Everyone says that running for at least 30 minutes has an effect, and what should I do if I can t st

You can start with 20 minutes at a time and gradually increase to 30-40 minutes as you increase the number of workouts. If the jogging for the purpose of ** can be appropriately extended, but it is not recommended to exercise for more than 1 hour.

Exercise intensity: the exercise intensity can be judged according to the heart rate in the exercise, the heart rate can generally be maintained at 60%-90% of the maximum heart rate during exercise, (the maximum heart rate of adults = 220 - age, middle-aged and elderly people can be reduced to 180 - age), generally 6-10 minutes after the exercise of the heart rate can be restored to close to the resting heart rate, if the heart rate is still not recovered after 10 minutes of exercise stop, indicating that the amount of exercise is too large; When running, you can also judge whether the intensity is appropriate according to your breathing rhythm, such as obviously feeling short of breath during running, and you can't breathe, that is, the intensity is too high, and the best rhythm is to have the energy to smile and greet acquaintances passing by during the running.

It's not okay not to exercise, but you must master the degree, not more or less, and you must not exceed your own capacity. ”

When more and more people regard exercise as their daily habits, we should pay more attention to the red light of our body, and we should know the condition of our body, and annual physical examination is essential. We exercise for health, not to destroy health. Don't exercise blindly.

Only what suits you is the best is really the best.

How long does it take to run per day**? To do these two things, the effect will not be bad.

Run for 30 days! 300 km. Chubby morning jogging actual combat sharing.

Persistence will make an improvement!

Jogging, breathing, exhaling.

No, the effect is not determined by the time of exercise, but by the intensity of the exercise, that is, the speed of running.

At low speeds, the body burns fat; When dismantling at high speed, it burns sugar. Therefore, if you run too fast, your body will only use sugar and will not lose weight; But if it's too slow, although you can continue to burn fat, it's a pity that the speed is limited, and I'm afraid that even if you run for a long time, you won't get obvious results.

In the first 30 minutes of aerobic exercise, the consumption of sugar is greater than that of fat, that is, the proportion of sugar energy supply is greater than that of fat, and after 30 minutes, the proportion of sugar and fat energy supply forms a cross, and then the proportion of fat energy supply increases, and the proportion of sugar energy supply decreases, so it is not that fat is consumed after 30 minutes, but that the efficiency of running to burn fat after 30 minutes tends to be optimal.

1. Running is related to heart rate, running consumes glycogen first, and fat after 40 minutes 2. Other drinks are just carbohydrates.

Specialized, let's not talk about its harm, yogurt can supplement calcium, calcium can help**, can carbonated drinks it?

3.The total calories you eat in a day have to be calculated, not based on whether you are hungry or not, in any case, the calories you eat in a day cannot be lower than your basal metabolism.

4.Anaerobic exercise is muscle gain, and muscle building can increase basal metabolism and thus lose fat, but it is minimal.

I don't know, but I only know the first point, that as long as you run, it's definitely good for the body.

Don't eat too much! Exercise more! There's no need to go on a diet or exercise to the death!

As long as the exercise is not less than 10 minutes, it is effective.

There is no longer a prescribed duration of exercise.

For example, if you feel a little tired after exercising for ten minutes today, add five minutes, rest, exercise for fifteen minutes tomorrow, add five minutes if you feel tired, exercise for twenty minutes the day after tomorrow, feel tired, add five minutes, and when you reach the limit, keep it for half an hour a day. As for the need to be hydrated after exercise, you should not eat or drink half an hour after exercise. Drink.

As long as you control your diet, don't eat high-protein foods, do more exercise, especially morning exercises, and remember, don't use all kinds of **tea, **medicine or anything!! It's not a dream, you can do it, I can do it.

I feel that what is said to be copy40 minutes is nonsense, the first 40 minutes are consuming sugar or something, is it that the sugar is consumed and it is over, and the body does not need any conditions to replenish? Isn't that law of conservation of energy nonsense! Say what to use your brain, don't express your opinions because of any rumors on the Internet, as long as you exercise, it is always useful.

Like you, I started jogging two years ago.

1.It is recommended that you take a Nike+ or Goo Dong workout, the app on your phone, and even the GPS meter runs the time line and calories. This gives you a goal in your run.

2.In terms of mentality, tell yourself first, don't keep thinking about the effect, even if you can't do it, running is also beneficial to yourself.

3.Be sure to buy a good pair of running shoes, the heavier the weight, the better, and the lighter the weight, the better it is. Human beings only have knees that are cushioned, and if you don't have good running shoes, the damage to your knees is huge.

The person who used to play Tang Seng is said to have always worn cloth shoes to run, and now even walking is a problem.

4.When I first started running, I just ran very fast, and the first time I ran I remembered, I ran 6 laps of the playground and couldn't run. 6x400。

5.Later, I learned that I should find a good rhythm slowly, and I should have a constant speed. In fact, the speed at which you don't get tired when you run is enough. Don't sprint or something, there's no point.

6.It's all about how long you stick to it, and it's generally non-stop. I could only run for 20 minutes at first, and in 2 weeks I was able to run 10 laps, 15 laps.

7.Now I'm fat again. The body is really 7 points to eat and 3 points to exercise. But jogging for 10 or 15km is not a problem.

No problem with your legs, just run. There is no use in running and walking for a while, jogging is an aerobic exercise that takes more than 40 minutes, the first 40 minutes consume sugar, and 40 minutes later burn fat. When you go from running to walking faster, you have a decrease in calorie burn, unless you walk longer.

You can start with 20 minutes and gradually increase the duration.

You can walk briskly first, stick to it for a while, and then change to jogging, and the jogging time is also gradual. It's all about perseverance, and I believe you can succeed too.

