calorie burn is less than you think
At least 80% of runners start running to lose weight, hoping to reshape their bodies through running. But many people are confused: why am I still so fat after running for so long? Can running really help with weight loss?
NO.1 You consume more calories than you think
Many people are under the misconception that because they exercised today and burned calories, they can eat a lot. In fact, this mindset can undo all your hard work. You consume more calories than you think. After a strenuous workout, don't give yourself an excuse to indulge. Scientific research shows that people tend to eat more after exercising..
Consider this: can a 45-minute morning run burn off the calories in a slice of chocolate cake? A 140-pound woman (about 63 kilograms) running continuously for 45 minutes at a pace of 6.25 minutes per kilometer burns an average of 476 calories. However, a slice of chocolate cake sold outside contains about 1200 calories, so eating just half a slice can easily negate your 45 minutes of hard work.
Correct method:
Balance the nutrition of your food, ensure a balanced intake of various elements, and develop a reasonable and feasible diet plan to control your daily calorie intake. A good method is to record the food you eat each day, including calories, and subtract the calories burned through exercise to know your daily net calorie intake.
NO.2 Training leaves you exhausted
Whether it's fitness or running, many people fall into another misconception: training hard will definitely be effective. In fact, this can easily lead to overtraining, causing physical and muscle fatigue. If a workout leaves you completely exhausted and you don't want to move a step after returning home, it can cause harm and be counterproductive.
When the intensity of exercise exceeds the maximum limit that our body can bear, it can easily lead to a weakened immune system, cravings for sugar, insomnia, and other symptoms, making you gain more weight.
Correct method:
Don't blindly follow trends or listen to others! Choose and develop a training plan that truly suits your actual situation, achieving training results while keeping your body from becoming overly fatigued.
NO.3 The calories burned by training are less than you think
This situation is very common on treadmills. When you run continuously for half an hour and see that the treadmill shows 800 calories burned, you might secretly rejoice! In fact, the actual calories burned by your body are not that high.
In public gyms, treadmills do not require you to input your weight, so the calculated calorie amount is a reference value based on the average adult weight of 155 pounds (about 69.75 kilograms).
Additionally, when you think you have reached a high heart rate, it may not actually be the case. Using equipment that involves arm movements, such as steppers and ellipticals, can produce a higher heart rate compared to equipment that only involves leg movements, such as treadmills. However, this phenomenon is not necessarily due to burning more calories.
Research shows that at the same level of calorie burning, using both arms and legs simultaneously can significantly increase heart rate. However, even so, it is possible to have a high heart rate while burning fewer calories.
Correct method:
Including distance in the calculation can yield more accurate values. If you want to burn 300 calories, jogging 4.83 kilometers, walking 6.44 kilometers, or cycling 6 kilometers can all achieve the same effect.
NO.4 Uneven distribution of training weight
All training plans are flexible and not rigid. To achieve weight loss training effects, you need to engage in full-body training. Don't expect a single type of training to meet all your needs.
For example, if you want to train your abs, you might think that just doing planks is enough. However, many people overlook the fact that constantly engaging in specific strength training or cardio exercises means you sacrifice the opportunity to strengthen muscle power and may face the dilemma of stagnant fitness progress.
Correct method:
Plan a weekly schedule, evenly distributing various types of training (cardio, core muscles, strength, flexibility) to keep your body and mind feeling fresh and stimulated. Performing at least 3 strength training sessions and 3-5 cardio sessions per week can yield the best results.
NO.5 Training remains unchanged
Repeating the same training every day can become boring. One day, two days, three days might be fine, but what about a month, two months, or half a year? Continuously adding new elements to your training is essential, and cross-training is the best way to do this, such as cycling, swimming, etc.
When our bodies get used to a certain training movement and the training becomes easier and simpler, it means that the calories burned will naturally be less than when you first started.
Correct method:
Constantly try new exercises and use cross-training, such as cycling, swimming, badminton, etc., to maintain a sense of freshness in your training.
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