Case 1: Low-intensity low-intensity or extremely low-intensity running can burn fat, but to achieve better fat-reducing effect, including maintaining a low body fat rate after losing weight successfully, it takes several hours of exercise every day (the amount of running is guaranteed). Under this premise, of course, the more you run, the better the fat burning effect (but there will be a ceiling with fat burning efficiency after 3 hours of exercise). Based on the calculation of 30 days a month, we find that the total number of running days per month under the scheme of "running one day and taking one day off" is 15 days, and under the scheme of "running two days and taking one day off" it is 19 days. The latter wins the accumulated exercise time every month. In theory, "running for two breaks and one rest" can burn more fat.
But in fact, it is almost impossible for anyone to carry out a high-frequency (running one break or two breaks) running plan that takes several hours. Therefore, for long-distance running with low or extremely low exercise intensity, if the exercise duration (related to the amount of running) is not enough, for example, less than 1 hour, whether it is running for one interval or two intervals, the fat-reducing effect will not make any difference. If the duration of each exercise is long enough and there is no practical maneuverability, it doesn't matter which fat-reducing effect is good.
The second case: moderate exercise intensity running to reduce fat Obviously, moderate exercise intensity running with high exercise frequency (including other aerobic exercises) can achieve fat reduction more effectively. Especially if you don't want to give up food, as long as you want to lose weight through more exercise, higher exercise frequency is necessary, usually up to 5 times a week, and the duration of each exercise should not be less than 45 minutes. According to this standard, the exercise frequency of running-one-rest and two-rest schemes meets the requirements. If the duration of each exercise is equal, then running for two breaks is more conducive to reducing fat, because there are four more days of running schedule every month.
It is assumed that the duration of each exercise of the two schemes is the same, but the trainer who adopts "running rest" combined with high-intensity strength training will have a great effect on reducing fat. Especially when the body adapts to the running plan and the effect of reducing fat disappears, combined with strength training, the advantage of reducing fat is more prominent.
The third situation: whether to take diet control The "diet control" mentioned here does not mean not eating, but whether to take a scientific diet to lose weight during running. Studies have proved that the effect of reducing fat with extremely low calorie diet combined with exercise is almost better than other common weight loss methods. During the 90-day trial period, some subjects reduced their fat to 18kg through exercise combined with extremely low-calorie diet. If one runner uses dieting to control his diet and matches the current running plan, while the other runner does not do any diet control. Then, whether they take a break from running or take a break from running twice, runners who go on a diet are more likely to win.
The other two factors that affect the effect of reducing fat are the initial body fat rate. This is especially obvious in the weight loss of beginners with large weight base. The fatter people are at first, the more obvious the effect of reducing fat is. In this case, whether you choose running rest or running rest will not have much influence on the fat-reducing effect.
Whether in the platform period. If both runners enter the platform period, because their bodies have adapted to the current running plan, if they do not change, the body fat rate will not be affected and will always fluctuate in a small range. This is why many people who have been running for many years will find that their weight or body fat is very stable if they don't control their diet and adjust their sports. Even though the body fat rate may be high, some people may suffer from fatty liver.
The body is not a machine. The more you run, the better your fat-reducing effect will be. Therefore, it is the best policy to comprehensively consider the related factors affecting running to lose fat and consider the weekly exercise frequency according to your actual situation. Simply put, running an interval or two intervals has a good effect on weight loss, which is too rough and will make us farther away from the expected weight loss goal!
If you want to lose weight, you must keep running for half an hour to an hour every day, step by step. I lost 35 pounds in five months. This is my personal experience. Persistence is victory!
How often you run depends on how much you run and whether your body recovers.
Whether you run to lose weight, stay healthy or run a marathon,
Can't simply say, is it better to run every other day? It is better to "run two and rest one".
(1) Many scientific experiments show that "running every day" is not as good as "increasing the intensity and running every other day"
(2) The reason lies in the intensity of exercise and the recovery of the body.
