After the Spring Festival, how to lose weight by running high fat is the key-kd.wuhan.net.cn

After the Spring Festival, how to lose weight by running high fat is how to run a few days after the Spring Festival this year key, you have no fat? After losing weight, do not worry, we should pay attention to methods and strategies! A lot of people will ask Xiao Bian, "I run less than 5 minutes in 20 minutes, sweating profusely, panting, do I consume a lot of fat?"" In fact, this kind of running doesn’t do much to lose weight, and even if you persist for a few weeks, you probably won’t see any effect. Let Xiaobian to tell you how to run high fat? You’re going too fast! First of all, you know, metabolic fat depends on aerobic exercise. Aerobic exercise: when the amount of exercise is not large, such as jogging, dancing and so on, the body’s energy supply mainly comes from the aerobic metabolism of fat. Aerobic metabolism is the main supply of energy, which is what we call aerobic exercise. Anaerobic exercise: when we engage in sports is very severe, or the rapid outbreak, such as weightlifting, sprint, wrestling, this time at the moment the body needs a lot of energy, and under normal circumstances, aerobic metabolism can not meet the needs of the body at this time, so the sugar of anaerobic metabolism, to quickly produce a lot of energy. This state of motion is anaerobic exercise. To reduce fat or jogging! Take 5 kilometers, for example, the best time is 30-40 minutes. Such jogging, in the running laps, also known as easy run (easy running). For runners, jogging speed is 50% – 60% of the full run, heart rate remained at the maximum heart rate of 60% – 80%, feel comfortable, no fatigue, breathing naturally, to smooth talk and talk as appropriate. You don’t last long! At the beginning of the run, it’s not the fat, but the glycogen in the body, and it’s the real fat that goes on until all glycogen is depleted. Don’t think you can walk on a treadmill running long, the consumption may be just you just eat the food. Each person starts depending on the body’s constitution and the amount of food consumed, and the fat starts differently, usually for at least 30-40 minutes. If you’re a beginner, start with jogging, and don’t mind running speed and distance, focus on how long you can run. It may be about 20 minutes at first, and then slowly up to 45 minutes after a period of time, and then 60 minutes of exercise time. You don’t reach your fat loss rate! The calculation formula is: reducing heart rate (220 minus age) multiplied by the 65%~80% for your heart rate at the lowest 130 and the highest 160, try to keep in about half an hour, then according to the maximum heart rate and divided into several motion interval: MHR (50~60%) – a slight fat burning exercise – help warm-up or assist the recovery and improve the The new supersedes the old. MHR (60~70%) low intensity – fat burning exercise – increased fat metabolism, The new supersedes the old… Weight control MHR (70~80%) medium aerobic fat burning exercise)

春节后如何通过跑步减肥 高效减脂是关键 春节后如何跑步   过年这几天,你们有没有胖呀?胖了之后想减肥也千万不要着急,要讲究方法和策略!   很多人会问小编,“我不到20分钟跑完5公里,满头大汗、气喘吁吁,我是不是消耗了很多脂肪?”   事实上这样的跑步对于减肥是没什么效果的,即使你坚持了几个星期,也很可能看不到什么效果。   让小编来告诉你,怎么跑步才能高效减脂?   你速度太快了!   首先你要了解,代谢脂肪还是要依靠有氧运动。   有氧运动:在运动量不大时,比如慢跑、跳舞等情况下,机体能量的供应主要来源于脂肪的有氧代谢。以脂肪的有氧代谢为主要供应能量的运动就是我们说的有氧运动。   无氧运动:当我们从事的运动非常剧烈,或者是急速爆发,例如举重、百米冲刺、摔跤等,此时机体在瞬间需要大量的能量,而在正常情况下,有氧代谢是不能满足身体此时的需求的,于是糖就进行无氧代谢,以迅速产生大量能量。这种状态下的运动就是无氧运动。   想减脂还是慢跑吧!以5公里为例,时间维持在30-40分钟为最佳。这样的慢跑,在跑步圈也称为easy run(轻松跑)。对跑步者来说,慢跑的速度是全力奔跑的50%—60%,心率保持在最高心率的60%——80%,感到轻松舒服,无疲劳感,呼吸自然,以能顺利说话交谈为合适。   你太不持久了!   跑步开始时,消耗的并不是脂肪,而是体内的糖原,只有当所有糖原消耗殆尽,接下去才是真正的燃脂。别以为你在跑步机上走走跑跑就能减脂了,那消耗的可能只是你刚吃下去的食物。每个人根据不同的体质以及食物的摄入量,燃脂开始的时间不同,通常来说至少30-40分钟。   如果你是刚开始跑步的新手,从慢跑开始,不用在意跑步的速度与维持的距离,关注自己能跑多长时间。   最初可能是20分钟左右,通过一段时间的坚持,慢慢就可以提升到45分钟,然后达到60分钟的锻炼时间。   你没有达到减脂心率!   计算减脂心率的公式就:(220减去年龄)乘以65%~80%   适合你的心率在最低130和最高160之间 ,尽量维持在半小时左右   接著根据最大心跳率再划分了几种运动区间:   MHR(50~60%) 轻微-燃脂运动-帮助热身或协助恢复、改善新陈代谢   MHR(60~70%) 低强度-燃脂运动-增加新陈代谢、脂肪代谢。。。体重控制   MHR(70~80%) 中等-有氧 燃脂运动-中强度训练提高有氧能力。。。建议的燃脂运动心率   MHR(80~90%) 大运动量有氧运动-提高乳酸容忍度、增强高速运动持久耐力   MHR(90~100%) 最大心率-提高最大冲剌速度,增强神经肌肉系统。。。运动员或极佳身体状况。   从心率上看,理想的减脂心率是最大心率(220-年龄)的60%~80%,建议在有氧心率下快速地跑40分钟减脂效果最佳,心率超过80%就是无氧运动的心率。   此外,跑步后体内有一种可以抑制食欲的激素肽YY得激素水平会显著升高,这是一种可以抑制食欲的激素,可以控制热量的摄取。除了能减脂,还能锻炼心肺功能,增强体质。(呦哈跑步)相关的主题文章: