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Many MMs think that running is the most calorie-consuming exercise. However, some MMs have found that even if they often run, there is no way to talk about weight loss. Why? Today, Xiao Bian will help you to identify the nine major reasons that prevent you from running to lose weight.
Reason 1: What did you eat after running?
Burning a lot of calories can cause hunger, but be careful about it. Choosing junk food to fill the hunger is simply a cart before the horse. It will not be long before you will feel hungry again. The food after running must ensure the nutrition of the food, the heat cannot exceed 150 calories. If you exercise before dinner, you can eat properly after running, so Xiao Bian suggested that if you want to eat, it is best to choose before exercise.
Reason two: Maybe not running enough
If you don’t see the ideal results for long-term running, you can change the running plan. Calories burned for 45 minutes per week and 20 minutes of jogging per week do not reduce weight. To lose at least one pound a week, you must consume at least 500 calories per day through different exercise and diet controls. If running is to reduce weight, at least three to four jogging trips a week should be scheduled, and the remaining time is more effective with other fat burning exercises.
Reason 3: Insufficient calorie consumption
After you run, you feel that you have consumed at least 500 calories, but look at the reference number below. The 68-kilometre girl will consume 495 kcals after 45 minutes of jogging. If you don't run longer or faster than this figure, then The calories you burn each time you run are not up to the mark. The best way is to check your movement status at any time and you can follow the mobile phone APP.
Reason 4: Each running route is the same
If you are accustomed to the same running methods and routes, the body will develop a fixed pattern, which inertia will enter the weight retention period. Mixed running can solve this kind of problem. Adjustments in speed, height, pace, and even changes in the field can all allow the body to continue to strengthen and exercise, speeding up the body's metabolism.
Reason 5: Only care about the figures on the scale
Running is one of the best exercises to shape the lower body, because muscles can be reconstituted while burning fat. Muscle tissue is much tighter than fat tissue. Although you did not lose weight when you weighed, waist circumference, hip circumference, and chest size can be significantly improved, and you can still achieve visual slimming effect.
Reason 6: There is no warm-up before running
Warm-up exercise is a preparatory stage for each body in the body before exercise. It can avoid problems such as muscle strain during exercise. Especially before running, stretching of the legs is particularly important. Only in the preheated and stretched position, the calf can be put into the "big weight fight" in the best condition.
Reason 7: Running Action
Heel landing, which is the most important technique for running weight loss, can avoid the lower leg thicker. Many mm jogging will use the forefoot to fall, it is easy to run up and effortlessly, but it is not suitable for the stout mm. The correct way to avoid thickening the calf is to use the heel to land, then jog with full foot touch.
Reason 8: No stretching exercise after running
Stretching after exercise, which can shape the calf legs, is also an important place. Love lazy mm can completely give up the traditional Alice press, a more convenient way is to stand a wide distance from the wall, and then support the wall to support the body and the wall into a 30-degree angle. Persist for 5 minutes, feel the calf muscles are stretched indefinitely, can be adjusted according to their own body flexibility. The moderate exercise after exercise can sort out the fatigue substances accumulating around the muscles and stimulate the muscles that are not often used.
Reason nine: running too fast
The purpose of running weight loss is to reduce body fat and accelerate fat burning. Fat burning can only be aerobic, so it must be jogging. If it is a rapid and swift run, it will not only fail to burn fat, but will also accelerate the depletion of glycogen in the body, causing you to have symptoms such as exercise hypoglycemia and decreased exercise capacity.
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