CCTV once reported that a young man was running at home to lose weight. What was the report? Please elaborate! I need it urgently.

Let me talk about the essentials of my in-situ combination running to lose weight.

As the name implies, the most basic action of my in-situ combination running weight loss method is running in situ. The biggest difference between my diet and running on a treadmill is that my in-situ combination running diet doesn't need to spend a lot of money on a treadmill, and it doesn't need to spend money on running in the gym outside. We can run at home to lose weight and get in shape by ourselves.

Running is an aerobic exercise, as the name implies, that is, doing exercise in the state of aerobic metabolism, and consuming excess fat in the body through exercise to achieve the purpose of losing weight. Many people usually do exercise, and after a period of time, they find that they have not lost weight, but have gained some. That's because they unconsciously repeat fitness exercises that are not aerobic at all, so they lose the role of aerobic exercise to lose weight. The stored ATP energy in our body can only last 15 seconds. When we run in the same place, all the ATP energy stored in our body is used up after running 100 meters. When running 200 meters, blood sugar must quickly synthesize a new heat energy substance ATP to provide energy, and its by-product is lactic acid. Running 200 meters or 400 meters, swimming 100 meters, tennis, football and other sports all use the energy provided by anaerobic decomposition of blood sugar, so a lot of lactic acid is accumulated in muscles after exercise, which is a substance that causes muscle pain after exercise. The blood sugar required for this exercise is provided by starch, so you can't burn fat. This is not aerobic exercise, and it is not good for losing weight. The energy provided by anaerobic decomposition of blood sugar (starch) can only last for 40 seconds, and it will be used up after running 400 meters. When running 800 meters, in the next 400 meters, blood sugar, blood fatty acids and blood amino acids must be synthesized to provide energy, while blood sugar is supplied by starch decomposition, blood fatty acids are supplied by fat decomposition, and blood amino acids are supplied by protein decomposition. This whole process needs oxygen, that is, oxygen burns starch, fat and protein to produce heat energy ATP, which supplies the heat needed in the later stage of exercise. This is aerobic exercise.

As aerobic exercise, the heart rate is generally 130 beats/min. We burn starch about five minutes before running in the same place, and five minutes later, we start burning body fat. The longer you exercise, the more fat you burn. As long as it lasts for half an hour to an hour, 50% of the calories consumed are supplied by burning fat.

My in-situ running diet is broken down into leg running and one-hour uninterrupted leg exercise, which is no different from running in the ordinary sense.

Then the essence of my running in situ is the exercise of the upper body, because according to my experience of losing 120 Jin, the traditional running with a single upper arm swinging is a very boring thing. An hour with one arm swinging will make us feel very tired. So I improved the action of running swing arm, that is, swinging the arm in different postures in stages. And it helps to burn local fat.

The first stage of running: warm-up stage (5 minutes)

Don't run too fast when you start running. Slowly and steadily enter the state. The first five minutes of running, I call it the warm-up stage.

What needs to be done at this stage is to adjust the breathing rhythm of the heart and lungs, adjust the frequency of the pace, and fully mobilize all parts of the body. It doesn't seem important, but it is. Only by doing warm-up activities well, the next 55 minutes of running can be carried out smoothly, and it will not cause harm to the body in the long-term daily running. The essence of our weight-loss running is to keep exercising every day, so we are not running for speed. At the beginning of running, if the speed is too fast and the warm-up is not enough, it is easy to cause physical injury. Running can't make you fat at one go. You can't be quick and quick. You should be gradual and persistent. And the most important thing is to slowly enter the initial state, slowly warm up, and slowly get better. It's like the rotation of a gear. You can't let two gears rotate at high speed at the same time, but let them slowly bite together and then rotate, so as to play its greatest role.

So, when we start running, we should get better and better. My method is as follows:

When you start running, look at the TV, then let your arms swing naturally at your sides and your feet walk slowly in the same place. Walking in the same place like this for about 1 minute makes my body move first.

(Figure 1 In preheating stage)

At this time, the breathing frequency should be stable, which is no different from our usual breathing. Please remember not to exhale. I just take three steps to take a breath and then take two steps to exhale. And during the whole running, keep breathing through your nose instead of your mouth, which will effectively protect your trachea.

