Why do people want to run? This problem has always fascinated scientists in the field of psychology and sports physiology. Although some people predict that driverlessness will change the society in the next decade, running still has a lasting appeal.
In 2014, a survey found that there were nearly 10.5 million runners in the UK. Their reasons for participating in the campaign include “maintaining body shapeâ€, “soothing stressâ€, “challenging new thingsâ€, and “joining the competitionâ€. Psychologists studying ultra-long-distance marathon runners have recently concluded that one of the most important drivers of these athletes is to get a "fluent" mentality, rather than exercising muscles or creating a marathon personal best. But another study shows that 40% of the 3,500 runners who include seven countries in Europe say they are running just to lose weight.
However, although weight loss is a common goal for many runners, this goal is not always easy to achieve. In theory, it looks simple and straightforward. In a nutshell, to lose 0.45 kilograms of body weight, you need to burn 3,500 calories, which is about 35 miles (56.3 kilometers). But this is not so simple to achieve.
One of the reasons is that based on the evolutionary protection mechanism, the more you exercise, the harder your body will try to compensate yourself by regulating metabolism, avoiding hunger and unlimited weight loss. This theory was first proposed nearly 40 years ago.
“The body has a strong ability to regulate self-weight,†said Dr. Glenn Gaesser, a professor of sports science at the University of Arizona. “We have a basic range of weights. The average person consumes about 750,000 calories a year. And the weight is similar every year, unless something happens and greatly changes our living habits, such as a determined diet to lose weight, or something sad that changes our behavior."
After exercise, the body initiates a series of small but very important compensation mechanisms to counter the energy deficit. Tissues in the body change and reduce resting metabolic rate, especially when we sleep. As you lose weight, the efficiency of burning calories will decrease as you exercise. This is especially true if a runner cuts off calorie intake and begins a new workout.
In addition, there are specific psychological and behavioral changes that can also cause weight loss to be blocked. Most of us overestimate the calories we actually consume in exercise and increase energy intake, whether conscious or unconscious. This is why some people are very discouraged to find that their weight does not rise after running. Dr. Kay said that the study proved that after watching the video to promote exercise, although people did not participate in sports, they often ate more calories than usual.
This is because exercise is thought to affect our eating behavior by regulating the pleasure of eating and the impulse to eat, the so-called body's pleasure in food. Although in the long run, exercise can temper our appetite regulation system, it makes it easier for us to reduce snacks and eat on time every day. But in the short term, strenuous exercise can stimulate areas of the brain that are associated with reward and dependence. This makes us want to eat high-fat, high-energy foods, and this will offset the benefits that running gives us.
However, perhaps the most common reason people can't lose weight by running is that after running, they are slow in the day they are taking it. Many scientists have discovered this trend after observing runners who want to lose weight through motion sensors and heart rate monitors.
“People’s subconscious tend to change their behavior,†Dr. Kay said. “Research shows that when people participate in planned running projects, such as running three to five times a week, each time reaching 30-40 minutes, some people The amount of exercise outside this sport will be reduced compared to everyday."
Dr. Kay suggested that if runners want to lose weight, they should be equipped with a motion sensor to detect whether they still maintain the same number of steps and exercise as they do when they are not running. You can also increase your high-intensity training by changing your running plan to achieve the goal of burning as much heat as possible.
Some runners will experience significant weight loss at the beginning of the exercise, but will still encounter the so-called "plateau period", despite their best efforts. “The relationship between calories and weight loss is not so clear,†Dr. Kay said. “So if you burn three times more calories through running, your weight loss will not necessarily achieve the same effect.
The relationship between calories and body weight is effective within a certain range, but your body mechanism has a self-adjusting and adapting ceiling that is encountered when the burning calories are increasing. Recent evidence suggests that high-intensity interval training enables the body to actively adjust its metabolic rate after exercise, so that it stays high for a period of time, thereby promoting calorie burning, so even if you rest during the next time, you can burn calories. . But we have not yet proved whether this method is still valid after several months and years. â€
However, the kind of high-intensity training mentioned by Dr. Kay requires you to continue to achieve 80% of the maximum oxygen uptake for at least one hour in exercise. This is very difficult for many people to complete.
But in general, scientific research still shows that running is one of the better choices if you want to lose weight, because it can drive many large muscle groups, which is critical for burning calories. In stark contrast to swimming, studies have shown that swimming weight loss is not as good as running, because the temperature difference in the water will cool your body, and the end result is that the body's fat loss effect is offset.
But as for the effect of running and other sports on weight loss, we still don't know. “We don’t know if running is more likely to increase fat burning than cycling, boating or even cross-country skiing, because there is no corresponding experimental data yet,†Dr. Kay said. “But running is more helpful than walking. To lose weight, because at the same level of physical and sensory effort, running can achieve a greater amount of calorie expenditure. Therefore, running is a more efficient way to consume calories."
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