"Take your mouth and open your legs", this sentence succinctly points out the essence of weight loss - reducing calorie intake and increasing calories. To lose weight, you need to consume more calories than you consume . "Braining the mouth" means that the diet should be healthy and reasonable, avoid eating foods that have been over-sweetened, and control the total calorie value of the intake. “Opening the legs†refers to the increase in calorie consumption through additional exercise. Many people have already taken action to “make their legs†in order to lose weight. Most people have chosen running a simple and easy way to exercise. Today, let's talk about how to run to achieve better fat reduction.
First, we need to understand the energy supply system of the human body .
Phosphorogen system : consists of ATP and CP. It is characterized by a small total amount, a short duration, and can last for about 6-8 seconds. The output power is fast, no oxygen is required, and no lactic acid is produced. This system plays a decisive role in the short-term racing class or the maximum force class.
Glycolysis system : The process of anaerobic decomposition of glycogen or glucose to produce lactic acid and phosphorylation of ATP through the substrate, called sugar anaerobic glycolysis. Under normal physiological activity, skeletal muscle mainly derives energy from aerobic oxidation, and glycolysis does not make much sense. In high-intensity exercise (such as 400 meters, 800 meters), when the CP is consumed a lot and the aerobic metabolism can not meet the energy needs, the glycolysis will be strengthened. The maximum rate is reached at 30-60 seconds and can last for 2-3 minutes.
Aerobic oxidation system : Under aerobic conditions, the process of completely oxidizing sugar, fat, and protein, called water and carbon dioxide, and releasing a large amount of energy is called aerobic oxidation. It is characterized by energy supply to the body during rest or moderate to low intensity exercise . The products of aerobic oxidation are water and carbon dioxide, which have little effect on the environment of the body, and this process does not produce lactic acid, that is, muscle soreness does not occur. The aerobic oxidation of sugar mainly refers to hepatic glycogen, which can maintain about 1.5-2 hours of high-intensity exercise; the aerobic oxidation of fat has a longer energy supply time and is the main material basis for low- and medium-intensity exercise. Protein participates in energy supply during intense exercise longer than 30 minutes, but does not exceed 18% of total energy consumption.
After understanding the main energy supply system of the human body, the most important thing for people who want to reduce fat is to mobilize as much fat as possible to provide energy for the body movement. The fat stored in fat cells is hydrolyzed by lipase to release fatty acids, and enters the blood circulation to supply the whole body tissues for ingestion and utilization, which is fat mobilization. During exercise, skeletal muscle oxidized fatty acids rely on triglyceride hydrolysis and uptake of plasma free fatty acids (FFA). Therefore, if you want to consume more fat, you should use as much mobilization as possible to use FFA.
Let's discuss how we can use plasma FFA more effectively and increase the proportion of fat supply, so as to achieve better fat loss:
1. Medium to low intensity exercise intensity and relatively long exercise duration
The intensity of exercise is 60-70% of the maximum oxygen uptake level, and the long-term exercise of more than 20-30 minutes, the arterial blood FFA continues to rise slowly, and the proportion of energy absorbed by the muscle cells in the muscle cells increases, such as exercise 40, 90. At 180 and 240 minutes, the percentage of total energy consumption of fatty acids was 37%, 37%, 50%, and 62%, respectively.
Heart rate is one of the indicators that reflect exercise intensity. In simple terms, the higher the heart rate, the greater the exercise intensity.
Simple calculation formula for maximum heart rate: HRmax= 220- age
The heart rate level corresponding to low moderate intensity exercise is: 60%-80% of maximum heart rate.
If the age is 30, the corresponding aerobic heart rate is 114-152 beats / min.
If the heart rate is too low, the best fat loss effect will not be achieved. If it is too high, the anaerobic energy supply will be enhanced, the fatigue will be faster, the exercise will not last for a long time, and lactic acid will accumulate. Conditional runners can use the heart rate belt or heart rate monitor to monitor the exercise heart rate. Runners without corresponding equipment can also use the self-test pulse method to monitor.
It can be seen from the curve above that aerobic metabolism exists from the beginning of the exercise, so it is not that the fat begins to burn only after 30 minutes of exercise. Therefore, people who want to lose fat, regardless of the basic exercise capacity, will have different levels of fat consumption as soon as they start moving .
