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.

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1. Can the Fishing rods be changed to a Big rod?

The performance of the radia poles is strong and is not restricted by the fishing point environment and in -depth, so now it is more and more loved by fishermen. It is not difficult to make a rock pole by yourself. Just pay attention to choosing a fishing rod.Is it a pole?

The unused table fishing rod can be modified slightly, which can be turned into a rock rod, but not all the Table fishing rods can be changed to the rock rods, otherwise even if it is done, it can not meet the requirements of the rock fishing performance. Generally, it can beChange the rock pole's desk fishing rod requirement:

1. The length requirements of the fishing rod

The size of the ingenic dance of the Izon fishing rod is between 100-115cm. This length is mostly for easy portability, because some of the rock rods cannot be collected back, which increases difficulty.Therefore, we choose to make the fishing rod of the rock rod. The contraction length should be between this size, not exceeding 120cm and less than 100cm.Generally, 4.5m, 5.4m, and 6.3m of Taiwan Fishing rods can be changed to Bigrdi. Among them, 5.4m is more suitable, and the 4.5m Taiwanese fishing rod is too short, which is not conducive to far away;The radia pole is too long to throw an arc, but at the same time, it also increases the load of throwing investment, the hardness of the hardness will increase, and the feel will lack.

2. Terminal requirements for Fishing rods

Some Table fishing rods are too soft. Even if it is changed to the rock rods, it will become "four dislikes". There is no performance of the rock Fishing rods, not as light as the hand rod, and the head weight is very obvious, and it is easy to break the fishing rod.Generally, you need to choose a hard fishing rod, such as 28 tuning, 19 tuning, etc.

2. How to change the fishing rod to the rock rod

There are mainly four parts of the radia poles. Two poles, rock rods, conductors, fishing wheels, and sealing rings. Here are how to change the fishing rod to the rock rod:

1. Seal all the guide ring and fishing wheel seat, install it on the fishing rod for debugging.According to the sealing ring, fishing wheel seat, sealing ring, and then to the guide ring.The conductor should be removed after the debugging of all Links in accordance with the principle of large and small.

2. Pour the glue of epoxy resin glue at a ratio of 1: 1. When adding a small amount of quartz sand, it is recommended to use a "hair dryer" to heat it in stirring, which is better.Then make the glue a little cold dry to prevent too thin and flowing glue.

3. The order of glue, follow the steps during debugging.Apply glue to the edge of the sealing ring, and put it up in the fishing rod.Apply glue to the inner circle of the fishing wheel seat, and then apply glue to the fishing rod position into the fishing rod. In the sealing ring, the handlebar fishery wheels have been completed.

4. Divide the original settings that were originally set, and then draw about 20 cm each section of the fishing rod, and then load them in the sequence of size.When fixing the glue on the ring, first apply the portal of the fishing rod, then put the inner glue inside the ring, and then put it on the mouth. The excess glue must wipe it clean to prevent sticking to other parts.

5. The top ring is not the same as other conductors. The top ring first applies the pole, and then use the "toothpick" to apply the glue to the guide ring, and the pole is slightly, and the squeezed glue is wiped clean.

3. precautions for changing rock rods in Taiwan

1. When modifying, be sure to choose the environment where the personnel do not move, because during the application of glue, there is no error in any link. Once there is less installation, the leakage rework is very numb, it is also easy to damage the fishing rod and the guide ring.

2. Squeeze out or stick the glue on the table fishing rod. You must wipe it clean.

3. After applying, the fishing rod should not be moved as much as possible, let the glue naturally dry and then use it.

1. What does the fish line line mean

When fishing, the fish line is an important Tool. When buying the fish line, you often hear the saying of buying a line. What does this mean?

In fact, the line number of the fish line refers to the fish line model.The thickness of the fish line is generally marked with the diameter of the cross section, but the number of diameter of the cross section is too long, which is not convenient for memory and promotion. To this end, the number of numbers is uniform.The more thinner, from the 0.2 to the 30th, there are 29 sizes, and the common ones are 0.4, 0.6, 0.8, No. 1, 1.2, 1.5, No. 2, 2.5, No. 3, 3.5, 4, 4, 4, 4, No. 5, etc.

