Avoid misconceptions! Running for 30 minutes is much worse than this time point in terms of fat burning

I heard that Lao Zhang next door runs for 30 minutes every day without stopping, but after three months, his weight remains unchanged and his knees start to protest. Who doesn't know that running can help lose weight these days? But why do some people run like lightning, while others run like; Work injury ";? The key to the efficiency of fat burning lies in the golden time point that most people overlook.

1. Where does the 30 minute curse come from?

1. The most widely circulated sports rumor

The default 30 minute timing function of sports wristbands has made this number the "number" in the fitness circle; The standard answer;. In fact, the proportion of fat energy supply gradually increases after 20 minutes of exercise, and is forcibly terminated just after entering the state at 30 minutes.

2. The three stages of energy supply in the body

consume glycogen in the first 10 minutes, mix glucose and lipid for 10-20 minutes for energy supply, and reach the peak of lipolytic enzyme activity after 20 minutes. Just like boiling water, 30 minutes is exactly when the water is about to turn on and the heat is turned off.

3. Hidden threshold for exercise intensity

Slow jogging at a pace of less than 6 minutes may consume less calories in 30 minutes than high-intensity interval exercise for 15 minutes. When the heart rate is maintained within the range of 60% -70% of the maximum heart rate, the fat burning efficiency truly takes off.

2. Breakthrough Time's Fat Burning Password

1. Fasting Bonus of Morning Running

After 8 hours of sleep, the body's glycogen reserves bottom out, and exercise can directly call on fat for energy supply. Pay attention to controlling the intensity below moderate to avoid hypoglycemia and dizziness.

2. The God Two Hours After a Meal After the basic digestion of food is completed, blood sugar begins to fall. At this time, exercise can not only avoid accumulating new fat, but also promote the breakdown of existing fat. During this period of exercise, the rate of body fat loss increased by 27%.

3. Metabolic Easter Egg 90 minutes before bedtime

Moderate exercise can increase body temperature and metabolic rate for up to 3 hours after falling asleep, equivalent to continuing to burn calories while lying down. But it is important to avoid intense exercise that can affect sleep quality.

3. The secret to continuous fat burning

1. Variable speed running activates the afterburning effect

adopts a cycle of 1-minute sprint+2-minute jogging, which increases the basal metabolic energy by 9% -15% 24 hours after exercise. It's like installing dual engines on the body, but it still consumes fuel when stopped.

2. Strength+Aerobic combination Fist

First, do 20 minutes of resistance training to deplete glycogen, then perform aerobic exercise, and the fat supply ratio immediately doubles. The combination of squats and jogging has been proven to be a powerful tool for weight loss.

3. Metabolic switch for alternating hot and cold

After exercise, take a 15 second cold shower and then return to room temperature, repeat 3 times. Low temperature stimulation can increase the activity of brown fat by 15 times, which is specifically responsible for burning calories. Don't use the treadmill as a timer anymore, your fat burning efficiency depends on how you play with your biological clock. Try waking up 20 minutes early tomorrow morning to experience the sensation of fat sizzling during an empty stomach morning run. Remember, exercise is not a clock in task, but an art of dialogue with the body.