The above table shows the relationship between plasma FFA concentration and exercise time. It can also be seen from the figure that with the increase of exercise time, plasma FFA concentration gradually increases, and the amount of skeletal muscle uptake and utilization of FFA increases accordingly.
Therefore, if you want to achieve better fat-reducing effect, you should try to extend your exercise time according to your physical condition and strive to achieve more than 20 minutes of exercise.
2, increase endurance training
Endurance training in exercise training has the most obvious effect on human skeletal muscle fatty acid metabolism, because endurance training can increase the energy of skeletal muscle using fatty acid energy supply. Endurance training can increase the output per heart, increase the content of hemoglobin and myoglobin, increase the density of skeletal muscle capillary, and increase the oxygen supply capacity of skeletal muscle. On the other hand, endurance training can make mitochondria in skeletal muscle cells. The increased number and volume increase the enzyme activity in the mitochondria, which increases the ability of skeletal muscle to metabolize oxygen. Both increase the proportion of fatty acid oxidation energy during exercise.
Here are a few training methods for increasing endurance for your reference:
1) LSD training method
LSD, Long Slow Distance, long-distance low-intensity jogging, this method can effectively train the energy supply of fat. For details, please refer to the article "LSD Training Program for Marathon Season".
2) MAF training method
MAF, the maximum aerobic heart rate training method , is a running training method invented by Dr. Philip Maffetone, also known as MAF180 . This method is gentle and adaptable, and it can be easily adapted by professional athletes and amateurs.
MAF180 means to subtract the age from 180, calculate the maximum aerobic heart rate, and then adjust the MAF heart rate interval according to your physical condition.
MAF heart rate upper limit initial value = 180-age , then adjusted according to the following conditions:
a. If there is a serious illness or just recovering (heart disease, high blood pressure, just getting sick or just discharged), the upper limit of heart rate is reduced by 10
b. Beginners who have not exercised before, have intermittent exercise, or have a cold more than twice a year, or have allergies, the upper limit of heart rate is reduced by 5
c. If you exercise at least 4 times a week for more than two years, there is no injury during exercise and there is no such symptoms. Heart rate cap plus 5
MAF lower limit = upper limit minus 10
For example, for a person who is 30 years old and does not exercise normally, the upper limit of MAF = 180-30-5 = 145, and the lower limit of MAF = 145-10 = 135. When performing MAF training, the heart rate can be controlled within the range of 135-145 beats/min by controlling the running speed, and close to 145 beats/min.
The MAF training method is characterized by heart rate and does not emphasize speed . When you start training with MAF180, the speed may be slow, but as the training continues, as the cardio endurance increases, the speed will continue to increase.
3. Do strength training before running
Strength training can promote the secretion of adrenaline and norepinephrine in the body. These two levels of hormones help to accelerate the decomposition of fat.
The energy supply of strength training mainly comes from the anaerobic glycolysis of sugar. The product of this process is lactic acid, and the accumulation of lactic acid causes muscle delayed soreness. If strength training is followed by aerobic exercise, it can promote the decomposition and metabolism of lactic acid.
Strength training can increase muscle mass, increase muscle content, increase basal metabolism, and increase basal metabolic rate can increase energy consumption of basal metabolism. In addition, the same important muscle is much smaller than the fat. After the muscle content increases, the body will be firmer and the body will be thinner.
4, change the evening run for the morning run
After a night's energy consumption, the body's blood sugar level is relatively low in the morning, and running in the morning can make fat become the main energy-supplying substance earlier. However, it should be noted that if the morning run is an empty stomach, avoid hypoglycemia, if there is discomfort, immediately slow down or stop, and replenish energy.
5. Increase the "resistance" during running
You can increase the difficulty and energy consumption of the running by climbing the slope. You can choose the gentle slope on the climbing run. For those who use the treadmill for running, you can increase the gradient of the treadmill while the running speed is constant. In addition to increasing the intensity of the treadmill, a 2-5° slope can also reduce the stress on the tibial plateau, thereby reducing knee joint damage.
6, pull and relax after running
Don't stop exercising immediately after running, you should take a walk and stop completely, let the body have enough time to cool down. After the exercise is stopped, pull and relax in time to avoid fatigue accumulation. In addition, after exercise, you should eat more alkaline foods such as fruits and vegetables to accelerate the recovery of your body fatigue. Only when the body is motivated to recover, can the next exercise be better.
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