Second, how many pounds of fish line lines correspond to

The line number of the fish line is different, and its diameter and tensile force are also different. For details, you can refer to the following comparison form:

1. 0.4 fishing line, with a diameter of 0.105 mm and a reference fishing weight of 2 to half a catty.

2. The fishing line No. 0.6 has a diameter of 0.128 mm, and the reference fishing weighs half a catty to 1 catties.

3. The fishing line of No. 0.8 has a diameter of 0.148 mm, and the reference fishing weight is 1 to 2 pounds.

4. The fishing line No. 1.0 is 0.165 mm in diameter, and the reference fishing weight is 2 pounds to 3 pounds.

5. No. 1.2 fishing line, with a diameter of 0.181 mm and a reference fishing weight of 3 to 4 pounds.

6, 1.5 fishing line, with a diameter of 0.205 mm, reference fishing weighs 4 to 5 pounds.

7. No. 2.0 fishing line, with a diameter of 0.235 mm and a reference fishing weighing 5 pounds to 7 pounds.

8. No. 2.5 fishing line, with a diameter of 0.260 mm and a reference fishing weight of 7 pounds to 8 pounds.

9, No. 3.0 fishing line, with a diameter of 0.285 mm, reference fishing weighing 8 pounds to 10 catties.

10. No. 3.5 fishing line, 0.310 mm in diameter, reference fishing weight is 10 pounds to 12 pounds.

11. No. 4.0 fishing line, with a diameter of 0.331 mm, reference fishing weighs 12 pounds to 15 pounds.

12, 5.0 fishing line, with a diameter of 0.375 mm, reference fishing weighing 15 pounds to 20 pounds.

The fishing line No. 13, 6.0 has a diameter of 0.405 mm, and the reference fishing weight is 20 pounds to 30 pounds.

The fishing line No. 14 and 7.0 has a diameter of 0.435 mm, and the reference fishing weight is 30 to 40 catties.

How to choose the fish line model

There are many types of fish wires, and different types of fish lines are suitable for different situations. Generally, the fish line number is selected according to the type of fish and the tolerance of the fishing rod. The main influencing factors are the following points:

1. fish species

How to choose the size of the fishing line depends on the fish species and the smaller fishing fish, you must choose a fish wire below No. 1. If it is a larger fish, choose a thicker fish wire.For example, small fish such as catfish, catfish, white fish, and white strip fish can be used with 0.6 1.5 Fishing lines. Large fish such as carp, grass carp, and crickets should be used with 2.0 to 7.0 Fishing lines.

2, fishing ground

How to choose the size of the fishing line depends on the fishing ground because the activity of the farming fish in the breeding pond is not as good as the wild fish in the stream, rivers, and lakes and storage.The line should be small.When fishing in fish ponds, you can choose Line 1. If you fish in wild small catfish waters or static waters, you need to use thin lines. The lines below No. 1 are within the thin line.

3. Season

How to choose the size of the fishing line depends on the season. The activity of different fish in different seasons is very different. For example, Fishing lines of 0.8 1.5 in summer and autumn can be used for Fishing lines 0.8 to 1.5. Fishing lines of 0.6 1.0 in spring and winter are enough.

1. Who is suitable for Paddle board sports?

Not only is the Paddle board movement, but also the difficulty of entry is very low. As long as you learn how to draw paddle, you can get started quickly, so it is very popular.

Because of the low threshold of the Paddle board, the suitable crowd of this sport is very wide. From children (recommended over 10 years old) to middle -aged and elderly people (about 65 years old), people who are healthy and suitable for outdoor sports can experience it.

2. Who should not play Paddle boards

As a kind of movement of Paddle boards, some people are not suitable for playing, including:

1. People with cardiovascular disease, heart disease, asthma, hypertension, etc. are not suitable for outdoor sports diseases.

2. The lady in the physiological period, the mother who is pregnant with the baby.

3. Staying up late for a long time and drinking people are not suitable for playing Paddle boards.

Can children play Paddle boards?

Can.

Generally, children over 6 years of age can play Paddle boards. Passage boards are a good way to spend time for parent -child outdoors. You can get fresh air and sunlight. Successful sunshine (ultraviolet rays) can help adults to release pressure, help to help, help to help adults, help,Children's vision development is an excellent element.At the same time, paddle can also help you exercise throughout the body.Promote children's mastery of balance, increase their arms, legs, and core forces, and increase endurance.