Slowly speed up the frequency of the swing arm, and at the same time, the frequency of the foot is also accelerated, becoming a fast walk. At this time, the hands swing from both sides of the ribs to the chest. Don't make a fist, relax, then palm down and swing perpendicular to your body. This action is a bit like we are kneading dough and pressing down. When you raise your hands, put them on your chest and swing down, you will find that your body's center of gravity is moving up and your feet begin to feel light. At this time, we deliberately moved our body's center of gravity up. Whether it really moved to the upper body or not, you should think in your mind: "We have moved our center of gravity to the upper body, and the lower body is very light." This kind of spiritual suggestion is very useful. I emphasized more than once in my book that the key to running is psychological function. If you think easily, it will be easy, at least it will reduce our fatigue. Breathing frequency when walking fast; Still three steps and one breath, two steps and one breath, and breathe smoothly.

Let's leave now. About four minutes. Don't walk exactly according to the time for 4 minutes, it's unnecessary. I just think that starting physical activity can move on to the next step. ) The warm-up phase can be completed. At this time, our bodies have basically reached the state of running, and we can start running.

The second stage of running: jogging stage (5 minutes)

After walking for 4 minutes, we quickened our pace, and then you felt your body facing a train that was about to start. Then gradually change from fast walking to running. Let your body run slowly. You must not run too fast at this time.

The frequency of breathing should be adjusted, and don't breathe quickly to avoid getting angry. The general principle of breathing is still three steps and one breath, but when you start running, you are most likely to have a breath. If you have a breath, you should take a deep breath. After inhaling deeply, let the breath stay in the lungs for 2-3 seconds, and then exhale deeply. This cycle is about 10 times, which can effectively relieve the breath.

At this time, the movements of the hands can be easily turned back to the sides of the body and then swung rhythmically. At this time, you must relax and your hands can move comfortably with the frequency of footwork. Never compete with your body, but coordinate. I feel very tired because I feel uncomfortable.

The sign of entering the next stage: I feel that I can easily stick to running. Then the excitement will turn to the TV in front of us. Don't always think about running. Let running be an auxiliary exercise to watch TV. Then you will find that you are not too tired.

(Heart rate count at this time)

The third stage of running: uniform endurance running stage (60 minutes)

Below we can enter the most important stage of running to lose weight, that is, the stage of running at a constant speed. The most important thing at this stage is persistence and endurance. The 60-minute running process is for everyone. There are certain challenges. Especially for our obese friends, running 1 hour is a big challenge, but there is no way. Since you have chosen to lose weight, you must stick to it. During the 60-minute running, spiritual belief is an important factor that determines the success or failure of running. During our 60-minute running, the most important thing is to transfer the excitement of our brain when we are running, instead of always thinking about running. We should transfer the excitement to the TV programs we see with our eyes or the music we hear with our ears. To experience the plot on TV or feel the beautiful melody of music. Then let running become an aid, a mechanical movement without going through the brain. In this way, we will find that running for 60 minutes in a row is not an impossible task.

In this book, I have emphasized more than once that we should make running happy and simple. Don't run for the sake of running. Based on my eight-month running experience, this method of diverting excitement from running is very useful and relatively easy to complete. Find the knack of doing everything, and running is the same. We should learn to have fun in running. If you don't watch TV or listen to music while running, a simple one-hour running in situ can be said to be very boring and difficult to complete. At present, many gymnasiums simply run on the treadmill 1 hour. I haven't personally experienced that kind of treadmill. Just watching the rows of neat treadmills in the gym and the panting dieters on the treadmill on TV makes me feel horrible. It must be more difficult than my diet.

The purpose of my book is to introduce a set of relaxed and happy weight loss methods that I have groped and summarized in the past eight months, so that obese friends can experience and taste the pleasure of losing weight instead of the pain of losing weight.

My success in losing weight stems from two points. One is a reasonable diet, which I will elaborate in other chapters of the book. Another point is to keep running in the same place every day.

Since the day I decided to lose weight, we have been running in the same place. Until I reduced it to 136 kg. Almost a day without interruption. I've thought it over now. It may be absolute to say that I haven't run for a day, but about eight months, the number of days I haven't run will never exceed 10 days. Even on the night of the Spring Festival and the first day of the Lunar New Year. I insist on running, because I ate it at night, and I'm going to run away from the fat I ate today. This is my central idea. In addition, I have been trying to find a relatively labor-saving way to lose weight. I have always felt that it would be nice if I could lose weight with less effort and pain. After repeated summary and exploration, I came up with my own set of happy in-situ combination running methods.

If you don't believe me, you can try it first according to the method introduced in my book. Run 1 week first, and after a week, you will find the labor-saving part of my weight loss method.

In-situ combined running to lose weight Step 6: Upper limb combined exercise

I call it combination running because of the movement of upper limbs.