“Running” is often done to improve health and diet. But I’m too busy to take time, I’m embarrassed and I don’t want people to see me … Isn’t that why you’re a three-day priest? Even such a person is okay at night and early in the morning! We have summarized the appeal, precautions, and countermeasures for “night / early morning running”.
Enjoy running at night and early in the morning
Running is said to have various health effects. But I think there are many people who get late after work or don’t get into the habit. I will summarize the attractiveness of running at night and early morning, which is easy for such people to adopt, as well as precautions and countermeasures.
The effect and charm of running
First, let’s take a look at the effects and appeal of running, regardless of the time of day. As an exercise habit and as a hobby, there are various effects and charms.
Suitable for diet
Maybe there are many people who want to start running for a diet. Aerobic exercise is essential for building a slim and healthy body. Aerobic exercise has the nice effect of “breaking down fat.” Swimming and aerobics are also effective, but running that anyone can easily do is steadfastly popular. Also, by building muscle, you can increase basal metabolism and build a body that is easy to lose weight.
Healthy body building and exercise habits
Exercise habits have the effect of reducing or improving the risk of lifestyle-related diseases. Applying moderate stimulation to bones and muscles also has the effect of reducing the risk of weakening of the legs in the future.
Stress relief / mental stability
Running is also effective in relieving stress and stabilizing your mental health. It is said that there are many things in common with zazen, and it is said that it has the effect of stabilizing the mind by continuing to move silently with the same rhythm. By sweating, you can expect stress relief and detoxification effects. It also has the effect of improving blood circulation and refreshing the head, and many talented business owners enjoy running.
The appeal of running at night and early in the morning
Many people think “I want to start running!”, But I think there are many people who are late due to work and have difficulty running during the day. Let’s take a look at the charm of night runs and early morning runs that are easy for such people to work on.
① There is little traffic
It is a time zone when it is easy to run at night and early morning when there is little traffic. You can run in front of the station or in the downtown area where you can’t usually run because there are a lot of people. Please try to develop a new course.
1. You can speed up
In the outer run, the road may be blocked by pedestrians and bicycles, and you may not be able to run as you wish. If you run at night or in the early morning, there is less traffic, so you can run at high speed. The tension rises in the extraordinary feeling, and unexpected time may come out.
2. Do not inhale exhaust gas
Exhaust gas from a car that you really care about when you run outside. If you run at night or in the early morning, there is less traffic, so you don’t have to breathe much exhaust gas even if you drive along the main road. If you’re on the same road during the day, you’ll be amazed at how comfortable it is.
3. Not embarrassed
Especially those who are just starting to run or those who are on a diet may find it difficult to run because they are concerned about their eyes. If it’s a night run or an early morning run, it’s dimly lit so it doesn’t stand out, and there’s no one around so you can run comfortably. Please wear your favorite clothing and run as hard as you can.
② You can see a new appearance of a familiar place
Just by changing the time zone, the familiar town will look completely different. Let’s run in the middle of the night and early morning when the shops are rarely open and the trains and buses are not moving. There may be new discoveries.
1. A town with nobody
Even in places that are usually crowded with people, the time when the train is not moving is often quiet. It feels good to run through a quiet town where you can only hear your own footsteps. Humans are inactive, but nocturnal animals are so active that we often see cats holding their prey during night runs.
2. Beautiful natural phenomenon
In the early morning run, you can see the rising sun, and in the winter you can run while stepping on the frost pillars. In summer, you may be able to witness the moment of emergence of cicadas. One of the attractions of night orchids and early morning orchids is that you can encounter beautiful natural phenomena.
③ Easy to become a habit
Because it’s easy to get started, running is one of the top “hobbies that end with a three-day shaved head.” I think the most common reasons for quitting are “because I’m busy” and “because I couldn’t make time”. Even busy people can easily make time at night and early morning. Once you get into the habit of running at night and running early in the morning, you can continue for a long time.
④ Measures against heat stroke in summer
It’s hard to get into exercise habits because it’s hot. But the heat of summer in recent years is at the murder level. I am not very able to exercise during the day. The temperature is lower at night and early in the morning than during the day, making it suitable as a measure against heat stroke in the summer.
Precautions for running at night and early in the morning
There are many good things in the night run and early morning run, but not all good things. Here are some things to keep in mind when there is little traffic.
