Running and walking exercises accelerate the burning of body fat ~ more effective than simply running or walking!

Studies have found that "run-walk exercise" is more effective than simply running or walking regularly. Doctors point out that there are four key elements to exercise: 1. Increased heart rate, 2. Movement of large muscles, 3. Sufficient time, and 4. Perseverance. Just walking is not enough, at least running is considered exercise.

Dr. Ye Wenling, honorary chairman of the Taiwan Sports Medicine Association and vice president of New Taipei City Tucheng Hospital, pointed out that if you want to be healthy, running alone is not enough, and "running and walking exercise" is the right way. That is to say, "run and stop", and walk when you are tired. It can not only promote metabolism and improve cardiopulmonary function, but also accelerate the burning of body fat and reduce the risk of weight regain.

Run and walk exercise first jog to warm up

Basically, running and walking are simple and easy to learn. You must first warm up with a jog, then do stretching exercises. After exercise, remember to do the stretching exercises again as a "closing exercise" to reduce the risk of exercise soreness. In addition, you must exercise for at least 150 minutes a week. These are the basic requirements.

At the same time, adequate water, calories and nutrition are basic necessities. If you have a heart rate monitor, that would be the best option and would greatly increase your chances of success. But don't wear flip-flops. The basic equipment is to wear shoes with good shock absorption and the right size, comfortable thick socks, loose and non-restrictive clothing, and a hat or sports sunglasses.

Lose weight and burn fat to change the speed of exercise

Dr. Ye Wenling emphasized that running and walking exercises that alternate between "jogging" and "brisk walking" are better and healthier than running alone; especially running and walking exercises break the misconception that the faster you run, the faster you lose weight. In fact, comparing the two, the faster you run, the less fat you burn, and the slower you lose weight.

However, if you use exercises that alternate between jogging and brisk walking and constantly change the exercise speed, you can disrupt the usual rhythm of the brain and muscle tissue and interfere with the motor memory of the body's muscles. This will not only help the muscle and joint reflexes, but will also continue to maintain the "weight loss and fat burning" effect.

Limit your diet to 300 calories after running

As for running and walking exercises, remember not to be on an empty stomach or have a heavy meal within 30 minutes to 1 hour before exercise. You should drink plenty of water before exercise to prevent dehydration, which will help improve athletic performance. At the same time, you should supplement with foods containing B vitamins and antioxidants in moderation, and increase your intake of carbohydrates and protein in moderation to avoid low blood sugar during exercise.

At the same time, if you want to achieve the goal of weight loss, the recommended ratio of protein to carbohydrates after running and walking is about 1:3, and the combined calories should be below 300 calories. For example, a banana has about 120 calories, and a small box of low-fat milk has about 136 calories, a total of 256 calories, which can provide the energy needed after exercise. Persevere and reduce the risk of gaining weight again.

【Tips for running and walking】;

Running and walking are not walking. Exercise must increase your heart rate to be effective. Regardless of whether you are running or walking, the posture is still that of running. That is to say: look forward, back straight, hands raised, feet straight, and full of energy. If you run like a turtle, the effect will be greatly reduced. At the same time, don't forget to do warm-up exercises before and after exercise.