Love to play with water is the nature of children. It is not appropriate to bring children to play Paddle boards, but it should be noted that children should take Paddle boards to take safety protection measures to avoid children playing Paddle boards alone.

1. Why should you wear a Compressed jacket when Running

1. Save energy consumption when exercise

The possible reason is that after wearing Compressed clothing, the muscle osmosis is reduced during exercise. Therefore, the control transmission of neuromuscular muscles is more efficient, and the coordination of the muscles can be improved, which can produce greater strength. ThereforeReduce the effect of saving energy.

2. increase the speed of exercise fatigue recovery

There is a study of three different active movement recovery methods. It was found that the effect of cold water bath helps fatigue recovery, which is greater than replenishing carbohydrates and stretching, and greater than wearing Compressed clothing.However, another study found that the effects of hot and cold water baths and Compressed clothing have a similar effect on fatigue recovery, but both are much better than passive recovery (that is, do nothing after exercise).The conclusion is that although wearing Compressed clothing is not the most powerful active recovery method, it is still much better than passive recovery.

3. Reduce the feeling of pain and fatigue

Although objective data, such as muscle injury indicators, maximum muscle strength, lactic acid accumulation, cardiac risk rate, etc., whether there is no significant difference in wearing Compressed clothing, but the degree of muscle pain or fatigue of Compressed clothing is better than no more than no degree of muscle pain or fatigue.Players wearing Compressed clothing are significantly reduced.Because fatigue was originally a subjective feeling, if the players felt that Compressed clothing would make them easier and powerful, then it was basically effective!

4. Reduce delay muscle soreness

Delayed muscle soreness usually appears in the exercise of excessive muscle centrifugal shrinkage, such as Running downhill, and compressive functional clothing may use the force of external restraint to reduce the inflammatory response caused by muscle centrifugal contraction. Studies found that wearing wearingThe compressor can costume, the indicators of muscle injury after exercise are significantly reduced, and the pain is significantly reduced.

two, How to wear a Running compression jacket

Although Running is a whole body movement, in terms of energy distribution, the energy demand of the legs is much higher than the upper body. The leg pressure is great and comfortable. The ergonomic design concept of compressed pants is very important.Because sweat does not discharge through the pores of the legs, it will effectively feel the load of the legs of the athlete.The selection of tops can be a low -level pressure -level Compressed jacket.The use of ergonomics makes the back have local compression and tension, which can make people immediately enter tension.In the case of compression of leg muscles, the body's heat dissipation and perspiration are concentrated on the chest and back.And it is very important to absorb moisture and dry and cool functions.

When Running in a Compressed jacket in winter, you should first wear a piece of Skin or eggplant that can prevent the wind insulation, and perform adaptive Running or initial Running for at least 3-5 minutes.Because the body's whole body blood completely circulates once, it takes 3 minutes.In the first 5 minutes, the body surface temperature of the human body will reach a peak of about 39-40 C, and then you can take off your Skin jacket for normal rhythm Running activities.In this way, the body surface temperature of the human body will gradually return to 37.5-38.5 C without rising.At this time, the efficacy of the Compressed jacket can be fully displayed.

The lactic acid, water and calories produced during exercise are constantly reflux and evaporation; usually the breathing tightness and drying sensation under the condition are also effectively relieved, and the body will feel comfortable.As long as the correct Running posture and physical allocation are kept, the full marathon dream of ordinary people will become possible.After completing Running or racing, in addition to normal recovery adaptation activities, you should also put on Skin clothes immediately.Because no matter what kind of properties of the Compressed jacket, it will not dry immediately after the exercise is stopped, and the wet compressed coat will accelerate the lower body temperature and will have a sense of coldness.So the insulation work after exercise and before changing is very important.

Reduction and continuous Running are essential for physical recovery.Because the muscles will have a strong play in the state of compression, it will obviously feel the pain of the muscles in the following days, so continuous pressurization and reduction Running on the second and third days will help physical fitness.recover.This is just as we can't stop immediately after we exercise violently.