There is little traffic at night and early in the morning, and runners and cars are often speeding up. Because it is dark, the outlook is poor and it tends to lead to an accident. Be sure to take measures against accidents, such as wearing highly visible clothing and lights.
Suspicious person / crime
Even in Japan, which is relatively safe, news of suspicious people and molesters is constant. Women in particular need to take good security measures. Men should not be alert. In some cases, runners get drunk or get a job.
Injury / poor physical condition
You may get sprained by a step on a dark road, or you may have heat stroke or hypothermia. Running, an outdoor sport, inevitably risks injury and illness, but you can’t seek help on almost uncrowded roads. Be sure to take measures to prevent accidents and carry a means of communication with you when you run.
Be careful of “Hunting the wall” especially in the morning run!
Sudden hypoglycemic condition “hanger knock” that occurs during long hours of exercise such as running. It is a so-called “out of gas”, and the symptoms include intense hunger, light-headedness, cold sweat, and numbness in the limbs. In the worst case, it will lead to death. Especially in the morning run, if you start running with insufficient energy immediately after waking up, the risk of hitting the wall increases, so be careful. It also tends to dehydrate.
Measures for running at night and early in the morning
Although there are many good points, it is a dangerous night run and early morning run. Next, let’s see the countermeasures.
Run with multiple people
Running with family and friends will eliminate the “no traffic” disadvantage. It will prevent crime, and if there are multiple people, it will be easily recognized by cars and bicycles, so it will also prevent accidents. You can help each other even if you get injured or feel sick on the way.
Carry what to prepare
I think there are many people who “have nothing when they run”. It doesn’t matter during the day, but it’s important to be prepared for night and early morning runs when there isn’t much traffic and you can’t ask for help when something goes wrong. Smartphones, coins and lights are must-have items.
Choosing a course that will be an accident prevention / crime prevention measure
Choosing a course is also important for accident prevention and crime prevention measures. Especially in dark hours, it may not be enough to just say “choose a course with lots of street lights”.
OK example of course setting
- A course with a good view with wide sidewalks such as along national roads
- A course with multiple stores that are open late at night, such as convenience stores
Choose a course that has a way to detect danger early and a place to escape if something goes wrong. If you have a problem, it is recommended to set the course based on the “road that the bus goes through”. There are many convenience stores because it is expected to be crowded, and there are many sidewalks where you can get on and off from the bus with peace of mind
Course setting NG example
- Course through residential areas and large parks with poor visibility
- Course without street lights such as riverbed
- A course where there is no escape when something happens even if there are many street lights, such as on a big bridge
The riverbed is the best running course during bright hours, but you should avoid dark hours as there are no street lights and no traffic in large rivers. Choose a course that has a certain amount of publicity and escape. Also, avoid using earphones.
Wear wear and lights with excellent visibility
Choose bright clothing such as white or fluorescent to prevent accidents, especially when driving on dark roads. It is also recommended to wear shining goods such as LED lights. Women should avoid pink and wear monotone, fluorescent blue, fluorescent green and other colored clothing. From a distance, it becomes difficult to distinguish from a woman, which is a security measure. It is also effective to hide your hair with a cap.
Be careful about your diet
Run at night before dinner, or wait at least an hour and a half after dinner. During running, blood concentrates on the muscles, weakening the gastrointestinal function and leading to indigestion.
Early morning run
Before you run, replenish with 1-2 glasses of water and digestible ingredients such as bananas and jellies. You can prevent hitting the wall (hypoglycemia during exercise). Goods such as energy gel and running yokan are also on sale.
Introducing goods that make night and early morning running safe and comfortable
Night runs and early morning runs with various risks. There are many accident prevention and crime prevention goods that reduce risk and useful goods that you can enjoy more. Here are some recommended goods.
Pouch and bag for smartphones
A must-have item for running at night and early in the morning, a smartphone. It is a way to call for help in case of emergency, and if you register e-commerce, you can shop at convenience stores and vending machines that support e-commerce. But the difficulty is that it is “heavy”. If you want to put it in your jersey pocket, it will shake, pop out of your pocket, or slip down with your jersey. Introducing goods that solve such “trouble”.
