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Running is a full-body aerobic exercise that burns fat.Due to its convenience and effectiveness, it has become the first choice for many people looking to lose weight.However, many people have certain misconceptions about running for weight loss.Either the running speed is not enough or the running time is insufficient. Various factors lead many people to make futile efforts, having no effect on weight loss at all.
A running weight loss plan is a method every girl has tried on the road to losing weight, but either they can't stick to it, or after several months of persistence, they find they haven't lost much weight. What is the reason for this discrepancy between ideal and reality?Is it because the running method is incorrect? Or are there other reasons hindering the weight loss progress?
In fact, this situation is definitely related to your own running habits. If you don't pay attention to the following issues during daily training, it is inevitable that running for weight loss will not be successful.
After you finish running, a large amount of calories in your body has basically been burned, which will make you feel hungry. However, it is worth noting that you should be cautious about this feeling. If you choose junk food to fill the hunger, it is completely counterproductive, and you will soon feel hungry again.
The post-run meal should ensure nutritional value, and the calories should not exceed 150. If you exercise before a main meal, you can eat a little after running. Therefore, it is recommended to eat before exercising if you need to eat.
With adequate warm-up, slow jogging for 20 minutes is when quick energy is almost exhausted, and stored fat starts to be mobilized for burning. If you stop exercising at this point, you won't achieve the goal of fully burning fat for slimming. Therefore, to lose weight through running, you need to run for at least 20 minutes. Experts recommend a running duration of 40 minutes.
If you persist in running for a long time but still don't see the desired results, you can appropriately change your running plan. Either extend the running time or increase the running intensity.
To lose at least one pound a week, you must consume at least 500 calories daily through various exercises and dietary control. Additionally, you should schedule three to four slow jogging sessions per week, with other fat-burning exercises on the remaining days for better effectiveness.
After running, you might think you've burned at least 500 calories, but consider the following reference: a 68-kilogram woman burns a total of 495 calories after 45 minutes of slow jogging. If you haven't run longer or faster than this, the calories burned during each run are not up to standard. The best way is to monitor your exercise status at all times, using a mobile app for tracking.
If you are used to the same running method and route, your body will develop a fixed pattern, causing you to enter a weight loss plateau. Mixed running exercises can solve this problem. You can adjust the speed, height, and pace, or even change the venue to keep your body continuously strengthened and in motion, accelerating metabolism.
Running is one of the best exercises for shaping the lower body because it can reorganize muscles while burning fat. Muscle tissue is denser than fat tissue, so even if you don't see much weight loss on the scale, your waist, hips, and chest size will show significant improvement, achieving a visually slimming effect.
Many running novices start with the mindset that running will definitely make them slim, so they focus solely on running without doing any warm-up exercises.Warm-up exercises are a preparatory stage for various body systems before exercise, preventing muscle strains and other issues during the workout.
Moreover, fat is not burned right from the start; glycogen in the body is consumed first. Only when this quick energy is almost exhausted is fat mobilized. Therefore, leg stretching is particularly important. Only with adequate warm-up and proper stretching can your calves be in the best state for the 'weight loss battle.'
Like warming up before running, stretching after running allows the body to cool down gradually, providing a buffer recovery process. Additionally, post-exercise stretching is crucial for calf shaping.
You can abandon traditional leg-pressing methods. A more convenient way is to stand an arm's width away from the wall, then support yourself with your hands against the wall, forming a 30-degree angle with the wall. Hold for 5 minutes, feeling the calf muscles being infinitely stretched. You can adjust according to your body's flexibility. Cooling down exercises after running can help clear fatigue substances accumulated around the muscles and stimulate rarely used muscles.
Landing on your heels is the main technique for running to lose weight, as it can prevent calves from becoming thicker.Many people land on their forefoot when running, which feels easy and effortless, but this is not suitable for runners with thick calves.The correct way to prevent calves from becoming thicker is to land on your heels, then transition to the whole foot for jogging.
Many people think that after running for 20 or 30 minutes, the body starts to burn fat to produce energy. However, the choice of fuel the body burns is not determined by exercise time but by exercise intensity, which is the running speed.
At low speeds, the body burns fat; at high speeds, the body burns sugar. Therefore, running too fast will only burn sugar, not fat. But if you run too slowly, although you can continuously burn fat, the speed is limited, and you may not see significant weight loss even after running for a long time. So, runners need to master their running speed.
If you can promptly identify mistakes in your daily training during the weight loss process, you need to correct them in time. You should formulate a weight loss plan that suits you based on your own situation, rather than completely copying others' weight loss experiences.
In a weight loss plan, you need detailed arrangements and plans for what to train, how to train, and how long to train. Only by avoiding common weight loss misconceptions and adopting the correct training methods can you achieve your desired weight loss results.
Have you ever had a weight loss experience? How many pounds did you lose at most?
Come to the comment section and write down your answer~