Seeker
Harbin Institute of Technology Master of Materials Engineering
Long-distance running science author
Is it true that running at night will be thin? How long does it take for
to lose weight? Does the thigh and calf form unsightly muscles?
People who want to run to lose weight always have all kinds of worries. Today we will talk about running at night. Z2z
first concludes:
will lose weight by running at night with diet;
will slim down the skin with firmness and graceful lines, without worrying about the formation of unsightly muscles in the legs.
Tell me about my own situation. I started running in 2017 and has run a total of 4000 km so far. The best time for the whole horse is 3 hours and 50 minutes, and the best time for the half marathon is 1 hour and 43 minutes. Now I run 3 to 4 times a week, starting at 10 km each time. Because I get up early for work, I usually run at night. The content of
is relatively long, but after reading it, I believe you will definitely gain a lot.
Running at night is the best choice for comprehensive considerations
Regarding the question of running at night or in the morning, I also had this question at the beginning. I used to try morning running for a month, and finally came to the conclusion:
getting up early and running too affects the state of work. I changed to running at night completely.
Running at night on weekdays, weekends and holidays at will. If there are activities during the day on weekends, change to running in the morning.
When I got up early for a run, I was really sleepy when I went to work in the morning. I fell asleep directly during the meeting, which affected my work status too much. I also needed to go to bed before 22:30 the night before, otherwise I would be sleepy the next day.
Running on weekends and holidays is more casual. I always want to go out on weekends after working for five days. At this time, in order not to affect my going out, I can choose to get up early and go for a run in the morning. I don’t have to go to work during the day and I don’t have to worry about meeting and sleeping.
I usually get up early for a run if I have arrangements. After running, I will bring breakfast to my sleeping lover. I will go out together after taking a shower and eating. This way I can spend time with my family without causing family conflicts.
If there is no arrangement on weekends, you can sleep longer in the morning or go for a run at night.
You should also pay attention to speed and time when running at night to lose weight.
Do you want to eat before running, what speed should you run, and how long? Many people also have questions. Let's expand.
Don’t eat too much before running.
When you come back from get off work at night, you will usually be very hungry. At this time, you can eat a snack to cushion your belly. Don’t eat too much or drink too much water. If you eat too much, run At that time, the stomach may turn over the river and keep wanting to vomit, or the stomach pains can only stop. So pay attention to
, and focus on it:
is too hungry to eat a little bit before running, but if you are full, you must not go for running at least 2 hours after a meal.
runs for more than 30 minutes to lose weight better.
runs for weight loss. It is necessary to understand how long and at what speed to run to achieve the best weight loss effect.
When running, the order in which the three substances that give you energy are called by the body is: glycogen, fat, and protein. There is a saying on
that the weight loss effect can only be achieved by running for more than 30 minutes. At first glance, it is consistent with the energy supply sequence, but this sequence does not mean that only glycogen is used for energy at the beginning, and fat and protein are not involved. What is the main energy supply method for different stages:
Image source: The author provided that the first 20-30 minutes of
running, the main consumption is glycogen, at this time fat and protein will also participate in a small amount of energy supply;
After 30 minutes, glycogen is exhausted. At this time, fat decomposition speeds up and becomes the main energy supply material. At the same time, protein also participates in the decomposition to speed up energy supply;
I need to refute the rumors here. More than 30 minutes just means that weight loss will be better. , It’s not that less than 30 minutes has no effect, as long as it runs, it has an effect. It’s just a matter of efficiency. The speed of
is suitable for running while talking on the phone.
The best running speed, please see a picture below.
Image source: The author provided
. This picture expresses the relationship between fat burning and heart rate when running. It can be seen that the burning amount of fat is relatively low when the heart rate is too high, and only in the middle. The heart rate zone, which is the E heart rate zone commonly used in running, can achieve the best efficiency value for fat burning.
What is E heart rate? How can I know if I use E heart rate to run? The simple way is:
When you are running, you can run as fast as you can call and talk. This is E Heart rate is also the safest heart rate for first runners to avoid injury.
The running frequency starts twice a week.
If everything is fast, you will not reach it. Do not set yourself a goal that is difficult to achieve at the beginning. If you do not complete it, it will cause a strong sense of frustration. It will be difficult to stick to it later. Your willpower is limited, don't consume it lightly.
might as well set yourself a goal that is relatively easy to achieve at the beginning, such as running twice a week, 40 minutes each time, after a month, it will feel easier to complete. This will give yourself a very strong confidence, then increase the frequency and change Three times a week, 50 minutes each time. If you keep going like this a little bit, make a little progress every day, and increase your confidence little by little, your probability of reaching your goal will always show a steady upward trend.
To lose weight, exercise must be combined with diet
Someone asked: Why do I lose 0.1 kg after running every day for a month? Is it because running does not lose weight?
always see such a question, a little helpless. Eat less and move more. Sometimes many people only see the last two of these four words.
Because I want to run a marathon, my weight is a factor that affects my performance. I used to think that I run so much that I can eat whatever I want. The amount of running for more than 100 kilometers per month is still maintained at a weight of about 150 kg (180 cm height). After
realized this problem later, he started to control his own diet. In fact, it is very simple. At noon in the morning, the diet is the same as before, except that the calorie intake is reduced at night. The current effect is very good:
is less than a month old. I lost 10 kilograms in time, from 150 kilograms to 140 kilograms.
The evening meal when I first started to lose weight:
corn on the cob + purple sweet potato + egg white. Basically, the daily intake does not exceed this amount.
If you want to lose weight, remember to combine exercise with diet for better results.
running will not run into big thick legs
A popular saying on the Internet: girls running will become big thick legs. Don't worry, the next step is to explain from the perspective of the runner's muscle fibers, why the legs are not only not thick, but also more slender and slender.
Human muscle fibers are divided into two categories: red muscle fibers and white muscle fibers.
Red muscle fiber is also called slow muscle fiber. It mainly focuses on endurance. Generally, joggers engaged in aerobic exercise will develop red muscle fiber. Its appearance is thin and long. So if you pay attention to it, you will find that the legs of long-distance runners are very slender. .
White muscle fiber is also called fast-twitch fiber. It is mainly explosive. Generally, sprinters who engage in anaerobic exercise will develop white muscle fibers. It has a thick appearance, so you will find that the legs of sprinters are generally very strong. We see Like football players who need a kick, their calves will be unusually thick, as do weightlifters. Image source of
: The author provided
jogging people have developed red muscle fibers, so the legs will be very slender.
But it should be noted that the calf muscles are composed of gastrocnemius, soleus and tendons. If you do not stretch after running, although the fat in the legs is consumed, the muscle fibers will accumulate if they are not stretched effectively, resulting in a strong calf. Image source of
: The author provided
so for your beautiful legs, the important thing is said three times:
must be stretched!
must stretch!
must stretch!
is finally given to those who love running: running will definitelyBe thin, become slender and beautiful legs, walk out of the house, take a brave step, all greatness stems from a brave start! The author of
knows ID: Seeker
marathon enthusiasts, grounded running knowledge
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