Recommended running pouch
A running pouch is one of the goods that you can bring with you. If you want to wear a pouch, the belt type is recommended. It feels like you’re wearing a belt on your clothes, and you don’t feel like you’re wearing it. If you are close to the center line of your body, you can run comfortably because it does not shake easily even if you put a slightly heavy object such as a smartphone.
It may be stored in clothing
If you don’t like the pouch getting stuffy, running pants with pockets between your hips and hips are a good choice. In this position, even if it is a little heavy, it will not shake easily and you will not be bothered. Some have a small coin pocket. You don’t have to worry about the coins jarring.
Useful apps while running
There are many smartphone apps that make running fun and comfortable. However, please do not wear earphones when running at night or early in the morning to prevent accidents and crime prevention.
Sports maker Nike’s running app “NRC”. You can use it for free, and you can record the mileage, route, time, etc. If you keep a record of the route, you can prove your innocence even when you get a job during a midnight run. There are other similar apps, but the recommended point of NRC is that it has a time reading function every 1km. In addition to being useful for pacing, it also has some crime prevention effects such as restraining suspicious people who dislike popularity.
With the Coca-Cola app, you can shop at compatible vending machines without cash by registering your credit card. Moreover, it is a nice system that you can get “stamps” in the app by walking and running a certain target number of steps, and you can get a drink ticket for free when a certain amount of stamps are accumulated. This is a must-have app for runners.
Highly visible clothing and lights
White or fluorescent clothing is recommended because it has good visibility even at night. Many sports brand clothing has a reflector design, but if you run at night or early in the morning, you should carry shining goods such as LED lights in addition to that. Wearing a light that stands out even from a distance will prevent rear-end collisions with cars and bicycles. Introducing recommended goods.
Recommended outfits for running wear (men’s)
It is a whitish and cool outfit overall. Caps and sunglasses are also recommended running goods. Caps and sunglasses at night? You might think, but the cap acts as a sweat stop. The sunglasses shown in this outfit are for daytime use, but the nighttime running sunglasses protect your eyes from the glare of the headlights of oncoming vehicles, so they are recommended in areas with plenty of street lights.
Recommended outfits for running wear (ladies)
Simple and cute, but with monotone colors to reduce femininity. It is a nice outfit that is hard to be noticed by suspicious people and has a crime prevention effect. It is also a safe point to have a large reflective material on the chest. It will prevent accidents.
Recommended run marker
Shining wristband, run marker. In addition to reflecting on the lights of cars, it also shines with a built-in rechargeable LED light. There are plenty of colors to choose from, which makes it fun to choose.
Recommended LED lights
Clip light is recommended for those who do not like the feel of wrapping around the arm or ankle of the run marker. It can be attached to a pocket or pouch. It’s waterproof so you don’t have to worry if you get sweaty. You can charge it by connecting it to USB.
Use a running machine instead of an extra edition / outer run
Outside runs are not the only option. If you’re still worried about all the measures, you can use a 24-hour gym treadmill. Although it is inferior to the outside run in terms of freshness and the feeling of running, there is no further measure in terms of accident prevention and crime prevention. Since it is in an air-conditioned gym, there is no need to worry about heat stroke or hypothermia, and even if you suddenly get injured or sick, you will always have an AED nearby.
While there are great advantages due to the low traffic and low temperature, there are many points to watch out for in the late-night and early-morning runs. Please take proper measures and enjoy running safely.
Efficient cleaning! Introducing tips and schedules for general cleaning!
Let’s clean up efficiently
It feels good to spend time in a clean room. Cleaning and keeping it clean also contributes to the health of yourself and your family. However, if you live a busy life, it can be difficult to stay motivated to clean. Especially when it comes to general cleaning. Save time and energy by cleaning the tricks in an efficient way and in order.
Tips for efficient general cleaning
Let’s hold down the knack and do the general cleaning well. There are some points to keep in mind in order to proceed with general cleaning efficiently. It is a knack that can be used not only for general cleaning but also for daily cleaning. Try to incorporate the one that suits your home and lifestyle.
Tips ① Do simple cleaning every day
Dust and clean up every day as much as possible. If dust accumulates and hardens, it will take time to remove it during general cleaning. Even if you can’t vacuum every day, use a wiper, cloth, or other tool to remove dust from your furniture and floor. Also, if you make it a habit to put away the used items in their original positions, you can save time when cleaning up.
