Special Mic Benefits of running to lose weight, what are the correct methods of running and weight loss
Can I lose weight when Running?
Running is a very good way of exercise. It can not only play a role in improving physical fitness and improving physical immunity, but also to play a good effect of weight loss, but not all Running can play a weight loss effect. I wantIt is best to run a certain length if you want to run to lose weight.
The benefits of Running to lose weight
1. Increasing lung volume
Running can greatly enhance cardiopulmonary function. Therefore, friends with small lung capacity can choose to run to exercise to increase their lung capacity and heart function.
2. Improve immunity
Immunity is a protective cover for the struggle of the human and external viruses. Running is one of the ways to strengthen immunity. By Running, it can improve the comprehensive quality of the human body and add points to health.
3. Train the whole body muscles
The exercise of Running for human body muscles is obvious. Through the muscles of the whole body, the muscles of the whole body will be further consolidated and strengthened. This is also a good way to refine the muscles of the whole body.
The correct way to run to lose weight
1. Straight body
The trunk of the body from the neck to the abdomen should keep it naturally stand upright. Do not bend over the humpback or deliberately straighten it.This posture helps maintain Smooth breathing, balancing and strolling coordination.
2. Swing forward
When Running, the natural swinging arm is very important.In the process of swinging, the fingers, wrists, and arms should be kept relaxed. The elbow joint is bent about 90 degrees, near the sides of the body.
3. Stable head and shoulders
During Running, the head and shoulders should be stable, and you should not shake your head.Both eyes should be stared at the front, and the shoulders should be properly relaxed.
4, gently fist
When Running, you should hold your hands naturally.Excessive fisting will cause tight forearm muscles, which will hinder normal movements on the shoulders.When Running, don't hold your mobile phone, MP3 or beverage bottle, otherwise it will cause the body to swing, not to maintain the correct upright posture, and increase the chance of injury.
5. Towards the front
When Running, it is best to avoid the side movement of the legs.The legs on the side are not only superfluous, but also cause knee injuries.The correct posture should be the front of the thigh.
6. Short pace
Once the pace is too large, there will be a feeling of extending your feet forward when Running, which will cause destructive pressure and easily cause sports injury.During the daily Running process, the pace does not necessarily have to be too large. It is advisable to be about 33 cm in front of the body each time.Suddenly, the pace is likely to cause Achilles tendon injury.After landing, the toes should have a "grip", leaning forward at the same time to slow down the impact of the feet and the ground.The smaller the impact, the smaller the danger of ankle and joint injury.
7. Twist of a small range
During Running, the twist of the crotch is about 5 degrees to 7 degrees.The twisting amplitude exceeds 10 degrees, which can easily lead to problems such as the syndrome of the iliac tibial Belt (outer side pain) or the laminated muscle trauma of the thigh.
How long does it work for Running to lose weight
Generally speaking, if you persist for 30 minutes each time, persist 4-5 times a week, and the diet is relatively regular at the same time. You will see the weight loss in 1-2 weeks.
What time is good for Running to lose weight
1. 7 am to 9 o'clock in the morning
At about 7 in the morning, during this time, people recovered after sleep and physical strength, but there was still a little suppression state. exercise was conducive to nervous excitement, inspiring spirit, promoted metabolism.The benefits are one of the best time for busy office workers to run to lose weight.At the same time, around 9 o'clock in the morning is also the best time for Running to lose weight. The exercise temperature in the morning is appropriate. The physiological state of the human body is just when it is fully recovered. It can perform high -strength and long -term exercise.The nutritional absorption of lunch will be more sufficient and digested better.
2. In the evening
In the evening, the photosynthetic effect of plants accumulated a day, reaching the strongest, and the most oxygen content. At that time, the biological respiratory effect was the weakest, and the consumption of oxygen was small. At this time, it was suitable for office workers to run from get off work.The weight -loss people are fully bathed in the oxygen forest, and it is the most comfortable.Performing aerobic exercise is the best way to eliminate tiredness. At that time, the body's ability to adapt was the strongest and the blood pressure was the most stable. It was the best choice for Running to lose weight.
