fast running oxygen supply is insufficient, the body can only carry out anaerobic energy supply, and thus fat is unable to participate in energy supply, so only low-intensity exercise can have aerobic exercise, fat can be mobilized as energy supply and be consumed. Common sense: How to judge aerobic or anaerobic running? When you feel your heart beat faster on the treadmill, you can’t catch your breath, which is the obvious anaerobic condition; when you run, you feel the pace of breathing evenly coordinated, and can also chat with the coach beside you without feeling the pace of breathing chaos, which is the best aerobic long-distance running. 5, jump running, forward leaning running The correct running posture is the condition to get the best running weight loss, but also the premise to prevent injury, if you get injury because of a run, then you are running for nothing. The correct treadmill posture should be: lift the leg stride, the palm of the foot to the ground, the heel touch the ground glide, etc.. Should pay attention to the body to keep upright should not lean forward, and should not run with jumping. Common sense: jump running and forward leaning running Jump running: toes on the ground, when the other foot is lifted, the body’s center of gravity is on the front toes, the patella and patellar ligament is under the most stress, the knee joint is easy to be injured; in addition, the contact surface of the toes is small, easy to cause instability of the body, so that the body swayed from side to side, easy to cause ankle joint inversion or valgus and injury. Forward leaning running: the body’s center of gravity forward, the pressure on the knee joint increases, easy to cause knee injury; the same weight will be added to the palm of the foot, there is no way to achieve the stabilizing effect of the arch, easy to cause ankle instability and injury. 6, the wrong morning run For weight loss, morning running is a good aerobic weight loss exercise. This is due to the fact that after a night of sleep, the glycogen in the body has been consumed a lot, which is conducive to fat mobilization. To avoid the problem of low blood sugar just supplement with a small amount of sugar, such as about 5 grams of sugar water will do. If you plan to run for weight loss in the morning and eat a hearty breakfast or run on an empty stomach as soon as you wake up, you may run for nothing. The most important issue that you should pay attention to is hydration. Due to the 8 hours of sleep, the dehydration of the body is more serious, so you must replenish about 500 ml of water before the morning run to avoid dehydration during exercise. Warm tips: to lose weight for the purpose of running, the time should not be less than 30 minutes, the speed should be slower to maintain even breathing. 30 minutes of slow long run can not only deplete a lot of glycogen in the body, but also to use the body fat. And because of the slow long run is not very strenuous, will not make the body excessive lack of oxygen, so it helps fat consumption, so as to achieve the purpose of weight loss. It should be noted that in the first month of long-distance running, the weight will increase slightly because of the increase in appetite, but in the second month, the weight will drop quickly. If you stop running to lose weight, you should reduce the amount of exercise and exercise time day by day to avoid “rebound obesity”. Running is not only the most incredibly effective way to lose weight, it also has many health benefits. It has been scientifically proven that adding running or jogging to your daily routine has anti-aging benefits and can prevent a great deal of bone or muscle deterioration that occurs with age. Since our bones weaken with age, a sedentary lifestyle may cause them to become brittle, however, running can help keep them strong, even in our older years. MM who want to lose weight with running should also pay attention to the fact that warming up before running, stretching and cushioning after running, running with the right posture, enough time, and running slowly remembering the key points, losing weight is easy.