Use a damp wiper or cloth
If you use a dry wiper or cloth to remove dust, it may cause dust to fly up. However, if water remains after wiping, it will damage furniture and floors. The best choice is a moderately wet wiper or cloth. Use a commercially available wet wipe or squeeze it tightly after wetting it with water before removing dust. Moisture adsorbs dust.
Tip ② Clean in an efficient order
Decide where to start cleaning. The order of efficiency is “top to bottom” and “back to front”. Clean from a high place near the ceiling toward the floor, and from the back of the room toward the entrance. When wiping the shelves, it is efficient to wipe them from the back toward your hands. You can keep it clean by cleaning the lights and then cleaning the floor last, including any dust that has fallen.
Tip ③ Hold down the points and clean
Wipe the metal parts to finish
You want to keep metal parts such as faucets and sinks shiny. The recommended goods for cleaning metal parts are melamine sponges. Wet the melamine sponge with water and then wipe the metal parts to make it shiny easily. After removing the water stains, wipe it off with a dry cloth. If you leave it wet, it will quickly form scale. If possible, you can keep it shiny by wiping the metal parts with a dry cloth every day.
Tip ④ Use different tools
Make good use of tools according to the type of dirt and cleaning goods according to the location. Citric acid and acidic detergents are effective for alkaline stains such as water stains, and baking soda and alkaline detergents are effective for acidic stains such as oil. Baking soda and citric acid can be used for multiple stains, and even 100% can be easily obtained, so it is recommended. It’s convenient to keep all the tools you need for cleaning in a bucket, which saves you the trouble of picking up the tools.
Use the tools in your house as cleaning goods
Even if you don’t bother to buy cleaning goods, the tools you have at home will be useful enough. For example, toothbrushes and disposable chopsticks are useful for removing fine dust and dirt. Old stockings and socks can be used for wiping and thrown away. If you use work gloves instead of a rag and wipe it clean, it will be easier to clean the details with your fingers. Newsprint and used cloth are also useful goods, so please keep them in stock at home to some extent.
Schedule a general cleaning
Scheduling is essential for efficient cleaning. If possible, schedule a general cleaning early, not after the general cleaning time. Roughly, let’s list what to do with general cleaning. Since large dust is likely to be generated during general cleaning, it is smooth to decide the cleaning date after knowing the dust collection date.
Scheduling is the heart of cleaning!
Make a detailed schedule for the day of the cleaning based on a rough list that you have decided in advance. Since general cleaning focuses on cleaning a wider area than usual, it is important to schedule where, in what order, and how to clean. If possible, make a cleaning list for each room. You can prepare the necessary items in advance by writing the necessary goods in the list, referring to the tips for general cleaning.
The time of general cleaning is not always the end of the year
The end of the year is the norm when it comes to cleaning, but not all rooms need to be cleaned at the end of the year. The time when it is easy to clean depends on the place to be cleaned. For example, if you want to wash large items such as bedding and carpets, we recommend the sunny and crisp autumn season when the laundry dries more easily than in the middle of winter. Cleaning windows and baths may be easier in the spring and summer when using water is not a pain. It is also a good idea to schedule a cleaning period for each room.
Points for cleaning by location
Even if you say general cleaning in a bite, the cleaning method and tools used will change depending on the room. Of course, the points of efficient general cleaning also change from place to place. If you know what to do for cleaning each place and the points, it will be helpful when making a schedule. When cleaning any place, please take good care of the tips.
Take out what is in the refrigerator or cupboard and wipe the inside of the shelf clean. Please take this opportunity to check if there are any foods that have expired. If you can move appliances such as microwave ovens and rice cookers, remove the dust that collects on the back and underneath the machine. Since the electrical appliances themselves are also unexpectedly dirty, wipe the surface with a cloth soaked in water diluted with detergent. It is also recommended to use a disinfectant wet wipe.
Clean sink and drain
Clean the inside of the sink and drain when cleaning. Baking soda is effective for slimy drains and odors. When you finish your kitchen work, you can disinfect it by running water diluted with bleach to prevent slime and odor. The sink can be scratched by rubbing it with a metal scrubbing brush, so use a soft sponge to polish the inside of the sink. Melamine sponge is also a convenient item for cleaning the sink.
How to choose a waist supporter! Introducing recommended products and how to put them on correctly!
What is a waist supporter?
