Why do you run for a week, add aerobic and aerobic every day, and don t drop the scale?

First of all, we need to know that it is not necessary to run consistently to be effectiveThis has a lot to do with our physique. If you want to succeed, the most scientific way is to tailor a program for yourself according to our physique, because people's physique is different, and the program suitable for our physique will not be the same, here I want to say that if we don't know how to make a plan, then you can consult the coach of the gym, and exercise under the guidance of professionals will have an effect. In addition, if we want to be fast, we should do the following in our daily life:

1. Don't overeat

In the process of our insistence, don't overeat, because overeating will burden our digestive system and make our digestion and absorption difficult, so that we will have a lot of things left in our body that have not been digested and absorbed, and the accumulation of these things will make us slowly fat, or affect our pace.

2. Get a good night's sleep

In addition to paying attention to diet, we should also maintain a good night's sleep, many people like to stay up late and be greedy, which is a very bad habit, because staying up late and being greedy for darkness will make our body's endocrine disorder and metabolic function worse, so that our body can not normally excrete a lot of garbage, and the accumulation of these garbage will also make us fat.

3. Drink plenty of water

Drinking more water not only has great benefits for our body, but also helps us very much, because when drinking water reaches a certain standard, the body's metabolic function will be accelerated, and after the metabolic function is accelerated, it will also allow our body to quickly eliminate some impurities, which has a very good auxiliary effect on **.

This may not be for you, and if you absorb more than you excrete, you will get fatter and fatter.

Aerobic exercise alone can't be weighed, and you must also develop a good diet pattern, only in this way can you lose weight.

It may be that the diet is not well controlled, exercise and reasonable diet are the key to the best.

The main thing is that the metabolism is not strengthened, then the way of running is not right, so there is no disproportionation.

It may be that the exercise intensity has not reached the level of **, and the exercise intensity can be appropriately strengthened.

This is because the time of exercise is still relatively short, the body has not yet reacted, and the exercise must be insisted on for a long time.

Explain that the method is not right, the person's body will remain unchanged when it reaches a certain weight, although the weight has not changed, but the physical fitness must have changed.

I ran for a long time and my weight didn't change.

Consume more calories than you consume.

If the run is too single, it is better to run intermittently. Generally, an indirect running session should not exceed five minutes or kilometers. Do not allow the body to be in a certain state of aerobic overdraft.

Running speed and results.

Similarly, the faster the hour, the more energy is consumed.

People who run fast at the same time consume more energy. There is not much difference in the speed of running the same distance.

Best fat burning.

The optimal fat-burning heart rate is the heart rate of Zheng Yuan's exercise at low to medium intensity. 60% to 80% 220-Age.

Low heart rate and insufficient exercise intensity. High heart rate, anaerobic exercise zones, too much exercise intensity, easy fatigue.

Aerobic vs anaerobic.

Whether aerobic or anaerobic, as long as the intake is consumed, it can**.

Aerobic: low threshold, easy to be accepted by the public. Long-term aerobic exercise, the body sugar, fat, and protein are broken down to provide energy, and the proportion of fat to energy is high.

Anaerobic: Strength training boosts the body's muscle mass and helps maintain body shape. For each increase in muscle rolling potato meat, an additional 150 thousand are consumed per day. Calories, that is, sitting consumes energy.

It is best to combine aerobic and anaerobic, first anaerobic and then aerobic. Works best.

Treadmill vs night running.

When you're done on the treadmill, don't stop walking on the treadmill for a few minutes to bring your heart rate below 120 beats per minute.

Run in the evening. 1.There was more than an hour and a half left before going to bed.

2.The night run time is controlled to sweat slightly within one hour.

3.Two to three times a week.

4.Don't go to bed right away after a night run, stay hydrated and stretch well.

If you weigh a lot, you are not encouraged to run. So as not to put too much pressure on the knee and ankle joints. You can walk briskly in the morning, it must be the speed at which you feel that if you walk a little faster, you will have to trot up. About half an hour.

Exercise sequence: warm-up (slow walking, stretching, rubbing your hands to warm your waist, knees, ankles), brisk walking (aerobic), relaxation (stretching).

You can also add some strength training to make your weight loss more effective. Strength training (anaerobic) should be done before cardio training. If you have plenty of time in the morning, you can do this.

Of course, if you want to lose weight, you need to eat a reasonable diet. Eat less oily, salty, high-cholesterol, high-calorie things.

If you have enough time, there are many aerobic options to choose from, such as brisk walking, swimming, cycling, and a gym machine called an elliptical machine is also a good choice, which has little damage to the knees. If you don't weigh much, you can choose jogging, hiking, jumping exercises, skipping rope, and so on. It's all possible.

Exercise is not to exercise to the limit, moderate moderation is the best, do not affect the work during the day, and the other half an hour can do light movements.

Sit-ups, doing sit-ups after running a step works well.

In the other half an hour, it is better to do some skipping rope and other more relaxed.

Let's swim. Exercising in the morning doesn't seem to be the best time to do it, it's best in the afternoon. If you don't have time, it's better to stay at night.

The most practical thing is to turn the hula hoop.