3. Night
Due to busy working hours, more and more people now choose night when Running.The best time to run to lose weight at night is about nine o'clock.Prematurely, incomplete digestion after meals, and prone to gastrointestinal discomfort; too late, human body slowly enters the state of recuperation, and is not suitable for Running.Moreover, it is really dangerous to run at night. To run one or two minutes before going to bed, it can increase consumption and harvest a good weight loss effect.
precautions for Running weight loss
1. Pay attention to warm -up
It is believed that it is not necessary to do warm -up exercises before exercise. Especially before Running, it is particularly important to stretch the legs.Only when the preheating and stretching are in place can the calf invest in weight loss in the best state.
2. Pay attention to the heel landing
The most important techniques for Running to lose weight.Many MM Running will land on the ground with the forefoot, and it is easy to run, but it is not suitable for MMs with thick calf.The way to avoid thickening the calf is to land with the heel, and then jog at all feet.
3. Pay attention to aerobic exercise fat burning
The time to burn fat is to start after 30 minutes of continuous exercise, so Running exercises need to persist for more than half an hour.It should be noted that do not mistakenly think that the more severe exercise, the better the effect of weight loss.
4. Pay attention to stretching the calf
After exercise, stretching is the most important point for the calf shaping.Stand to support the wall with a wide distance from the wall, and the body and the wall are 30 degrees.Persist in 5 minutes and feel the muscles of the calf are stretched infinitely.
5. Pay attention to hot water soak your legs
After finishing the calf stretching exercise, the beautiful leg plan is one step away. After Running, I insist on soaking your calf with hot water.You can buy a wooden barrel, bubble your legs, listen to music and read books, and fully promote the blood circulation of the calf.
6. Pay attention to time control
The Running time should not be too short or too long, and the aerobic exercise takes 30 minutes, so the time should not be shorter than 30 minutes, otherwise the effect of weight loss cannot be achieved.Time can cause muscle strain or even joint wear.
What are the misunderstandings of Running to lose weight
Misunderstanding 1: The faster the speed, the better
The purpose of Running to lose weight is to reduce body fat and accelerate fat burning, and fat burning can only be an aerobic way, so it must be jogging.Running for weight loss should not be less than 20 minutes, and the speed should be slower to keep breathing uniformly.The 20 -minute slow Running can not only exhaust the glycogen in the body, but also use the fat in the body.
Misunderstanding 2: run just wear a pair of shoes
Just put on a pair of shoes and run, and the fitness effect will be discounted.Many people like to wear shoes to run. Experts say that the soles of the shoe shoes are peaceful, the cushioning function is not ideal, and it will indirectly cause knee damage.shoes are the most important Running equipment. You have to pay attention to the size of professional running shoes. The principle is that he would rather be larger than the size, otherwise it would be easy to wear.
Misunderstanding 3: run for 20 minutes each time
In theory, under the premise of full warm -up, when the jogging is 20 minutes, the fast energy consumption is almost the same. When the reserve energy fat begins to mobilize and prepare to burn, if the exercise is stopped at this time, it will not achieve the purpose of fully burning fat.Therefore, if you want to lose weight by Running, you have to run at least 20 minutes, 45-60 minutes.
What are the Running equipment
1. What shoes are good for Running?
See what site and extent Running.Generally jogging exercise, light running shoes, if you are in the game, wear nail shoes.
2. What clothes do you wear
If you want to persist in Running and run comfortably and cheerfully, it is best to wear professional Running uniforms. If it is just general exercise, ordinary sportswear is also possible, but do not run in usual clothes.
Recommended reading
How to exercise to lose weight?Different situations of exercise weight loss method Shouni you will lose weight
Can I lose weight quickly?The right way to lose weight quickly
Can I lose weight in the hula circle to lose weight?
The effect of swimming to lose weight is good, how can you swim to lose weight
How about yoga weight loss and thin belly, what is the effect of yoga weight loss
How to skip rope to lose weight?Teach you the correct pose
Which precautions for weight loss and fitness exercises are good for fitness exercises to lose weight
Can you lose weight to sit on your back?
Can climbing staircase lose weight? How long can I lose weight every day to climb the stairs
Disclaimer: The above method stems from the index of the program system or the sharing of netizens. It is for your reference only and does not represent the research perspective of this website. It proves that it is valid. Please pay attention to the authenticity and authority of the source of the content of the content.Apply to delete & gt; & gt; error correction & gt; & gt;