A lumbar supporter is a device that suppresses the abdominal muscles and compresses the internal organs to reduce the burden on the lumbar intervertebral disc and stabilize it. It also has the role of limiting the movement of the lower back if it causes pain.
Precautions when using waist supporters
The waist supporter has the effect of relieving the burden on the waist during sports and hard work, and relieving pain when worn. However, it is only a tool to temporarily reduce the burden on the lower back and does not cure back pain. Also, if you wear it on a daily basis, your muscles may weaken and weaken, so use it only when necessary.
② Consult a doctor or specialist
If the back pain doesn’t improve and lasts for a long time, there may be other causes than just back pain. Be sure to consult your doctor or specialist.
What is the difference between a supporter and a corset?
As the word “support” means, a supporter is an elastic device that protects and supports joints and painful areas. On the other hand, a corset means “tighten” and is a medical prosthesis used for the purpose of reducing the burden on the spine, fixing, correcting, and holding the spinal column. Generally, commercially available products are called “supporters” and those prescribed by medical institutions are called “corsets”, and it can be said that there is no major difference in function or effect.
How to choose a waist supporter
There are many types of waist supporters, and you can choose the type that suits your needs. Here, we will introduce three ways to choose: (1) support part, (2) life exercise level, and (3) function.
How to choose a waist supporter ① Choose by the part to support
The type that supports the entire lower back restricts all daily movements by firmly fixing the lower back, reducing the burden on the lower back and relieving pain. It reduces the damage to the lower back, which is the axis of the body, so it can be said to be a strong ally for those with back pain. It is also recommended for relieving severe acute pain such as tight backs.
Type that supports the pelvis
The “pelvic belt” that supports the pelvis is a device that corrects pelvic distortion, displacement, loosening, and opening, which are especially common in women. By adjusting the distortion of the pelvis, such as correcting the pelvis of women after childbirth, promoting metabolism, and improving posture and constipation, it can be expected to eliminate the worries peculiar to women. The type that supports the pelvis is narrower than the waist supporter, and the position to attach it is below the waist.
How to choose a waist supporter ② Choose by life exercise level
For light exercise for health or chronic discomfort in daily life, it is recommended to use a relatively soft type that eases the burden on the lower back. We recommend the ones that have the functions that you can move comfortably and have a good sense of fixation, which are necessary for daily use. However, it’s best not to leave it on for too long, but to use it for a long time.
Used during sports
For relatively intense sports and those who require a lot of exercise, it is a good idea to choose one that fits tightly even if you move violently. It is recommended that the belt is doubled so that it will not shift during sports. There are also professional supporters, so it’s a good idea to refer to them.
How to choose a waist supporter ③ Choose by function
Supporters cover the entire waist, so choose one that is highly breathable. Especially in summer, sweat may cause skin problems such as stuffiness and rashes. For those with sensitive skin or those who want to use it all season, we recommend using a mesh material with good breathability.
Choose by elasticity
Elasticity is very important when using a waist supporter. For example, when the pain is severe or when it is better to restrict movement, it is better to choose one that has low elasticity and is firmly fixed. On the other hand, for daily use such as work and sports, we recommend a highly elastic supporter that is easy to move and fits your body.
How to put on the waist supporter correctly
Waist supporters may not be effective if not worn correctly. Here, we will introduce the points to properly attach the waist supporter.
Point ① Put on in a natural posture
When attaching the waist supporter, do not retract your stomach and wear it in a natural posture. Take a deep breath and wear it in a natural condition.
Point ② Fit to the body
When attaching the supporter, if you attach it on clothes or underwear, if you attach it while it is wrinkled, it will not fit and will shift, and it may not be effective. Also, if you wear something that is too small or does not fit your body size, not only will it not be effective, but back pain may worsen, so be sure to wear something that fits your size. ..
Point ③ Do not overtighten
If you move your body too tightly and it feels unnatural, or if you feel painful because it puts too much pressure on your stomach, it is not installed properly and you should reattach it so that you do not feel any discomfort.
Recommended products for waist supporters
There are various types of waist supporters, but this time we will introduce the recommended products of Kowa “Vantelin”, which is famous for commercials, and “Zamst”, which is popular for its high-performance supporters.
Recommended ① [Kowa] Vantelin Supporter for waist
It wraps around the waist and stabilizes the waist firmly. The cross net sewn into the fabric supports the waist over a wide range. It has a three-dimensional fit shape that is difficult to stretch vertically and easily stretches horizontally and diagonally, so it fits firmly from the waist to the lower abdomen.
