Fasting running good or bad

Many people used to run up in the morning workout, or before meals, fasting movement, and some even believe that this is the most effective weight loss, they think: Under normal circumstances 20 minutes before exercise, mainly carbohydrates as energy is consumed, over 20 minutes later, the fat will be utilized as a second energy up. When the morning after waking up, because during sleep as carbohydrates have been consuming a lot of energy, if this exercise, body fat as the first energy can immediately burn up fat burning that can shorten the time before, so you Running the same time lose more fat.

1, A foreign study confirmed that fasting exercise can promote fat consumption

In fact, studies show that foreign countries have a fasting campaign for the promotion of fat consumption is effective, but the mechanism is not the above mentioned time by fat mobilization. ClinicalBispebjergHospital, asics womens running shoesCopenhagen, Denmark, Department of Physiology L. H Enevoldsen’s 2005 study shows that exercise in starvation than postprandial exercise will enhance the movement and lipid metabolism after exercise, the movement of fat tissue decomposition rate, catecholamine concentration increases insulin concentration ratio reduction is a more important determinant. Leuven University, Belgium Wim Derave et al.2007 recruited seven years with metabolic syndrome 45 year old male, respectively, they do not exercise in the morning, fasting and postprandial vigorous exercise vigorous exercise three states glucose and insulin responses were investigation. The results showed that fasting movement state postprandial fat oxidation rate is higher than the state of motion, but the mechanism is unclear. Found in the current literature, did not find a conclusion supported by the result of the low carb fat mobilization shortened.

2, fasting exercise for health hazards

On the other hand, if the carbohydrate reserves are insufficient, the need for energy and proteins involved in oxidative synthesis of glucose. asics gel kinsei 4 running shoes Generally, proteins for energy in motion relatively small proportion, Cathcart study in 1925 showed that the protein can account for the movement of energy consumption 10%. And Chen Jidi, Yang Zeyi. Jiao Ying, etc. 1982 athletes protein metabolism and requirements study found that when the body glycogen depletion, amino acids for energy can rise to 10-15%. Proteins as nutrients, the main body is constitutive ** material basis of tissue cells can promote growth and development, metabolism in the body to form antibodies, enhance immunity, provide energy not its main physiological function.  asics gel noosa tri 7 running shoes Decomposition of proteins involved in energy supply if excessive, will cause serious consequences, causing slow growth, decreased muscle composition, and even affect the immune system. Therefore, in daily life and movement, we should try to avoid protein degradation.

In summary, fasting movement’s role in promoting fat metabolism, but fasting movement may also cause protein degradation, affecting the body’s normal physiological function.

3, the correct way of exercising

1, to avoid completely fasting movement, keeping the body certain carbohydrate levels. If it is to get up early or before meals, may wish to add some sugar water or energy bars, in order to maintain blood glucose levels in sport.

2, the process of movement should always pay attention, if there is the phenomenon of dizziness, hasten to add sugary sports drinks to keep blood sugar stable and athletic ability.

3, if you exercise after eating, asice gel noosa tri 8 runnning shoes you should select at least 2 hours after a meal, such as gastrointestinal digestion of food basically stable, and then start moving.

4, the movement of fat metabolism is affected by many factors, including: fat mobilization, transport of fatty acids in plasma, fatty acids from the blood into the muscle cells of the process, the decomposition rate of intramuscular triglycerides and decomposition, the activation of fatty acids its transport across the mitochondrial membrane process. clearance asics shoes Among them, the fatty acid transport across the mitochondrial membrane carnitine transport system need. If you want to lose weight for the purpose, may wish to add the right amount of L-carnitine before exercise. Recent studies have shown that carnitine supplementation safe, effective, need to be properly combined with exercise can play a role in weight loss better. There are many domestic and international studies have shown that L-carnitine supplement before exercise for weight loss has a positive effect.

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Runners should follow a diet Code

1. Focus on unprocessed foods.

Try to keep your fridge and pantry stocked with foods that make up a nutritious, heart-healthy diet, such as whole grains, fish, lean meats, vegetables and fruits. They’ll provide essential nutrients, help fuel your workouts properly and aid in your post-run recovery. Try to minimize the amount of processed foods you eat.

2. Eat small meals throughout the day.

Throw the notion of three large meals a day out the window — it doesn’t work for runners. You need more calories during the day than sedentary people,  nike free run so it’s better to spread them out with a small meal every three to four hours. You’ll find that eating mini meals will help maintain your energy levels throughout the day and keep you from feeling hungry all the time.

3. Don’t deny yourself the foods you love.

We all know what happens if you don’t give in to your favorite foods: One day you’ll have a monster craving and end up overindulging. It’s better if you allow yourself small portions of the foods you love and not force yourself to eat foods you really don’t like. In the long run, it will save you calories, Nike Free Run Running Shoes because you’ll feel more satisfied and you’ll be less likely to binge and eat mindlessly. Eating in moderation is the key.

