Running 5 kilometers a day and controlling it within 25 minutes, why can't I see any change in weight?

For those friends who want to lose weight, most of them will think of sticking to the sport of running, and many people will ask about this experience. The most common reason to keep running every day for two months has not changed in weight?

In addition to this condition, every time I run, I will try my best to control my speed and complete it within 25 minutes. According to this speed, it can be regarded as the jogging intensity of an ordinary person. Why can't I achieve the effect I want? Woolen cloth? I don't know if you have ever had such a problem?

Not paying attention to changes in heart rate

If you don’t know how fast the new team is controlled, we can buy a sports bracelet for testing. You are not too expensive, about one or two hundred, and you don’t need to use it too well. You should know by looking at the speed you match when you run.

Why stay within this heart rate range? At this heart rate, the reaction of aerobic oxidation is the best, that is, the best fat burning intensity. If the heart rate exceeds this intensity, it will be difficult for you to accept the energy supply of substances. If it is lower than this heart rate, you will relax. Well, it doesn't work well.

In addition to running, are you able to achieve a normal diet?

This is a relatively serious and important issue. Many people only know running and exercise, but they do not belong to their own diet at all. What they want to eat is still what they always eat. If there is no regularity at all, they will exercise. The effect is greatly reduced, and it cannot even be reflected at all.

For this type of person, even if you say that there is no physical change after running for two months, even if you run for a year, your body will not change much, and you will even be more obese than before. From this aspect, we should conclude that if we want to change our weight, we should control our mouths, and we should also maintain our body's nutritional intake and changes to reach the human body's hormone levels and normal metabolic levels. It's not that eating less is better, but just the right amount is the best.

May have been in a plateau

In fact, there is a plateau in losing weight. It does not mean that the flesh on your body will fall off when you exercise. We can simply give an example. When your flesh decreases, our skin is usually looser and looks very slack. It's ugly, and it's not practical at all. People who lose weight through exercise will not only make you feel the skin tight, and then look thin, so the plateau is to tighten our skin. During this period, no weight loss effect can be seen, and it is a normal change.

If you want to adjust your body changes, you must increase the exercise intensity of your body. You can change some exercise methods. In addition to running, we can also do some strength training during the plateau period, which can completely make up for muscle loss and Be strong and improve the basal metabolism of our body, so that you can quickly pass the plateau period, and you will see the effect of losing weight.

If you just run, it may be too monotonous to exercise together, and our knees will be relatively injured. Don’t feel that 5 kilometers is not enough, you can go 10 kilometers, 10 kilometers are not enough, and 15 kilometers are not enough. Keep increasing yourself The amount of exercise, no matter how good your physique is, our body joints will have a certain ability to bear.

Here, everyone must understand that 10 kilometers, no more than two 5~8 kilometers of exercise jogging in the last week is already very good, don’t be in a hurry, it should be a combination of aerobic exercise and anaerobic exercise, maybe let You have higher weight loss results.