(3) Exercise intensity is high, which not only consumes high calories, but also stimulates muscles.
(4) High calorie consumption and high slimming efficiency.
(5) High muscle stimulation. At rest, the muscles grow fast and the metabolic rate is high.
(7) Body tissues will be damaged during exercise and will only be repaired during rest.
The body becomes strong not in exercise, but in rest.
(8) If muscles continue to exercise before they recover, the damage to muscles will only get worse and worse, which will lead to worse health under the effect of exercise.
(9) After training, you can enjoy the benefits of "excessive recovery", your body is getting better and better, and your exercise effect is getting better and better.
(10) The better the athletes' physical fitness, the higher their recovery ability.
(1 1) Even professional athletes who practice 1 day will arrange 1 day's complete rest for adjustment within 1 week.
(12) The interval of training depends on whether the body recovers from the last training!
I have some experience in losing weight. I was the fattest when I graduated from senior three, 160 kg. I am the kind of physique that is easy to get fat, and I will get fat when I eat anything. Because I have a girlfriend, I went crazy in the summer vacation of senior three, and I lost 134 kg at the beginning of my freshman year.
So running is also an essential thing every day.
Let's talk about organized weight loss. At that time, in order to lose weight, Baidu went to the intermittent diet, that is, high-intensity exercise in a short period of time, so I went to the middle speed for half an hour every morning and conducted the intermittent diet (HIIT) at noon. Guide three groups.
Go to work in the afternoon until the early morning (summer job in a western-style fast food restaurant), and then do 50 push-ups and 100 squats after returning home.
This is a general process for me to lose weight. I sometimes change shifts (from night shift to early shift) and play ball.
I summarized that there is an adaptation period for losing weight. There is a funny saying that it will take ten to twenty days to find out that you are losing. At this time, as long as you persist, you will lose weight.
I think it makes sense. Adaptation is a process that a person has to go through no matter what he does.
One more thing, insist that calorie intake must be balanced with output, because your day is not just about losing weight, and you will be listless without calories.
Losing weight lies in continuous exercise for more than half an hour at a time, two or three times a day. Don't eat sweets, and don't eat anything that makes your stomach swell (this is what my mother said, you can't take it back when your stomach swells)
Then, talk about running. Run every day during weight loss, and have some breakfast before going. Extreme sports consume your sugar and make you hungry, so I want to eat.
To lose weight, you must run at a medium speed, keep a constant speed and take a long time. Long-term consumption will kill fat and play a role in losing weight, and it is not easy to get tired.
If you think about running hard every day, many people will not like it. Jogging will reduce this boredom.
Based on this, whether I stop running for one day or two, my suggestion is to stop running for one day. I wonder if my friends at work feel this way? If you keep going to work, you will have the idea of not wanting to go to work if you suddenly take a break. The same is true for running to lose weight. If you run for a long time, you will not only lose weight, but also get better in all aspects of your body.
In addition, PS: stop running for one day and pay attention to diet control that day. After all, rest days do not consume more than sports days.
If you want to lose weight by running without being too tired to affect your work, it is better to take two breaks by running. If you are in good health, it is better to take a three-day break in order to lose weight. The principle to be followed is: arrange running days and running amount step by step according to physical fitness, and restore physical fitness based on rest time. I am 70 years old, and my weight has been basically stable due to long-term morning running. My body mass index is 20.7 in recent two years. Since I recorded running in 20 18 1 month, I usually run every other day, with an average running speed of 13.60 km and an average pace of 5 minutes and 58 seconds. Run faster and run more when the weather is cold, and vice versa.
Hello, first of all, let me introduce myself. I am not a professional bodybuilder, but also a member of the army of running and losing weight. Let me talk about my personal experience. If it's not good, everyone will laugh.
