At least 99% of the runners in the world are working in vain.

Aerobic exercise is one of the best exercises for weight loss, and running is the first choice for aerobic exercise. But in order to achieve the goal of losing fat, have you run in vain today? Japanese Window summarizes the 6 mistakes that 99% of people make when running to lose fat. Don't let your run be in vain!

1. Run

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.

【Common knowledge】

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, increasing your efficiency in burning fat.

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.

Benefits of doing strength training before aerobic exercise:

It is beneficial to fat mobilization, consumes most of the glycogen reserves first, makes aerobic exercise more efficient and accelerates 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. Drink 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!

Some people don't drink beverages, but bring their own so-called secret supplements. For example: chrysanthemum tea, herbal tea, etc. These herbal teas have low energy, but the taste is not good, so honey is added. Although honey is a very good summer health drink, adding too much will also cause the problem of excessive energy supplementation.

【Common knowledge】

Do I need to replenish electrolytes for long-distance running?

You may say: Doesn’t long-distance running consume glycogen and electrolytes? Yes, we can only burn fat to lose weight if we consume a considerable amount of glycogen. When blood sugar concentration drops during exercise, the body will initiate gluconeogenesis from fat and amino acids to maintain the stability of blood sugar concentration.

If you feel symptoms of hypoglycemia such as dizziness and nausea during exercise, you can replenish a small amount of glucose and reduce the intensity of exercise in time. If there is no hypoglycemia reaction, there is basically no need to supplement sugar. This can make the effects of aerobic exercise more effective.

Similarly, with prolonged aerobic exercise and heavy sweating, electrolytes will also be lost with sweat, mainly sodium ions, followed by potassium ions. However, not much is lost through normal fitness exercises. If your diet is high in oil and salt, you should not supplement sodium, but instead reduce salt intake.

4. Fast Run

Running fast on the treadmill, sweating profusely and panting. This kind of running does not last long, and more importantly, it does not burn any fat. The human body's energy system consists of two major categories: anaerobic phosphatase and glycolysis, and aerobic oxidation of sugar and fat. When running fast, the oxygen supply is insufficient and the body can only carry out anaerobically supplying energy, so fat cannot participate in energy supply. Therefore, only low-intensity exercise can be aerobic exercise, and fat can be mobilized and consumed as an energy supply.

【Common knowledge】

How to determine whether it is aerobic or anaerobic running?

When you feel your heartbeat quickening and you are out of breath on the treadmill, it means you have entered an anaerobic state; when you feel your pace and breathing are even and coordinated while running, and you can chat with the coach beside you without feeling your pace and breathing become disordered, this is the best aerobic long-distance running.

5. Jumping and forward running

The correct running posture is the prerequisite for achieving the best running weight loss and is also the premise for preventing injuries. If you get injured after running once, then you have run in vain. The correct treadmill posture should be: lift your legs and step forward, land on the soles of your feet, and glide on your heels. You should be careful to keep your body upright and not lean forward, and you should not run in a jumping manner.

【Common knowledge】

Jumping and forward running:

Jumping running: When the toes touch the ground and the other foot is lifted, the body's center of gravity is on the front toes, the patella and patellar ligament are under the greatest force, and the knee joint is easily injured. In addition, the contact area of ​​the toes is small, which can easily cause body instability and make the body sway from side to side, which can easily cause inversion or eversion of the ankle joint and cause injury.

Running forward: The body's center of gravity moves forward, which increases the pressure on the knee joints and can easily cause knee injuries. Similarly, the center of gravity will be placed on the soles of the feet, and there is no way to achieve the stabilizing effect of the arch of the foot, which can easily cause ankle instability and injury.

6. Wrong Morning Run

For weight loss, morning jogging is a good aerobic exercise. This is because after a night's sleep, a lot of glycogen in the body has been consumed, which is conducive to fat mobilization. To avoid the problem of hypoglycemia, just supplement with a small amount of sugar, such as about 5 grams of sugar water. If you plan to do a morning run to lose weight, but you eat a big breakfast or run on an empty stomach as soon as you wake up, your run may be in vain.

【Common knowledge】

The most important thing for losing weight and running in the morning is to replenish water:

The most important thing to pay attention to when running in the morning is to replenish water. Due to about 8 hours of sleep, the body is seriously dehydrated. Before running in the morning, you must replenish about 500 ml of water to avoid dehydration during exercise.