Aerobic exercise is one of the best exercises for weight loss, and running is the first choice of aerobic exercise, but in order to achieve the purpose of fat loss, are you running for nothing today? However, 99% of the people in the running fat loss will make 6 mistakes, be sure not to let yourself run for nothing! 1, come up to run A lot of MM weight loss eager, a gym on the treadmill to run. In fact, this is not the best weight loss running method. The body’s energy reserves have a fast energy source – glycogen and reserve energy source – 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 approach to running is to start with relevant strength training and to consume most of the glycogen – after all, running for a long time is very boring and tedious. Common sense: first strength training and then aerobic exercise (1) first strength training, you can consume most of the glycogen reserves, when you start aerobic exercise, the fat can be mobilized very quickly, the efficiency of fat burning increased. (2) strength training due to glycolysis for energy, produce a lot of lactic acid, lactic acid buildup not only affects the ability to exercise but also slow down the recovery of the body after exercise, and strength training and then aerobic exercise can be lactic acid through pyruvate into the tricarboxylic acid cycle to oxidize completely, to avoid the accumulation of lactic acid. (3) Strength training can promote the body’s adrenaline hormone, norepinephrine and other catecholamine hormones and growth hormone and other lipolytic hormone secretion increases, which is conducive to fat mobilization and decomposition. (4) Strength training can also increase muscle repair and synthesis, the body contains more lean tissue is high basal metabolic rate, the more energy consumption, the more conducive to increase fat burning. Benefits of strength training before aerobic exercise Favorable fat mobilization First consume most of the glycogen reserves, making aerobic exercise more efficient to accelerate lactic acid metabolism, glycolysis produces lactic acid accumulation, aerobic exercise will bring lactic acid into the aerobic oxidation and complete combustion, which is conducive to reducing exercise fatigue, accelerating the recovery of the organism and increasing the secretion of lipolytic hormone, anaerobic exercise promotes the secretion of lipolytic hormone to increase the rate of fat combustion, which is conducive to improving the Metabolic level, promote the body to increase lean tissue to enhance metabolism, conducive to energy consumption. 2, each run for 20 minutes From the above analysis we have learned that fat as a reserve energy can only be mobilized when glycogen depletion, the theory is that 20 minutes or so is the beginning of the mobilization of fat to participate in the provision of energy time, if only run for 20 minutes, the fat has just mobilized to stop running, it will not achieve the purpose of burning fat. This is also often said to be less time to run as long as the number of times less running weight loss effect is good reason. 3, running while drinking drinks Commercially available drinks can be roughly divided into three categories (usually a bottle of 350 ml or so): 60 kcal, 120 kcal and more than 200 kcal; 60 kcal belongs to the low-energy, the most common is still about 120 kcal; more than 200 kcal in glucose drinks and other energy drinks are common. And we jog on the treadmill (speed 8 ~ 9) an hour about 500 kcal or so of energy consumption, if you drink a bottle of 350 ml of glucose drinks, it is the same as you have roughly half an hour is running for nothing! Some people don’t drink beverages, but will bring their own so-called secret supplements. Such as: chrysanthemum tea, herbal tea, etc., these herbal herbal tea are not high in energy, but the taste is not good, so they will add honey, although honey is a very good summer health cooling drink, but add too much, but also has the problem of too much energy supplementation. Small knowledge: long-distance running need to supplement electrolytes? You might say: doesn’t long-distance running deplete glycogen and electrolytes? Yes, we can only burn fat to lose weight if we consume a considerable amount of glycogen. When the blood glucose concentration drops during exercise, the body will activate gluconeogenesis carried out by fats and amino acids to maintain the stability of blood glucose concentration. If you feel dizziness, nausea and other symptoms of hypoglycemia during exercise, it is possible to replenish glucose in small quantities and reduce the intensity of exercise in time. If there is no hypoglycemic reaction, there is basically no need to supplement sugar. This will make aerobic exercise more effective. Similarly, a long time of aerobic exercise, a lot of sweating, electrolytes will also be lost with the sweat, mainly sodium ions, followed by potassium ions, but the usual fitness exercise is not lost much, if your diet heavy oil and heavy salt mostly, should not be supplemented with sodium, on the contrary, but to reduce the intake of salt. 4, fast running Run fast on the treadmill, sweating and panting. Such running does not last long and more importantly does not burn much fat. The body’s energy system has two major categories: anaerobic phosphagen and glycolysis, and aerobic oxidation of sugar and fat. Rapid running oxygen supply is insufficient, the body can only anaerobic energy supply, and thus fat is not able to participate in the energy supply, so only low-intensity exercise can be aerobic exercise, fat can be mobilized as an energy supply and be consumed. Common sense: how to judge aerobic or anaerobic running When you feel your heart beating faster on the treadmill, you can’t come up for air, which is an obvious anaerobic condition; when you run, you feel that the pace of breathing is uniform and coordinated, and you can also chat with the coach beside you without feeling that the pace of breathing becomes chaotic, which is the best aerobic long-distance running. 5, jump running, forward leaning running The correct running posture is to get the best running conditions for weight loss, but also the premise of preventing injuries, if you get injured because of a run, then you are running for nothing. The correct treadmill posture should be: lifting the leg stride, foot landing, heel touching the ground glide, etc.. Care should be taken to keep your body upright without leaning forward, and you should not run by jumping. Common sense: jump running and forward leaning running Jump running: toes on the ground, when the other foot lifted, the body’s center of gravity in the front toes, the patella and patellar ligament force is the largest, the knee joint is easy to be injured; in addition, the contact surface of the toes is small, easy to cause the body’s instability, so that the body shakes from side to side, and easy to cause the ankle joint inversion or eversion and injury. Forward leaning running: the body’s center of gravity forward, the pressure on the knee joint increases, easy to cause knee injuries; the same center of gravity will be added to the palms of the feet, there is no way to achieve the stabilizing effect of the foot arch, easy to cause ankle instability and injury. 6, wrong morning run For weight loss, morning run is a good aerobic weight loss exercise. This is due to the fact that after a night’s 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. If you plan to lose weight morning run, and ate a hearty breakfast or woke up on an empty stomach to run may be in vain. Tips: weight loss morning run hydration is the most important morning run the most attention should be paid to the issue of hydration, due to about 8 hours of sleep, the body dehydration is more serious, in the morning before the run must be supplemented with about 500 milliliters of water, to avoid the phenomenon of dehydration in the exercise.