Why can't running help you lose weight?

Many people complain about why they have been running for so long but don’t see any changes in their body shape. I run so hard every day, but there aren't many significant surprises. Why is this? Can running help you lose weight? Is this true? Today, let us take a look at why running can’t help you lose weight?

Aerobic exercise is one of the best exercises for weight loss, and running is the first choice of aerobic exercise. But in order to achieve the goal of fat loss, have you run in vain today?

However, 99% of people make 6 mistakes when running to lose fat. Don’t let your running be in vain!

1. Run as soon as you get up

Many girls are eager to lose weight, so they run on the treadmill as soon as they go to the gym. In fact, this is not the best way to run for weight loss. The human body's energy reserves include fast energy - glycogen and reserve energy - fat. When you start running, quick energy is mobilized first. Only when the quick energy is almost consumed will the body mobilize reserve energy and mobilize fat. The scientific way to run is to do relevant strength training first to consume most of the glycogen. After all, running for a long time is very boring and tedious.

Tips: Do strength training before aerobic exercise

1) Do strength training first to use up most of your glycogen reserves. When you start aerobic exercise, fat can be mobilized quickly, and your fat burning efficiency increases.

2) Since strength training relies on glycolysis for energy, it produces a lot of lactic acid. The accumulation of lactic acid not only affects athletic ability but also delays the body's recovery after exercise. Aerobic exercise after strength training can bring lactic acid into the tricarboxylic acid cycle through pyruvate for complete oxidation, thus avoiding the accumulation of lactic acid.

3) Strength training can promote the secretion of catecholamine hormones such as adrenal hormone, norepinephrine and lipolytic hormones such as growth hormone in the body, which is beneficial to fat mobilization and decomposition.

4) Strength training can also increase muscle repair and synthesis. The more lean tissue the body contains, the higher the basal metabolic rate will be. The more energy consumed, the more conducive it is to increasing fat burning.

The benefits of strength training before aerobic exercise

It is beneficial to fat mobilization to first consume most of the glycogen reserves, making aerobic exercise more efficient and accelerating lactic acid metabolism. Glycolysis produces lactic acid accumulation. Aerobic exercise brings lactic acid into aerobic oxidation for complete combustion, which is beneficial to reduce sports fatigue, accelerate body recovery, and increase the secretion of lipolytic hormones. Anaerobic exercise promotes the secretion of lipolytic hormones, increases fat burning rate, and is beneficial to improving metabolic levels. It promotes the increase of lean tissue in the body to improve metabolism, which is beneficial to energy consumption.

2. Run for 20 minutes each time

From the above analysis, we have learned that fat, as a reserve energy, can only be mobilized after glycogen is consumed. Theoretically, about 20 minutes is the time when fat begins to mobilize to participate in providing energy. If you only run for 20 minutes and stop running when the fat has just been mobilized, you will not achieve the purpose of burning fat. This is also the reason why people often say that running multiple times in a short period of time is not as effective in losing weight as running for a long time with fewer times.

3. Drinking while running

Commercially available beverages can be roughly divided into three categories (usually a bottle is about 350 ml): 60 kcal, 120 kcal and above 200 kcal; 60 kcal is low energy, and the most common is around 120 kcal; above 200 kcal are more common in energy drinks such as glucose drinks. When we jog on a treadmill (at a speed of 8-9 per hour) for an hour, we consume about 500 kcal of energy. If you drink a 350 ml bottle of glucose drink, it means that you have wasted about half an hour of running!

There are techniques to running, and it is helpful for losing weight and keeping fit, but it is definitely not a panacea. If you want to lose weight in a certain part of your body, then in addition to running, you also need to insist on doing other related auxiliary exercises. Such as aerobics, dumbbells and so on. Running requires persistence. The benefits it provides to the body are cumulative, not something that happens overnight.