4. Mix things up.

Try to not get into the habit of eating the same foods day after day. Pasta often becomes a staple of a runner’s diet, but there are lots of other healthful and interesting carb choices for runners, such as couscous, rice or quinoa. nike free men Different fruits and vegetables supply different nutrients, so it’s important that you eat a variety of fruits and vegetables too.

5. Don’t forget about protein.

Runners focus so much on consuming their carbs that their protein needs sometimes get forgotten. Protein is used for some energy and to repair tissue damaged during training. Protein should make up about 15% of your daily intake. Runners, especially those training for long distances such as marathons, should consume .5 to .75 grams of protein per pound of body weight. Good sources of protein are fish, lean meat, poultry, beans, nuts, whole grains, egg whites, low-fat milk, low-fat cheese and some vegetables.

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Good habits, eternal youth

Regular exercise, 10 years younger. Certain intensity for three hours a week of exercise, beneficial to reduce stress, the body can feel 10 years younger.

Slow heartbeat, long life. Want to stay young, you must have a strong heart, allowing blood to flow slowly and efficiently. The average life expectancy is three billion times a heartbeat, if slow heart rate, then the extended life.

Oral hygiene, the brain more flexible. Dental patients dental health were significantly lower intelligence. The reason is, bleeding gums and other issues will lead to more serious inflammation in the body, causing brain damage. Regular brushing, flossing your teeth, maintain oral health, the brain can be more sensitive.

A glass of wine a day, live to 85. Nike Air Max 95 360 Women Shoe A small amount of alcohol a day can make life expectancy to 85 years increases the chance of 97%.

Train the brain, the young age of 15. Doing “Riddles” and other brain training title, you can let a person 45 years of age receive a 30-year-old man’s brain activity and memory capacity.

Sleep more, face not old. Long-term lack of sleep will accelerate facial aging, because the eye muscles in Rapid Eye Movement sleep, when to get exercise, and lack of sleep, the eye muscles will atrophy, leaving a black eye.

Eat spinach, long muscles. Muscular man, Nike Free Women look younger. Eat spinach can indeed promote protein synthesis, helps muscle growth, but also to prevent osteoporosis.

Adequate sleep, the longest life expectancy. Less than seven hours of sleep per night, 26 per cent increased risk of premature death, but more than eight hours, but also make 24 per cent increased risk of premature death.

Farm work, Lee longevity. Farmers longevity of urban residents is twice as likely. Appropriate gardening, grass, farm work, helps longevity.

Eat less, remember more points. Helps reduce calorie intake point less probability of the occurrence of inflammation, and inflammation can cause people to cognitive decline. Best to daily calorie intake by 30%, such as the original daily intake of 2500 calories, it is best to lose 750 calories.

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Running: as long as three times a week

Running to achieve three indicators

We very young is education, exercise perseverance. So many people think that once you start running, you must adhere to every day. But according to the latest sports science achievements, running does not need to be forced, gradually increase the amount of training on the line. In general, to take the running fitness training in order to achieve a certain effect, required to achieve three basic indicators: more than 20 minutes duration; heart rate 120 beats / min or more (young people); frequency of three times a week or more. In other words, run 3-4 times a week on the line.

Why did not need running every day? Nike lunar hyperdunk If you are running based on fitness for the purpose, it is necessary with the rest, or excessive fatigue, the body but there will be problems.

In general, you can run two days rest day, or to run for three days to take a day off.

Exercise can promote good health is based on the excess recovery of this theory: the amount of exercise more than the normal load of the body can bring more stimulation of the muscles and internal organs, so the body will think it’s part is not enough “power”, will be organized. ” Resources to enhance the level of physical health, exercise capacity would rise. But the movement will also have a physical fatigue, and the need to give the body a certain period of time to complete the excess recovery. nike free running shoes Otherwise, not only affect the normal work and life, can also cause damage.

Determined based on the physical running days

However, if you not up to the standard, but also can not say that there is no effect of exercise. For example, poor physical fitness week only run once, other days choose to walk, walking, can also promote good health. In short, according to their physical strength, nature of work, the degree of fatigue to determine the number of days of running. As for the day or not running, according to the degree of muscle fatigue, wake up in the morning when you feel good or bad, the increase or decrease in body weight, appetite is good or bad decision.

In addition, the process of running, ankle, knee will be under tremendous impact. So, if the movement is more fat, free run 3  you can consider using other forms of aerobic exercise, such as swimming, space walk, bicycles and other alternative running.

Supplemented by other sports

Running mainly to strengthen the heart and lung function and physical endurance, if you want access to comprehensive health, also need to be complemented by other projects. We recommend running 2-3 times a week, 2-3 times a day to participate in other sports.

Female friends can choose to improve the body’s ballet, peace of mind yoga, burn fat Kickboxing; male friends can choose to increase muscle bodybuilding, or increase the sensitivity of the body, enhance the ability of self-defense martial art courses; middle-aged friends you can choose to Tai Chi boxing, tai chi sword, Younger Chinese traditional items. In addition, ball games, swimming, hiking, rock climbing, and many other “tricks” can enrich the training program.

