Energy consumption, loss of energy, speed, diet ... are familiar obstacles that we all face when jogging to lose weight.
The energy consumed during a particular running time for each person is different.
The amount of calories your body uses is determined by the weight and running pace of the trainee.
When you're jogging you should learn about the energy consumed to distribute power and up the scientific menu. If too much energy is consumed, that can lead to stroke. On the contrary, too little energy makes it difficult for you to lose weight while practicing.
In principle, when you try to lose weight, calories need to be lower than the calories you consume, so you need to determine the right amount of calories consumed to calculate the number of calories loaded properly.
Accordingly, if you jog at an average speed of 4 miles per hour (ie 6.5 km / h), the corresponding calorie consumption is as follows: People who weigh 60 kg will consume about 4.7 calories/minute, people 70 kg weight will consume about 5.5 calories/minute, 80 kg heavy people will consume about 6.3 calories/minute, 90 kg heavy people will consume about 7.1 calories/minute. Here are some myths and misconceptions when jogging to lose weight
Accordingly, if you jog at an average speed of 4 miles per hour (ie 6.5 km / h), the corresponding calorie consumption is as follows: People who weigh 60 kg will consume about 4.7 calories/minute, people 70 kg weight will consume about 5.5 calories/minute, 80 kg heavy people will consume about 6.3 calories/minute, 90 kg heavy people will consume about 7.1 calories/minute. Here are some myths and misconceptions when jogging to lose weight
common problems when jogging to lose weight
- Running at the best from the first minute
Running too fast from the beginning will lead to shortness of breath, nausea because the heart and lungs are not strong enough and make the running interrupted.
Jogging increases the heart rate and promotes fat burning, so many people go to great lengths from the first minute to lose weight fast, but in fact, letting the body use fat in exercise heart rate just needs to be in the easy range, so the practitioner doesn't need to try too hard.
At this threshold, trainees can maintain a workout that is consistent with the goal of fat loss, so run for a minimum of 40 minutes for the first week and gradually increase to over 1 to 1.5 hours in the following weeks.
- Run at a steady pace
There are many people who make the error of believing that running fast and steadily will reduce weight fast but in fact quite the contrary.
As the body gets used to the intensity of daily exercise, it becomes a habit and works more efficiently with that intensity, which leads to the body consuming less and less energy, which means gradually the person will burn fewer calories, interrupt the process of weight loss and can not increase endurance.
In order to be able to lose weight effectively, you need to practice with low to high intensity and especially, fast, slow changes in the process of jogging to promote metabolism and fat loss quickly. like creating muscles, increasing endurance for the body.
Ms. Nguyen, trainer at California Fitness and Yoga Center, Brand Ambassador of the Magic Stride Jogging Academy shared that many people hoping to lose weight fast should keep a strict, non-scientific diet. Learning, even fasting could lead to the body not having enough energy for exercise.
In order to lose weight effectively and scientifically, trainees need to cut down on energy intake but with limitations, the body requires enough energy to maintain basic living activities.
In order to be able to lose weight effectively, you need to practice with low to high intensity and especially, fast, slow changes in the process of jogging to promote metabolism and fat loss quickly. like creating muscles, increasing endurance for the body.
- Fasting when running
Ms. Nguyen, trainer at California Fitness and Yoga Center, Brand Ambassador of the Magic Stride Jogging Academy shared that many people hoping to lose weight fast should keep a strict, non-scientific diet. Learning, even fasting could lead to the body not having enough energy for exercise.
In order to lose weight effectively and scientifically, trainees need to cut down on energy intake but with limitations, the body requires enough energy to maintain basic living activities.
The practice of running when you're hungry is going to cause dizziness and exhaustion.
Therefore, you should ensure 1200 calories or more per day for groups of protein, starch, fat, fiber, and vitamin minerals.
However, each body will demand a different calorie intake, to calculate the correct number of calories your body needs, the practitioner can calculate by the BMR (Basal metabolic rate) formula, the most popular calorie calculation formula today.
For men, BMR is calculated using the following formula: [(13,397 x Weight) + (4,799 x Height) - (5,677 x Age years) + 88,362]
For women, BMR is calculated using the following formula: [(9,247 x Weight) + (3,098 x Height) - (4,330 x Age years) + 447,593]
In which, weight in kg, height in cm.
Do not eat a full meal within 2 hours before running because the body needs time to convert that food into energy.
For men, BMR is calculated using the following formula: [(13,397 x Weight) + (4,799 x Height) - (5,677 x Age years) + 88,362]
For women, BMR is calculated using the following formula: [(9,247 x Weight) + (3,098 x Height) - (4,330 x Age years) + 447,593]
In which, weight in kg, height in cm.
- Eat too full when running
Do not eat a full meal within 2 hours before running because the body needs time to convert that food into energy.
Energy for training comes from the food of the previous day, except for sugars, foods that bring instant energy. However, you should only use sugar for workouts over 1 hour 30 minutes. If you are hungry, you should only snack like fruits, chocolate ... to replenish energy
and you should avoid fast food.
Misbehaving techniques will lead to muscle loss due to excessive muscle concentration over a long period of time, bone and joint injuries, and an increased risk of cardiovascular diseases.
- Running the wrong technique
Misbehaving techniques will lead to muscle loss due to excessive muscle concentration over a long period of time, bone and joint injuries, and an increased risk of cardiovascular diseases.
being too tired and avoiding muscle tension. Before entering the workout, the practitioner needs to warm up so that the muscles of the arms and legs relax, avoiding the case of being inserted during running.
When running, it is important to keep the body in equilibrium, head facing forward, must relax the body, and do not squeeze your muscles while running.
Let your heels touch the ground first, then the toes, which will help decrease the pressure on the knee joint. The stride must be short and fast, steadily so that parts of the body do not have any unexpected changes during exercise.
In addition, while running, you also need to pay attention to your hand movements, the arms should be swung steadily according to the running step, elbows must also be set to 90 degrees perpendicular to the best. And slow down before the end of the session, then walk and relax your leg and arm joints.
Sleeping late and not getting enough sleep makes the muscles and physical fitness of the trainee unable to recover in preparation for the next training session, resulting in drowsiness, depression, fatigue, and a significant reduction in exercise performance.
In addition, while running, you also need to pay attention to your hand movements, the arms should be swung steadily according to the running step, elbows must also be set to 90 degrees perpendicular to the best. And slow down before the end of the session, then walk and relax your leg and arm joints.
- Sleepless
Sleeping late and not getting enough sleep makes the muscles and physical fitness of the trainee unable to recover in preparation for the next training session, resulting in drowsiness, depression, fatigue, and a significant reduction in exercise performance.
Therefore, the practitioner needs to sleep at least 7 hours of quality sleep/day to ensure the body works effectively.
in the end, don't focus too much on how much weight you lose because even if you're not getting the numbers you're aiming for, you will be healthier and that's all that matters.
in the end, don't focus too much on how much weight you lose because even if you're not getting the numbers you're aiming for, you will be healthier and that's all that matters.
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