Recommended ② [Kowa] Banterin Supporters Lumbar Corset
With a wide size of 24 cm in height, it supports a wide range from the upper lumbar spine on the back to the pelvis. The specially shaped hard panel and double taping belt fit perfectly to the curve of the waist. It has a sense of stability and firmly fixes the entire waist. In addition, the V-shaped mounting shape moderately presses and lifts the lower abdomen, reducing the burden on the lumbar spine, and the fixing force can be easily adjusted with the auxiliary belt.
Recommended ③ [Zamst] Pervilock dial type (pelvic supporter)
The dial on the waist is an excellent one that allows you to freely adjust the tightening of the pelvis. Suppresses misalignment while maintaining the grip, thinness, and breathability peculiar to urethane fabrics. In addition, the sliding tape inside the main body further supports slippage.
Recommended ④ [Zamst] ZW-4 waist supporter (soft support)
It is a type that is particular about thinness and lightness, which is ideal for light sports and everyday use. Four slip-on tapes are used on the inside of the main body to prevent the belt from slipping due to violent movement. Even though it is a soft support, it is an excellent product that firmly supports it.
Recommended ⑤ [Zamst] ZW-5 Waist supporter (middle support)
The 3D back panel on the back fixes the waist in three dimensions, providing both outstanding stability and a comfortable fit. In addition, a power grip texture that does not shift even in violent movements is adopted. The mesh material prevents stuffiness and provides a comfortable fit.
This time, we have introduced how to select and attach waist supporters, and recommended products. It is said that many people, regardless of whether they are healthy or male or female, experience low back pain at least once. If you take care of such back pain with an appropriate back supporter, you will be less likely to suffer from pain and you will be able to spend your days healthier. If you have anxiety about your lower back, why not try using a lower back supporter?
How to remove visceral fat! We propose an exercise / meal plan that you can continue every day!
There are two types of body fat
There are two types of body fat. “Visceral fat” and “subcutaneous fat”. Visceral fat has the characteristic of being easily attached in a short period of time, but it can also be removed in a short period of time. It is a visceral fat that is relatively easy to attach to adult men, but it also attaches to women. If your abdomen becomes voluminous, it is a good indication that you have visceral fat. It is often called metabolic syndrome. Subcutaneous fat, on the other hand, is a troublesome fat that is difficult to remove once it is applied, and has the characteristic of being easily attached to the lower body.
Causes of increased visceral fat
There are three main causes of increased visceral fat. I eat too much, drink too much, and lack exercise. Modern people tend to prefer greasy foods compared to the past. The number of meals at homes centered on Japanese food has decreased, and the number of people eating out and eating at convenience stores has increased. Also, those who like alcohol tend to be over-calorie. As an adult, in addition to a decrease in basal metabolism, if you are not aware of exercise, you will lack exercise. You have the opportunity to walk in the city, but if you live in a car-centered life, you are especially prone to lack of exercise.
What happens if you have too much visceral fat?
Visceral fat is mainly found around the abdomen of the body. If you have too much visceral fat, your stomach will be bloated, so it is called “tummy chubby body shape”, “apple body shape”, “metabolic body shape”, etc. Visceral fat follows a surface called the “mesentery” deep inside the abdomen. And if the visceral fat increases, more and more fat will be attached between the internal organs, and the abdominal circumference of the body will become chubby.
Metabolic syndrome is diagnosed when there is a possibility of multiple lifestyle-related diseases even if they are not individually diagnosed as lifestyle-related diseases. The lifestyle-related diseases are hypertension, diabetes, and dyslipidemia. These are easy to merge and are said to be affected by obesity. How to lower the number of lifestyle-related diseases can be expected by improving exercise and diet. Metabolic syndrome is said to be caused by obesity, so it can be said that it is closely related to visceral fat.
How to reduce visceral fat
The most effective way to lower the visceral fat level is to “exercise”. It is said that “aerobic exercise” is especially effective. At the same time, we will improve food and drinks. In addition, as a characteristic of people who increase visceral fat, there are statistics that sleep time is 5 hours or less, so it is important to eliminate sleep deprivation and get enough sleep.
