How long does it take to lose weight by running 5 kilometers a day?

　　Many people choose to lose weight by running, but due to limited physical strength, they can only run 5 kilometers. If you run 5 kilometers a day, how long will it take to lose weight?

　　Running is a good aerobic weight-loss exercise. If you want to achieve the effect of losing weight, you need to run at the right pace.

　　Is it better to run at a constant speed or at variable speeds in sections for fat loss?

　　If you are just starting to run, interval running may be more suitable for you.

　　The advantage of segmented interval running is that interspersing jogging with walking, or interspersing jogging with fast running, can increase the training time when we cannot keep running at a constant speed for a long time, and the total training consumption will be greater.

　　If a person can only run a few hundred meters at a constant speed, then by using segmented running and a combination of walking and running, the total distance can be extended to several kilometers without feeling tired easily.

　　Therefore, for novice runners, running in sections can easily burn more calories.

　　The advantage of running at a constant speed is that it can improve running endurance and improve nerve System stability is more suitable for honing running skills. Only through constant speed running training can we run farther and more easily.

　　For running enthusiasts, it is suitable for running at a constant speed and can improve your running skills and level. After all, running further allows you to discover a more exciting running world.

　　Is it true that fat is burned after running for 40 minutes?

　　In fact, this statement is wrong, because even if you jog for one minute, fat will participate in energy supply.

　　From the first minute, you start burning fat. However, as exercise time increases, the proportion of fat function has been increasing. Therefore, it does not take more than 40 minutes to consume fat! The correct statement is: you have been consuming fat.

　　However, at the beginning of exercise, the proportion of glycogen consumption is higher than that of fat. As the exercise time increases, the proportion of fat consumption will increase. Generally speaking, after 40 minutes, the proportion of fat consumption will exceed 50%. This also provides scientific basis for the real fat loss after 40 minutes of aerobic exercise.

　　In fact, glycogen will not really be depleted. When your glycogen stores are depleted and your blood sugar supply is insufficient, your brain will receive danger signals and begin to do everything possible to prevent you from exercising (such as making you dizzy, uncomfortable, heavy, and unable to continue exercising). I believe that many friends who have run the marathon have experienced "hitting the wall", and this is actually the reason. Not only that, but it’s easy to fall into the following misunderstandings when running.

　　Misunderstanding 1: Thinking that as long as you exercise more, you can achieve your weight loss goal

　　Although exercise can consume calories in the human body, the weight loss effect of exercise alone is not obvious. Research shows that even if you play tennis for several hours a day, as long as you drink one or two more cans of sweet drinks or eat a few more Western-style pastries, the hard-earned weight loss results will be in vain. Therefore, in order to achieve lasting weight loss, in addition to exercise, you should also make reasonable adjustments to your diet.

　　Therefore, during the process of weight loss and running, you must appropriately regulate your diet.

　　Myth 2: Exercise on an empty stomach is harmful healthy

　　People are always worried that exercising on an empty stomach will cause hypoglycemic reactions such as dizziness, fatigue, palpitation, etc. due to the large consumption of glycogen stored in the body, which is harmful to health. However, research by Dr. Dupa from the Dallas Bodybuilding Center in the United States believes that moderate exercise, such as walking, dancing, jogging, cycling, etc., 1 to 2 hours before meals (i.e. on an empty stomach) 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), the weight loss effect is better than exercising after meals. In addition, due to the appropriate amount of exercise, less heat energy is consumed, and the energy stored in the body is sufficient, which will not affect health.

　　Therefore, exercising before eating is more conducive to weight loss.

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

　　Although 30 minutes of jogging can achieve aerobic exercise However, the weight loss effect is very little. Practice has proved that only when the exercise lasts for more than about 40 minutes, the fat in the human body can be mobilized to supply 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 no matter the intensity of exercise for less than about 40 minutes, fat consumption is not obvious.

　　Therefore, running for weight loss should be no more than 40 minutes a day, because what is lost in the first 30 minutes is not fat, but what is lost after 30 minutes is fat. It is very important to remember this.

　　Myth No. 4: The greater the intensity of exercise and the more intense the exercise, the better the weight loss effect.

　　Only sustained low-intensity aerobic exercise can consume excess fat. This is because muscles mainly use oxidized fatty acids to obtain energy during low-intensity exercise, so fat is consumed quickly. As exercise intensity increases, the proportion of fat consumption is only 15%. Therefore, easy, gentle, long-term low-intensity exercise or heart rate Long-term exercise maintained at 100~124 times/minute is most beneficial to weight loss.

　　Therefore: It is not that the more intense the exercise, the better the weight loss effect, but the sustained low-intensity aerobic exercise is more conducive to weight loss, and it should be longer than 30 minutes.