How to run to achieve weight loss

How to run to consume more calories and improve weight loss efficiency?

Nowadays, many people use jogging to lose weight, and jogging has become a popular weight-loss exercise, suitable for almost everyone, but in fact, jogging is also one of the sports with the highest failure of weight loss. If you want to burn more calories, it’s not just about running your legs.

What you should pay attention to when running training

1. Duration of running:

Running is a kind of aerobic exercise. Calories are needed when jogging. The first thing the body consumes is glycogen (carbohydrate is stored in the liver in the form of glycogen) and fat. Glycogen is consumed before it starts to increase fat. Decomposition and consumption, depending on the physique, this time is almost 20 to 30 minutes.

Therefore, as long as you run a long enough distance, you can consume a lot of calories, because regardless of your running speed, every 1 kilometer you run will consume 68 calories (of course, it will be due to weight and the amount of oxygen your body uses. And there is a gap), every kilogram of body weight contains 7000 calories, so if you want to reduce weight by running, you must run more.

According to the American College of Sports Medicine (ACSM), the effective aerobic exercise time is:

(1) 150 to 250 minutes of moderate-intensity aerobic exercise per week can only maintain body weight.

(2) More than 250 minutes of moderate-intensity aerobic exercise per week is helpful for weight loss.

2. Heart rate of running fat burning exercise:

The faster you run (the higher your heart rate), the more calories you burn. Therefore, in order to achieve the effect of weight loss, it is important to see whether the heart rate meets the requirements. According to statistics from sports experts, the average heart rate must reach more than 65% of the maximum heart rate before it can be called effective fat loss. The simple algorithm for the maximum heart rate is 220-age.

For example, if the age is 30 years old, then its maximum heart rate is 220-30=190 beats/minute;
The ideal lower limit of fat burning heart rate is 190×60%=114 beats/minute;
The ideal upper limit of the fat burning heart rate is 190×80%=152 beats per minute.

114 to 152 times is the best fat-burning exercise heart rate for a 30-year-old person running, and the running speed corresponding to this heart rate is the best fat-burning running speed.

▪︎If you want to know your running fat burning exercise heart rate, you can buy a smart watch with a heart rate measurement function.

3. Maximum oxygen uptake for running:

Maximum oxygen uptake is an indicator of human vitality, and the higher the human body’s ability to use oxygen, the better the cardiopulmonary function. If a person runs at 80% VO2 max and consumes 720 calories, compared to 60% VO2 max, their basal metabolism will increase by 15% to 25% within 24 hours.

▪︎Clinical studies have shown that the higher the intensity of running exercise, the stronger this delayed calorie burning effect.

4. Choose the time to run:

Morning running can be said to be one of the best ways to burn fat. People who run in the morning tend to consume more calories than those who run in the afternoon or evening.

Between 6-10 o’clock in the morning, the body’s metabolism is 40% faster than in other periods. The calories of breakfast eaten after running are also more easily consumed and converted, which will not cause deposition, which is more conducive to achieving weight loss.

5. Choose where to run:

Most people may prefer to run on flat ground, rather than running on mountain roads or uphill, but running slope training can burn more calories. When a person is doing slope running training, the body is always upward and forward at the same time, so compared to running on flat ground, slope training must work hard to mobilize and use more muscles.

▪︎Every time the slope rises by 1 degree, the calories burned are 10% higher than running at the same speed on flat ground for the same time, and the effect of burning calories is better.

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