Don't fall into the misunderstanding of running to lose weight. The more you run, the fatter you get.

Running is a weight loss exercise that many people adopt because it can be done as long as there is open space. However, it is not advisable to run blindly to lose weight. If you fall into the misunderstanding of running, you will get fatter and fatter! If you want to lose weight effectively by running, you must avoid misunderstandings. The editor has summarized five major misunderstandings , come and have a look.

Myth 1: You can lose weight by exercising more

Although exercise can consume calories in the human body, the effect of weight loss by exercise alone is not obvious. Studies have shown that even if you play tennis for several hours a day, your hard-earned weight loss results will be wiped out as long as you drink one or two more cans of sweet drinks or eat a few more Western-style cakes. Therefore, in order to achieve lasting weight loss results, in addition to exercise, you should also regulate your diet reasonably.

Myth 2: Exercising on an empty stomach is harmful to your health

People are always worried that exercising on an empty stomach will cause hypoglycemia reactions such as dizziness, fatigue, and palpitations due to the massive consumption of glycogen stored in the body, which is not good for health. However, Dr. Duipa of the Dallas Bodybuilding Center in the United States believes that moderate exercise 1-2 hours before meals (i.e. on an empty stomach), such as walking, dancing, jogging, cycling, etc., can help lose weight. This is because no new fatty acids enter the fat cells in the body at this time, making it easier to consume excess fat (especially postpartum fat), and the weight loss effect is better than exercising after meals. In addition, because the amount of exercise is appropriate, the heat energy consumption is less, and the energy stored in the body is sufficient for use and will not affect health.

Myth 3: You can lose weight by jogging for 30 minutes every day

Although 30 minutes of jogging can achieve the purpose of aerobic exercise, its effect on weight loss is very limited. Practice has shown that only when the exercise lasts more than about 40 minutes can the fat in the human body be mobilized to provide energy together with glycogen. As the exercise time increases, the proportion of fat energy supply can reach 85% of the total consumption. It can be seen that fat consumption is not obvious regardless of the intensity of exercise for less than about 40 minutes.

Myth 4: Exercise for weight loss can be whole body or local

People often hear or see phrases such as "reduce waist", "reduce hips", and "reduce abdomen" in advertisements. So, can local exercise reduce local fat? First, local exercise consumes less total energy, is easy to get tired, and cannot last long. Second, fat energy supply is regulated and controlled by the nervous and endocrine systems, but this regulation is systemic. It does not mean that you can reduce excess fat in a certain part by exercising it, but you can lose weight where the blood supply is good and fat consumption is conducive. For example, after a person exercises for a period of time, their waist circumference does not decrease much, but their cheeks become thinner. This is the reason. If the calories burned through exercise are greater than the calories consumed, it will lead to a reduction in body fat, rather than just reducing fat in one part while leaving other parts unchanged.

Myth 5: The greater the intensity of exercise, the more intense the exercise, the better the weight loss effect

Only long-lasting, low-intensity aerobic exercise can consume excess fat. This is because during low-intensity exercise, muscles mainly use oxidized fatty acids to obtain energy, so fat is consumed quickly. As exercise intensity increases, the proportion of fat consumed is only 15%. Therefore, easy and slow, long-term low-intensity exercise or long-term exercise with a heart rate maintained at 100-124 beats/minute is most conducive to weight loss.