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Marathon running novice misunderstanding

Marathon training has some stress. The following is the first time to run a marathon or half marathon novices training often misunderstanding:

# 1 underestimated the importance of stretching exercises

Many runners after the finish of the novice, to ignore the need to do some stretching exercises, some people do not even take it seriously. Subsequently, they will find their own muscle tension, pain, eventually causing bodily injury. So, do not ignore the importance of stretching exercises! Each step finish within 15 minutes, be sure to do some stretching exercises, slowly, do not worry. When when you increasing difficulty in the training process, each stretching, you must pay more for a few seconds, to ensure that each stretching for 20 seconds or longer. This has the advantage that it can ease your soreness and make your body function more flexible, make sure you take a bigger stride. Nike Air Max 2012 Women Shoe Therefore, must not underestimate the importance of stretching exercises!

 

# 2 lack of support

Few runners with their friends, relatives or colleagues to share their goals, which is why it? For fear they will make you say anything? Or because of fear after you tell them and ultimately failed to achieve its objectives ashamed? So, you’re more should tell them! This will give you extra (required) power. Not the most effective way to realize the power is afraid of something. Then use it! They should support you. You have to do is tell them that you are participating in the full marathon or half loose training.

Having said that, do not force yourself to always tell you the latest developments. Unless they are also one, otherwise they will not understand. Think about constantly in your ear tell you played 18 holes of golf yesterday to a friend or colleague. Do you really want to hear them tell you it? Of course not!  NIKE AIR MAX 2013 Women Shoe However, as soon as possible to tell them that you have determined to finish the course or half marathon, this will be very beneficial to you yo!

 

# 3 Lack of conviction

Under normal circumstances, running novice training feel difficult five miles before the finish. They feel that they simply can not more than five miles, let alone allow them to finish the 13.1 or 26.2 miles. So, they stop not before. I thought, finally, completed the five miles. In fact, they can do it, the reason they do not have clout because of their own heart. Is right now?

 

# 4 lack of motivation

The training process is always a lot of unexpected accidents, so you lose the original power. Because the various situations of life, you very likely there will be a period or longer stroke to run endless. Whether it is bad weather, illness, overtime, by minor injuries or other conditions, never forget your goal to a positive view of all the circumstances. Nike Air Max 95 360 Women Shoe To constantly remind myself: Once you achieve your goals, how much you will have a sense of accomplishment. In short, must not lose momentum!

 

# 5 positioning error

A lot of running for the first time people will take for granted that they should complete the marathon set a completion time. Unfortunately, this is not the case. The first time you run a marathon or half marathon only goal is to finish the trip. If too tight, you are more prone to injury, even the starting line do not see a. For the next marathon or half marathon set a completion time. Although the words may sound strange, but it is a wise choice. In any case, when setting goals, we must keep a clear head!

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Not suitable for children to participate in sports

Many parents think so, children exercise should be as early as possible, so conducive to good health, this is actually a one-sided understanding. Long-term experts concerned with youth issues, Tianjin Academy of Social Sciences researcher Janice said, in a strong period of growth and development of children, the body’s organs, the organization has not yet mature, there are many different anatomical and physiological characteristics and adults, some fitness exercise should not to carry out prematurely.

1,children should not be inverted. Children IOP regulation is more powerful, but often inverted or each time inverted too long will damage your eyes on intraocular pressure regulation.

Not suitable for children under the age of 2,10 playing bumper cars. air max 2013 women running shoes Children’s muscles, ligaments, bone and connective tissue, were not mature, subject to strong vibration is often caused by sprains and bruising.

3, children should not be a tug-of-war. Tug-of-war is a confrontational sport, often expose children to the palmar skin frayed rope, or even pull the two sides is too long, too much force, the strong external force, is apt to cause dislocation or soft tissue injuries, serious also cause deformation, affecting the body health of the child.

4, children should not muscle weight strength training. airmax 95 360 women The children are the first long height, long after the body weight and muscle containing more moisture, protein-containing and inorganic salts little, weak force, easy fatigue.

Not suitable for children under the age of 5,8 scooters. The body of the child is in a critical period of development, scooters for a long time, there will be over-developed leg muscles, affecting the overall development of the body, and even affect the height growth. In addition, playing skateboard car waist, knees, ankles need to strongly support the body, these parts are very vulnerable to injuries.

6, should not be breaking the wrist than the strength of the hand. Children limbs joint joint capsule are more relaxed, less sturdy, nike barefoot women coupled with the bones have not completely ossified, easy limb deformity occurs under the influence of the outside world a variety of adverse factors. Such longer period of time to practice with one arm wrestling, may result in limb development is not balanced on both sides, and even the occurrence of scoliosis of the spine.

Experts point out that physical development for children features, you can let the children jump rope, jump bars, bouncing a ball, playing football, swimming and other sports, these sports not only help to increase the child’s height, it will not harm the body