Running 5 kilometers for 45 minutes after the age of 40 will help you lose weight faster

Being able to maintain a pace of 5 kilometers per 45 minutes after the age of 40 is commendable in itself. But you may not know that adjusting a few details with the same running duration and distance can double the efficiency of fat burning.

1. Why is running more important after the age of 40?

1. Changes in metabolic rate

The basal metabolic rate decreases by 1% -2% every decade, which means that the body's ability to burn calories naturally weakens after the age of 40. But through scientific running, more muscle groups can be activated to participate in energy supply.

2. Joint protection requirements

The decrease in meniscus water content and thinning of cartilage are natural aging phenomena. The correct running posture and intensity can reduce knee joint pressure and avoid the vicious cycle of "getting hurt the more you run".

3. Fluctuations in hormone levels

Growth hormone secretion significantly decreases after the age of 40, and it is a key messenger for fat breakdown. Intermittent running can stimulate hormone secretion and reactivate the fat burning switch.

2. Three key adjustments to improve fat burning efficiency

1. Change the uniform running mode

Try adding 4-6 segments of 30 second acceleration running within 45 minutes, with a heart rate of 80% of the maximum value. This type of variable speed running allows the body to continuously burn more calories after exercise.

2. Adjust Running Time

Drink a cup of warm water before a morning run to allow the body, which has been burned all night, to directly use fat for energy. Avoid running immediately after meals, as high blood sugar levels can affect fat mobilization.

3. Optimize stride frequency and stride length

Control the stride frequency at 170-180 steps per minute, shortening the stride length can reduce joint impact. Using a metronome app to assist in practice can quickly form muscle memory.

3. Easy to overlook supporting measures

1. Dynamic warm-up before running

Activate hip and leg muscles with high leg lifts, back kicks, and other movements, lasting 5-8 minutes until slightly sweaty. This can increase muscle temperature and allow fat to participate in energy supply earlier.

2. Post run supplementation strategy

Within 30 minutes after the end of the run, consume an appropriate amount of protein, such as egg or whey protein. Leucine in proteins can promote muscle repair and maintain basal metabolic rate.

3. Cross training schedule

Incorporate swimming or cycling twice a week, these low impact exercises can provide rest for tense joints during running while maintaining continuous improvement in cardiovascular function. Persisting in running itself is the courage to fight against age, but smart running is the ultimate weapon against gravity. Starting tomorrow, try incorporating 1-2 of these methods into your daily training, and you will see different changes.