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Data mapEvery time
is running for half an hour more than 50% people running daily fitness running time, for weight loss, run too little to reach the weight loss, run too much, overweight body for knee impact can not be ignored, some people run to lose weight during fertilizer did not decrease knee dead phenomenon is also very common. So, how much fat can you spend half an hour running?
1. Fat contains twice as much heat as sugar, and it's hard to consume
There are three main substances in
human body, which are sugar, fat and protein, respectively. You lose weight, the main thing you want to reduce is fat. In fact, these three substances can release energy, but the heat released by the same weight is different. Oh, look at the following table, that is, the heat released by 1g when it decomposes.
can now understand why fat is so hard to use... Fat is the main form of storage of heat in the body. The things that are hidden are always the best, and the fat contains the highest heat. For example, you consume 300 calories through exercise, if the heat is provided by the sugar, then after the movement of your body will reduce the sugar 73g; but if the heat is provided by fat, then your fat will be correspondingly reduced 32g. It's almost twice as bad as...
two, how much calories are consumed for half an hour of running
let's see how much fat can we use for a half hour running?
The heat that
can run can be determined in three ways: time, speed and weight, the longer the time, the faster the speed, the bigger the weight, the more calories consumed. A person who weighs 60 kilograms runs at 6:00 speed, which consumes 10 calories per kilogram of body weight per hour, so he can run half an hour to consume
of heat.
60 10 0.5=300 big card
What is the concept of
300 calories? Normal people spend about 2000~2800 calories a day, while the average person runs half an hour, which consumes 200~300 of calories. About half of the total energy consumption of a half hour running is about 10% of the total energy consumption.
three, how much of the heat consumed by running for half an hour comes from fat?
if you think that the calories consumed for half an hour from a run are all wrong with fat, it is usually mixed with sugar and fat for exercise. The following table provides the energy supply ratio of different intensity of sugar and fat and the level of actual energy consumption. It can be seen that the speed is slow, the heart rate is low, the fat supply ratio is high, the speed is fast, the heart rate is high, and the fat energy supply ratio is low. Besides the ultimate strength, sugar and fat are almost all mixed energy supply.
the energy supply ratio of sugar and fat
at different intensity of exercise
runs at 6:00 speed, with a heart rate of about 145-163 >
What do the female runners talk about when they run?
today, running has been dubbed as a white-collar "square dance", and many people who like running are more addicted to running. Low cost, free from site constraints, flexible time... Many conveniences have become a growing determinant of the running group. Although the starting point is different, but finally, everyone in the running feel happy, both exercise the body, and happy mood. In this period, the Beijing News reporter selected three female runners to tell them about their running stories.
the same question and answer
1 Why do you like running?
: Super slimming, the most simple, go out to wear the shoes can run, cheap, the most time (to go to the gym and swimming / compared).
Yannika: it started because you wanted to be in shape, and then slowly running into a habit, very addictive.
hee hee: I don't really think I like running from the heart until now. 7 months ago, a college student asked me if I would like to take part in the training of the North horse. At that time he thought he was crazy, but I agreed. Last June, the first run, tired out of breath, 3 kilometers, 5 kilometers, 8 kilometers, I slowly refreshed the record. In September, my first half marathon in Orson park. Before the North horse, because of a lot of business trip, I lack systematic training, finally finished only 35 kilometers. After entering Orson, the ankle was unable to adhere to the pain, and finally went back to the end. But I'm not depressed at all, because I know I'll get my own medal one day. If you have to ask me why I like running, I think it should be running for me to believe that it's not so difficult to surpass myself.
How much does
2 run a week?
super super: about 50 kilometers in summer and about 20 kilometers in winter.
Yannika:25 km.
Xi Xi: under normal circumstances, to ensure Paosan a week to four times, the weekend run a long distance.
Where does
3 like to run?
super: still like to run outdoors, such as parks, sandy beaches and quiet streets at night.
Yannika: the Olympic Forest Park.
: love is the most bustling Olson, want to run 5 kilometers away to run 10 kilometers south park, ran North Park, anyway, ran out and had to run back, especially good.
What music does
4 like to listen to when running?
super: of course, music with a strong sense of rhythm.
Yannika: soothing music or listening to Guo Degang's crosstalk.
Xi Xi: a person can run with a sound. I have a lot of interviews on my cell phone, where I listen to it, not so much attention. I don't like to listen to the song when I run with my friends.
5 do you think running is boring?
>
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