Sports biochemistry study found that: In the first 5 minutes of running, the heart adjusts to adapt to the body's movement, the heart rate significantly increases, the heart pumping blood increases, but the degree is not uniform, known as the "cardiac adaptation period" . After running for 5 minutes, the heart has adapted, the heart beats forcefully, and the blood is pumped evenly. At any time, the adjustment is made according to the amount of exercise.
Precautions when running
1 , the first thing we must pay attention to is the speed, for example, many people run easily interfered with by the outside world, the speed is fluctuating, or can not be stabilized in a correct speed section that can maintain their breathing evenly, will greatly reduce the effect of sports weight loss, Will also dispel their own interest in running weight loss. Of course, this is not the speed at which you can doze off while running.
2 , and the correct stability of the speed of breathing along, must be deep and slow, nose sucking spit.
3 , after the running but also to do 15 minutes of stretching and a variety of lumbar and abdominal exercise, this time doing these exercises, can make the local fat consumption faster, although only theoretically, but as long as you long-term adherence, local obesity Expected to be completely resolved.
Running weight loss principle
Running for weight loss should not be less than 20 minutes and slower to maintain even breathing. The 20-minute slow- and long-distance running not only significantly depletes the body's glycogen but also uses body fat. And because the slow long-distance running is not very severe, it will not make the body over-hypoxia, so it helps the consumption of fat, so as to achieve the purpose of weight loss.
Sports biochemistry study found that: In the first 5 minutes of running, the heart adjusts to adapt to the body's movement, the heart rate significantly increases, the heart pumping blood increases, but the degree is not uniform, known as the "cardiac adaptation period" . After running for 5 minutes, the heart has adapted, the heart beats forcefully, and the blood is pumped evenly. At any time, the adjustment is made according to the amount of exercise.
Within 20 minutes of running, the main source of exercise energy is glycogen stored in the body, particularly muscle glycogen and hepatic glycogen, because sugar can be decomposed into carbon dioxide and water under aerobic conditions, releasing a lot of energy. After 20 minutes of running, most of the glycogen is depleted, and the main source of energy conversion is fat in the body.
When fat is passively used, it is first decomposed into glycerin and fatty acids. Glycerin can be directly oxidized to supply energy, while fatty acids are converted to acetyl-CoA, which is then metabolized and converted into sugar to provide energy. Because fat supplies a large amount of oxygen, it is impossible to provide energy by oxidizing fat when the running intensity reaches an oxygen deficiency level.
It should be noted that during the first month of a long-distance running, weight gain will increase slightly as the appetite increases, but weight will fall rapidly in the second month. If you stop running weight loss exercise, you should reduce the amount of exercise and exercise time on a daily basis so as not to cause "rebound obesity".
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