Running can reduce muscle

Running is a very good aerobic exercise. It can effectively help us lose weight, improve our cardiopulmonary breathing capacity, and promote bone growth. It is especially necessary for some young friends to do some running exercises. Many people also want to achieve the effect of muscle shaping through running. Let's get familiar with it.

1. Fast running (anaerobic exercise) cannot reduce muscle, but long-distance running (aerobic exercise) can.

Although aerobic exercise is an effective way to burn fat, long-term aerobic exercise consumes not only fat but also muscle.

Exercise physiologists have found that when exercise reaches 60% of the maximum heart rate, the body consumes more fat than sugar (glycogen) or protein (muscle). But if the exercise intensity is higher, that is, above 75% of the maximum heart rate, the body will directly use fat, sugar and protein as energy sources. In other words, the harder you train, the more calories you burn.

2. Because while increasing muscle, the nutritional intake is sufficient, some fat will inevitably increase, which will hinder fat loss!

If you want to achieve good results while losing fat, you have to control your diet, which will also affect muscle gain.

So gaining muscle and losing fat is like having your cake and eating it too, but if you want to have both, you need long-term persistence to see the results!

How to coordinate depends on whether you can control the scale of your diet. Just like the center of a scale, only by controlling the center can fat loss and muscle gain be carried out effectively. If it is not controlled well, one side will be better than the other! It is best to choose high-protein and low-fat foods for muscle gain and fat loss, such as: chicken breast, turkey breast, shrimp, etc. These high-protein and low-fat meats and egg whites are all high-protein foods! Carbohydrates should be selected: oatmeal, potatoes, sweet potatoes, bananas, soybeans, whole wheat bread, etc., but carbohydrates should be moderate! Excessive intake will affect the weight loss effect

Running can effectively promote the consumption of calories in the body to a certain extent, but it does not have a good effect on muscle loss. In addition, the calf muscles will also be well exercised during running, which may increase our leg strength and leg muscles. Some other exercise methods can be used to achieve the effect of muscle training.