Start running to lose weight in July. At first, I ran two kilometers, then I walked one kilometer, and then I ran five kilometers, and then I came slowly. Later, after getting used to it, I ran five kilometers in one breath. I don't run every day, because I don't think I have enough time to recover from running every day. After all, I have to go to work during the day, so I basically guarantee to run 20 times a month, and the running goal is set at 100 km. It has been more than three months now, and the weight has dropped from 140 kg at the beginning to 130 kg now.
So I personally think that running depends on everyone's physical condition, and the important thing is persistence.
I hope my answer can help you.
If you reduce fat, it is nothing more than increasing revenue and reducing expenditure. Open source is your running, and throttling is to control your diet. The latter is the foundation of the former, and the former can only play a icing on the cake. In addition, it is necessary to pay attention to strength training to reduce fat, otherwise more protein will be lost and muscle strength will decrease.
When you ask about running, briefly talk about aerobic running. Aerobic has many definitions. The recently popular definition of maf 180 is 180- age = upper limit of aerobic respiration. For example, if you are 22 years old, 180-22= 158 and your heart rate is between 148- 158, it is aerobic exercise. Therefore, it is necessary not only to run, but also to pay attention to the heart rate in order to lose weight more scientifically. If you don't have a heart rate meter, you can hum all the time while running, basically aerobic, otherwise you will run too fast.
In addition, glycogen in the human body is consumed within 30 minutes, and then energy is provided by fat and protein, so the running time must exceed 30 minutes. Also pay attention to warm-up, if you don't warm up enough, you will easily get hurt, and your previous efforts will be in vain. Remember, running one day less is better than getting hurt.
Personally, I prefer running every other day, which helps to protect my knees. On the day when you are free, you can consider other sports, such as yoga, and of course you can have a rest.
You can choose to run every other day. In this case, you can run 3-4 times a week, which is the internationally recommended number of healthy runs per week.
If you are a beginner in planning or running, choose to run every other day or take a rest every three days (that is, exercise continuously for two days and take a rest on the third day).
More experienced runners will also keep an active recovery day once a week, stop training once every eight weeks or reduce your training load.
Rest day is an important part of training. Rest time can make your body and brain fully recover and grow. For example, after exercise, there is no good rest, cognitive ability declines, the body begins to enter a catabolic state, stress increases sharply, muscle strength weakens, leading to emotional changes.
When you can't let your body recover from exercise, your body will suffer the same fatigue, which will make your body collapse, make you more prone to severe muscle pain, suppress your immune system, lack sleep, reduce your physical strength and performance, and increase the risk of sports injury.
More importantly, rest days are good for your brain and can help you return to your exercise plan in high spirits.
The rest day is not a bit inactive. You can walk freely, including walking in the park, static and dynamic stretching, taking yoga classes, walking the dog, etc. But don't spend too much exercise and choose a more active rest day.
Moreover, the runner's knee is the most easily worn during running, so the runner's knee needs a short rest.
The best way to prevent knee injury is to take some time off from running and strengthen your knee joint through warm-up exercises and supplementary training.
You can find the answer through your own practice!
If you are a beginner, it is recommended to step by step. Don't be greedy at the beginning, or you won't be able to persist in the future.
Besides running, you should also pay attention to controlling your diet, otherwise you will gain weight instead of losing weight when running!
The great cause of losing weight is not once and for all. Some people are always hovering between thin and fat. For such people, losing weight is always on the road!
I have a successful experience in losing weight and would like to share it with you. Welcome to pay attention and leave a message for discussion!
Running alone has an average effect on losing weight. Unless you do a weight loss package of running+dieting+strength, you can achieve the goal of losing weight.
As far as running is concerned, running 1 is 1, and running 2 is 1. The fundamental calibration factor is how many kilometers you run at a time and how long it takes you to finish. For example, running 10 km takes 40 minutes, 50 minutes or so, 60 minutes, different time limits, different intensities, different energy consumption, once running 10, 15, 20, 25, 30 km, the same energy consumption is different, and the weight loss results are different. The speed and effect of losing weight is the most hard premise. Effective mouth control, mouth control, weight control and proper exercise are the most ideal!