First of all, look at your physical condition, if you are too obese, you should start from the basics, start with the simplest walk, start walking for a few minutes, and then insist on walking a little more every day, continue to accumulate, and then start running, set a small goal, slowly your own running should have a lot of progress, but also change in your diet, don't eat too much meat, don't drink a lot of high-energy drinks, give it a try!

Running more, doing more things is different, I was the same at the beginning, now there is no five kilometers is not interesting, the definition of running refers to the use of feet by land animals to move. It is defined in movement as a stride in which the feet do not touch the ground at the same time. It can also be an aerobic exercise or an anaerobic exercise.

Introducing March at the Double, running forward in the prescribed posture, running and walking.

Slowly increase the amount of time you run, and don't run a lot at once, to give your body the process of adaptation.

How long does it take to run per day**? To do these two things, the effect will not be bad.

Generally speaking, when the running heart rate reaches the aerobic exercise standard, it lasts for more than 40 minutes to have a better ** effect. Aerobic exercise is defined as a heart rate of 110-140, which means that you don't have to gasp for breath in terms of breathing. The combination of sprint running and jogging for more than ten minutes can also achieve the best effect, the principle is to increase the metabolic rate for a long time after exercise, so as to achieve the best effect.

This is a sustainable basis, the body's metabolism is hierarchical, a period of exercise is not proportional to the food you consume, it is not possible to consume fat, generally more than 30 minutes, to burn fat.

Running on the treadmill is to insist on more than 30 minutes, or it will not have any effect, running is a warm-up exercise, the time is short, it will not burn fat, if you can't persevere, just walk briskly on the treadmill, but don't stop, walk, rest, and run again, so that's it.

That's right! So, jogging is the best way to do it, and the slower the better, because it's slow, and it's going to take a long time, and you have to run slowly, slowly, and then you run for 60 minutes, and you don't burn fat for the first 30 minutes, and you burn fat every minute for the next 30 minutes!!

Effectively, as long as you don't sit down, it's okay to do stretching exercises during your breaks.

It won't be in vain - no matter how long you run, as long as you burn calories, it's good, it can help you lose weight, don't have the idea of running for less than 30 minutes and then give up on yourself.

1.During exercise, there are 3 main energy sources**, ATP (as we all know, energy currency, stored in the body in a small amount), glycogen (stored in the muscles and liver, fast and medium energy efficiency) and fat (can be stored in large amounts in the body, slow energy release and high energy efficiency).

In the process of aerobic exercise, what we call fat consumption is actually the body's large-scale use of fat as the main energy source, eg

60%。Our body will adjust and use all kinds of energy on its own, instead of using glycogen first, as everyone thinks, and the glycogen is used up to break down fat, but the percentage change of energy supply resources, from this point of view, I think it makes sense to lose fat by aerobic exercise for more than 20-30 minutes. In the case of prolonged aerobic exercise, the body's main energy supply** is undoubtedly fat.

But it's a bit important to be clear that even if you're sitting, you'll burn fat, just by a lesser percentage.

2.This leads to the next question, why you lose weight no matter how long you run. For most people, the goal is to lose weight. Weight loss is a very straight

As long as the calorie intake is less than the consumption, you will inevitably lose weight in the long run. So we focus on calorie burn, not what kind of energy reserves I use in which body. In addition, even if you only run for 10 minutes and only consume a large amount of glycogen, the body will still break down fat to make glycogen or absorb sugar (carbohydrates) from food in order to balance glycogen stores.

So, no matter how long you run, as long as you burn calories, it's good, it can help you lose weight, don't have the idea of running for less than 30 minutes and then giving up on yourself.

3.So why are runners, especially long-distance runners, lean? I think everyone understands the main reason, because they run several times as long as ordinary people in a day, and they consume several times more calories than ordinary people!

Another advantage is that the body will switch to fat for primary energy faster than the average person (with a lot of training, it basically has nothing to do with genes). So as we use it for fitness, the main thing is move

your butt, work it.Instead of worrying about whether I ran 31 minutes or 29 minutes today, because your sweat is never in vain.

It depends on the individual's physique, which is generally based on sweating.

If you want to burn fat, it is better to have more than 30 minutes, and it is recommended to spend more than 60 minutes or more each time.

**The main thing is to burn fat, within 30 minutes of the beginning of exercise, the main consumption is glucose in the blood, the second 30 minutes, the consumption of glycogen stored in the liver, 60 minutes after the start of a large amount of fat burning.

Therefore, the effect of exercising for 30 minutes once a day is not as good as 60 minutes at a time every 2 days, and it is not as good as a 90-minute continuous exercise every 3 days.

Of course, if the exercise is more intense, the above time may not take that long, and the strenuous exercise may start to burn fat after 40 minutes, but obviously if the time is too short, the effect is not good.

There are many people who want to swim **, but the effect is not good, because the time they spend in the water is too short each time, they go ashore in less than 1 hour, because they consume a lot of glucose, they produce hunger, and after eating a big meal, they are fatter than not swimming.

The best exercise is the one that is not too vigorous, but can last for a longer period of time at a time, such as swimming, jogging, hiking, and cycling for longer distances, and be sure to ensure that the time lasts until you start burning fat (such as more than 60 minutes), and then extend the time as much as possible, which is the effective fat burning period. Otherwise, the hard work ahead will be in vain.

Applying the above methods, I can now control my weight very well, it is very simple, that is, swimming, more than two hours a day, even if I don't swim and soak in the pool, my body will also consume calories and promote fat breakdown, so that I can lose 1-2 kg in a week, I recommend you try it too.

A toned body comes from consistent exercise, and even 10 minutes a day is better than 100 minutes a day.