Every year, many people choose running as a weapon to lose weight. However, the situation that they can’t cope with the results is everywhere, the effect is not obvious, and then they are discouraged and give up. This failure history is constantly staged.
Andrew Ka Stoll, a running coach in Lake Mamos, California, USA, gave you a new solution. He put forward the exercise plan is:Shorter time, higher intensity, five times a week, each time within 20 minutes.
This program can not only help you lose those excess weights, but also effectively reduce the risk of cholesterol and cardiovascular and cerebrovascular diseases, and help maintain the elasticity of your skin.
Step out of the right running rhythm
Many people misunderstand running and regard it as a pure strength challenge, madly improving speed and running distance, but in fact,Stability and rhythm are the essence of running..
At first, we should give priority to comfort and relaxation, and every step should be strong and stable. Once you are short of breath and your heart beats rapidly, it means that you have crossed your comfort zone.
Although this kind of high-intensity running may consume more calories in a short time, it will have a negative impact on the endurance of the body in the long run, causing you to feel tired and even lose your interest and motivation in running.
The gradual rhythm can paint an ideal running picture, and the wind in your ear and the rhythm of breathing find harmony in this stable rhythm.
Beginners should be patient and not driven by short-term benefits. The correct running rhythm will take you to the other side of health.
Speed and terrain: dual elements of running
Running can’t be static. If you always run at the same speed and terrain, the human body will soon adapt to it, and the weight loss effect will gradually decrease.
Therefore, it is very important to pay attention to the change of speed and terrain to maintain running efficiency.
Through different speed training, it can help the energy in the body run smoothly like a small mountain stream.More conducive to burning fat.
Changing the choice of running terrain, such as changing from flat to climbing, can undoubtedly increase the load on the body and consume more calories.
Changing the speed and terrain can not only challenge yourself and improve running endurance, but more importantly, it can stimulate muscles, accelerate metabolism and improve the long-term weight loss effect of running.
At the same time, such changes can also improve the fun of running, break the routine and make the exercise process no longer dull.
Diet regulation: the other side of losing weight
In the process of losing weight, many people tend to have a misunderstanding, that is, they are full of determination and anxiety to lose weight, but they ignore the adjustment of diet intake.
On the contrary, in fact, scientific diet control is one of the key rules for success in the process of losing weight.
For example, after heavy running training, people often feel extremely hungry.
However, if you choose to eat too much, regardless of controlling your appetite, it is likely that all the calories you run will be replenished in the end, and your efforts to lose weight will become stillborn.
Then, in the process of running to lose weight, how should we scientifically adjust the diet?
The first thing to make sure isOn the premise of ensuring basic nutrition, formulate and adjust the diet structure in a timely manner..
For example, after tired running, our body needs rich nutrition to recover. At this time, we can choose to eat carbohydrates contained in vegetables, fruits and staple foods. These are good at helping to restore physical strength, and at the same time, we will not introduce too many extra calories.
Of course, the change of eating habits does not mean that we should deliberately suppress our appetite. After all, physical and mental pleasure is also an important factor in maintaining exercise motivation.
Secondly, we should learnGrasp the intake time of dietAvoid eating too much before running or eating immediately after running, which is likely to burden the gastrointestinal tract and affect the running effect.
Generally speaking, a good energy supply and recovery can be ensured by eating one to two hours before running, and supplementing enough protein and carbohydrates, as well as proper amount of fat, within the next day.
Therefore, when we run to lose weight, we should not only pay attention to speed and time, but also consider many factors such as terrain and food intake, so as to achieve the ideal weight loss effect.
As long as we carry out this plan persistently, I believe it is only a matter of time before we reach the goal of losing weight.