What should you pay attention to when running to lose weight in winter?

　　The most important thing to note when running to lose weight is to scientifically choose the amount of exercise that suits you. everyone exercise The requirements are different and the purposes are different. For example, athletes want to improve their sports performance and win glory for the country; most people want to exercise and strengthen their physique; and many people want to lose weight and keep fit to maintain youthful vitality. The purposes are different, and the methods and methods of exercise are naturally different. From the perspective of national fitness, here we will talk about how athletes who mainly exercise or aim to lose weight or stay fit should choose the amount of running exercise.

　　Sports biochemistry research has found that within the first 5 minutes of running, the heart adjusts to adapt to the body's movement. The heartbeat increases significantly and the heart pumps blood more intensively, but the degree is uneven. This is called the "cardiac adaptation period." After running for 5 minutes, the heart has adapted, has strong heartbeats, pumps blood evenly, and can make corresponding adjustments at any time according to the amount of exercise.

　　Within 20 minutes of running, the main source of exercise energy is glycogen stored in the body, especially muscle glycogen and liver glycogen, because sugar can be decomposed into carbon dioxide and water under aerobic conditions, releasing a large amount of energy. After running for 20 minutes, most of the glycogen is depleted, and the main source of energy changes to body fat. When fat is used, it is first decomposed into glycerol and fatty acids. Glycerol can be directly oxidized to provide energy, while fatty acids are converted into acetyl-CoA, which is then metabolized and part of it is converted into sugar to provide energy. Since fat requires a lot of oxygen to supply energy, when the running intensity reaches the level of hypoxia, it cannot rely on oxidized fat to provide energy.

　　I would like to remind everyone that running for the purpose of physical exercise should not be less than 5 minutes, otherwise it will not help improve cardiopulmonary function. If you run for more than 5 minutes, the longer it lasts, the better your cardiopulmonary function will be. As for the running speed, it is secondary and can be adjusted according to your own physical strength. Running for the purpose of weight loss and fitness should not be less than 20 minutes, and the speed should be slower to maintain even breathing. 20 minutes of slow long-distance running can not only use up a lot of glycogen in the body, but also use body fat. And because slow-speed long-distance running is not very strenuous and will not cause excessive hypoxia in the body, it helps to consume fat and achieve the purpose of weight loss. It should be noted that in the first month of long-distance running, the weight will increase slightly due to increased appetite, but the weight will drop quickly in the second month. If you stop running, you should gradually reduce the amount and time of exercise every day to avoid causing "rebound obesity."