Compared to subcutaneous fat, visceral fat is easier to remove by exercise. Therefore, “exercise” is very effective in reducing visceral fat. Among them, “aerobic exercise” is especially effective in lowering visceral fat. Aerobic exercise uses the power of oxygen to burn the body’s sugars and fats. Generally, it is said that aerobic exercise will be effective if you do it for 20 minutes or more a day.
Review of eating habits
It is also important to review your eating habits to remove visceral fat. If you tend to rely on eating out or eating at convenience stores, your nutritional balance will be lost. Furthermore, it is not uncommon for people who like alcohol to drink evening drinks every day. Alcohol is high in calories and promotes appetite, so you eat too much. This can cause a lumpy stomach and obesity.
Eliminate sleep deprivation
According to statistics, the average sleep time of people with a lot of visceral fat is 5 hours or less. It means that there is a deep relationship between sleep time and the body’s visceral fat. Studies have shown that short sleep times can increase hunger and appetite. Do you ever want to eat a midnight snack when you sleep short and stay up late? A midnight snack is a great enemy when it comes to removing visceral fat. We recommend that you sleep at least 8 hours.
6 recommended exercise plans that you can continue every day!
Exercise not only reduces visceral fat, but is also effective in relieving stress and lack of exercise. And as a result, you can expect a diet effect for the whole body. It is recommended for both men and women who want to reduce the plump abdominal circumference and visceral fat of the metabolic syndrome, and those who are concerned about obesity. And when exercising, don’t forget to rehydrate.
Exercise to reduce visceral fat ① Running
When you run, be aware of the time you run. After running for more than 20 minutes, fat will gradually start to burn. And I recommend running at a pace that suits you, not too fast and not too slow. Let’s run with the image of “I can run while talking to people” and “It may be a little tight but it feels good”. By continuing daily, you can expect a dieting effect, which will lead to a decrease in the value of visceral fat.
Exercise to reduce visceral fat ② Walking
Walking is an exercise that you can easily start if you have comfortable shoes. Walking is an aerobic exercise, so you can expect a dieting effect by continuing for 20 minutes or more. Walking in the cold season is especially effective for the body. It uses energy to warm your body, so it’s more effective than walking the same amount of time in the summer. The trick is to start with a short distance and time every day.
Exercise to reduce visceral fat ③ Swimming
Swimming has one-sixth the gravity of land, so you can train without straining your knees or hips. Also, because you breathe consciously, you can expect the effect of reducing the visceral fat of the body. It will be easier to continue if you start with underwater walking and gradually change to something that puts a load on your body. Swimming naturally consumes calories depending on the water temperature, even if you are in the water. And thanks to water pressure, blood flow is also promoted, metabolism is high, and it becomes easier to lose fat naturally.
Exercise to reduce visceral fat ④ Yoga
Yoga is also recommended for women who are not good at exercising. Yoga has many benefits besides the diet effect. The benefits are all that are good for women, such as improving sensitivity to cold, relieving constipation, improving basal metabolism, adjusting autonomic nerves and adjusting hormone balance. Therefore, it is a popular sport for women. Please note that yoga cannot be expected to have a dieting effect immediately. However, if you continue, the effect will appear.
Exercise to reduce visceral fat ⑤ Cycling
Cycling is a sport that you can easily start with a bicycle. And you can exercise with less strain on your body. It’s also an aerobic exercise sport that takes in enough oxygen, so it’s perfect when you want to get rid of the visceral fat around your abdomen. Cycling is said to be an exercise that consumes a lot of calories. And since cycling is an exercise that you can do while enjoying the scenery, there is also the advantage that it is easy for women who are not good at exercising to work on it.
Exercise to reduce visceral fat ⑥ Muscle training
Muscle training is an anaerobic exercise. There are various merits of muscle training. It improves the effect of aerobic exercise, increases basal metabolism and makes it difficult to gain weight, and improves poor circulation and swelling. Muscle training can be said to be an exercise that can be expected to have a positive effect on women like yoga. It also improves sleep quality and relieves stress. Besides the diet effect, there are many nice benefits. It takes about a month for muscle training to be effective, and it is important to continue.
Recommended meal plan that seems to be continued every day!
