How to achieve the best weight loss effect through running? Remember 4 principles to double your fat burning efficiency

Can I lose weight just by changing into running shoes? You may have taken a false step! Those friends who persist in running every day without losing their balance are likely to have fallen into the trap of 'ineffective running'. In fact, running for fat burning requires a lot of knowledge. Mastering these golden rules can directly boost your fat burning efficiency.

1. The duration of running determines the fat burning effect

1. 30 minutes is the watershed

The first 20 minutes mainly consume glycogen, and after 30 minutes, the proportion of fat energy supply increases to over 50%. It is recommended to maintain moderate intensity running for 40-60 minutes each time.

2. Intermittent running is more efficient.

adopts an alternating mode of fast running for 1 minute and slow running for 2 minutes. This variable-speed running can continuously burn calories after exercise, and the EPOC effect (excessive oxygen consumption after exercise) is increased by 37%. 3. The advantage of morning running is obvious. After a night of glycogen depletion, running on an empty stomach in the morning can quickly enter the fat supply mode. People with low blood sugar should supplement easily digestible foods such as bananas appropriately.

2. Heart rate range is the key password

1. Find the optimal fat burning heart rate

Calculation formula: (220 age) × 60%~70%. The ideal fat burning heart rate for the 25-year-old population is in the range of 117-136 beats per minute.

2. Learn the "Speaking Test"

The intensity of being able to speak short sentences completely but unable to sing while running is the most suitable state for burning fat. Exhausted breathing indicates excessive intensity.

3. Clever use of slope adjustment

Setting a 3-5 degree slope on the treadmill can accelerate heart rate into the optimal range and reduce knee joint pressure.

3. The golden 30 minutes of running before and after

1. Dynamic warm-up is essential

Do high leg lifts, opening and closing jumps, and other movements for 5-10 minutes to raise the core temperature by 1-2 ℃, and the lipase activity will be significantly enhanced.

2. Protein supplementation

Consuming about 20 grams of protein, such as egg or whey protein, within 30 minutes after exercise can promote muscle repair and basal metabolism improvement.

3. Cold body is equally important

Sudden cessation can cause blood stasis, and should be transitioned with brisk walking for 5 minutes, combined with stretching to prevent muscle clumping.

4. Avoid these "invisible killers"

1. Excessive pursuit of pace

Slow jogging at 6-8 kilometers per hour actually has higher fat burning efficiency than sprinting, and maintaining a slightly sweaty state is the most ideal.

2. Ignore running posture details

Lean forward 5-10 degrees and keep your stride within height x 0.45, which is the most energy-efficient running posture.

3. Incorrect hydration method

Add 100-150ml of warm water every 20 minutes and drink slowly in small sips. Drinking too much at once can increase the burden on the heart.

4. Stick to the same route

Regularly changing running scenes can mobilize more muscle groups, and alternating between playgrounds, park trails, and beaches has a better effect. Remember, the best running plan is the one you can stick to. A 90 kilogram office worker, using a combination of "weekend long run+weekday short run" and heart rate monitoring, lost 12 kilograms in just three months. Start adjusting your running routine now, so that every step follows the rhythm of burning fat!