Dietary improvement is important for removing visceral fat. Not only lack of exercise, but also eating habits are greatly involved in the so-called metabolic syndrome, which causes the abdomen to become voluminous. If you drink too much alcohol or eat too much food, you will not only get fat, but you will end up with chubby visceral fat around your abdomen. Women are also more likely to have visceral fat after menopause. Visceral fat, which both men and women should be careful about, can be improved by reviewing their diet.
Japanese food is recommended
We recommend that you refrain from eating out as much as possible and eat a well-balanced meal such as one soup and three vegetables. However, suddenly, when it comes to “let’s cook ourselves mainly in Japanese food”, the hurdles are high. It is important to continue improving food and drink like exercise. Many Japanese dishes are time-consuming, so it is recommended that you first add natto and tofu to your daily diet so that you can continue daily. Miso soup is a versatile dish. If you make it with plenty of vegetables, you can get the nutrition of the vegetables and get a feeling of fullness.
3 Eat regularly
Eating three meals regularly has the effect of making it difficult to store visceral fat. In addition, eating three meals raises the body temperature and raises the basal metabolism, leading to a diet effect. Even if you eat three meals, eat an appropriate amount in a well-balanced manner. If you eat only the same foods and drinks, your diet will be biased. In particular, it is recommended to use foods that are rich in protein and dietary fiber. It is difficult to continue if you are aware of the balance of each meal, so let’s check the balance of meals every day or several days.
The important thing when eating is to finish the meal in eight minutes. It is important to chew slowly and eat well to be satisfied with your stomach. Eating fast makes it harder for you to feel full, so you end up eating too much food and drink. After eating a bite, it is also effective to put chopsticks on it. Getting into the habit of eating slowly is a great way to get rid of visceral fat. And it also leads to improvement of constitution.
Small stomach measures
Even if you devise various things, you may get hungry. Being too hungry and too patient is actually not a good thing for a diet. Warm soup, miso soup, yogurt, etc. are recommended as measures against hunger. This is because eating warm foods makes it easier to feel full. Yogurt is also rich in protein and low in calories.
Don’t eat before bedtime
It is recommended that you finish your dinner at least 3 hours before you go to sleep. If you eat it before bedtime, your body will work to digest it while you sleep, and you will sleep lighter. This will reduce the quality of your sleep, resulting in a virtuous cycle of visceral fat. We also recommend non-caffeine drinks before bedtime. Water, roasted green tea, hot milk, herbal tea, etc. are non-caffeine and have a relaxing effect.
Be modest in alcohol
Alcohol is a great enemy when reducing visceral fat. However, you may go out drinking with them. In such a case, be careful not to drink too much alcohol. Drinking too much alcohol has the effect of increasing your appetite. As a result, I eat too much and I am on the road to obesity. Drinking alcohol happily can also relieve stress. However, if you want to get out of your metabolic syndrome for your health, moderate your alcohol intake.
Precautions when reducing visceral fat
It’s important to keep up the good work, saying, “I’m worried about my abdomen, I have to work hard on my diet because I have a metabolic syndrome!”, But there are some precautions to be taken when lowering the visceral fat value. I will introduce it in three parts.
Be careful not to limit your diet
It is not recommended to “diet only” when removing visceral fat. Aerobic exercise and a well-balanced diet are important when dieting to reduce visceral fat. If you only restrict your diet, you will lose muscle and, as a result, your body’s metabolism will slow down. When the metabolism of the whole body is reduced, it becomes difficult to remove the fat around the abdomen.
Be careful about skipping meals and reducing body fat
It is not recommended to skip meals. This is because the blood sugar level rises at once the next time you skip a meal and eat. If that happens, you will eat sick and it will have the opposite effect of a diet that loses fat. Be careful as you may end up in a state where your metabolic syndrome progresses.
Be careful not to worry too much about body fat and exercise excessively
Exercise is good for your body. But that refers to “moderate exercise.” If you do “excessive exercise”, there is a risk that people who lack exercise are likely to get injured. Exercising a lot for a long time is not good for your health. Let’s round up the exercise around 90 minutes as a guide. Aiming for “moderate exercise that can be continued” is effective in lowering visceral fat and is also an anti-obesity measure.
How was it? It was found that “exercise” and “diet” are closely related to visceral fat. Lowering visceral fat also prevents metabolic syndrome with a lumpy abdomen. There are various risks associated with metabolic syndrome, so why not take this opportunity to review your exercise and diet and try to reduce visceral fat.
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