What needs to be done at this stage is to adjust the breathing rhythm of the heart and lungs, adjust the frequency of the pace, and fully mobilize all parts of the body. This seems unimportant, but it is actually very, very important. Only by fully preparing for the activities can the next 55 minutes of running go smoothly. And it will not cause harm to the body during long-term running. The essence of our weight-loss running is unremitting daily running exercise, so we are not running for speed. At the beginning of running, if you run too fast and don't warm up well, it is easy to cause physical injury. I have a personal experience of this. I still remember that when I first started to lose weight, I was losing weight with a mentality of exhausting my whole body and eating fat at one breath. At that time, I watched the fat man who lost weight successfully on TV. I thought I could do it, so I gritted my teeth and started running. Because I ran too fast at first, the method was not appropriate, and I didn't warm up well. The end result was running for 10 minutes, and I was too tired to breathe. Then I feel like the end of the world. I should stop running at this time, but I felt I had to conquer the mountain of running, so I grabbed myself and ran for 10 minutes. I collapsed to the ground, tears streaming down my face. These tears are mixed with extreme disappointment and pain.
When I woke up the next day, I felt that my whole body was falling apart. I feel that every inch of my muscles have been torn apart, and I am in pain. Then I was depressed for a long time and my self-confidence was completely gone. Later, after summing up the experience and lessons of a few days, I have an understanding that running should not be a fat man in one breath, should not be eager for quick success, and should be gradual and persistent. The most important thing is that I should.
It's like the rotation of a gear. You can't let two gears tell you to rotate at the same time, but let them slowly bite together and then rotate, in order to play its greatest role.
Therefore, when we start running, we must get better and better. Here's my method.
Watch TV with your eyes when you start running, then let your arms swing on both sides of your ribs and your feet walk slowly in the same place. This kind of walking in the same place takes about 1 minute to get my body moving first.
Let's go Then slowly speed up the frequency of the swing arm, and at the same time speed up the frequency of the foot, which becomes a fast walk. At this time, the hands swing from both sides of the ribs to the chest. Don't make a fist, relax, then palm down and swing perpendicular to your body. This action is a bit like kneading dough. When your hand presses down, you will find that the center of gravity of your body is your feet, and you begin to feel lighter. At this time, we deliberately move our center of gravity up again. Whether it really moved to the upper body or not, we should think to ourselves: "We have shifted our center of gravity to the upper body, and the lower body is very light." This kind of spiritual suggestion is very useful. I emphasized more than once in my book that the key to running is psychological function. If you think it's easy, it's easier, at least it can reduce our fatigue a lot.
It takes about 4 minutes to walk. Don't walk exactly according to the time for 4 minutes, it's unnecessary. I just think we can move on to the next step. ) The warm-up phase can be completed. At this time, our bodies have basically reached the state of running, and we can start running.
The second stage of running: jogging stage (5 minutes)
After walking for 4 minutes, we will speed up our steps, and then you will feel your body moving towards a train that is about to start. Then you will gradually change from walking to running. Let your body run slowly. At this time, you must not run too fast. And to adjust the breathing frequency, don't shortness of breath, so as not to get angry. At this time, the hand movements can be easily turned back to the sides of the body, and then you can swing rhythmically. At this time, you must relax and your hands can be very comfortable.
The sign of entering the next stage: I feel that I can easily stick to running. Then the excitement will turn to TV that we can watch with our eyes. Don't always want to run. Let running be an auxiliary exercise to watch TV. Then you will find that you are not too tired.
The third stage of running: uniform endurance running stage (60 minutes)
Then you can enter the most important stage of running to lose weight, that is, running at a constant speed. The most important thing at this stage is persistence and endurance. The 60-minute running process is a certain challenge for everyone. Especially for our obese friends, running 1 hour is a big challenge, but there is no way. Since you have chosen to lose weight, you must stick to it. In the 60-minute running, spiritual belief is an important factor that determines the success or failure of running. In the process of running for 60 minutes, the most important thing is to divert the excitement of our minds. Instead of always thinking about running, we should shift the excitement to TV programs or music we watch with our eyes to experience the plot on TV in detail or feel the beautiful melody of music, and then let running become an auxiliary, a mechanical movement that does not exceed our brains. In this way, we will find that running for 60 minutes is not enough.
According to my eight-month running experience, this method of diverting excitement from running is very useful and relatively easy to complete. If you want to accomplish anything with half the effort, you have to find tricks, and so does running. We must learn to have fun while running. If you don't watch TV or listen to music while running, running in the same place for only one hour can be said to be very boring and difficult to finish. At present, many gymnasiums simply run on the treadmill 1 hour. I've never experienced that kind of treadmill personally. Just putting the neat rows of treadmills on TV together with the breathless dieters on the treadmill, I think she is very KB. It must be KB more than my diet.
We ran in the same place, from the day I decided to lose weight until I lost weight 136 kg. It hasn't stopped for almost a day Now think about it. It may be absolute to say that I don't run for a day, but in about eight months, the number of days I don't run will never exceed 10 days. Even on the eve of the Spring Festival and the first day of New Year's Day, I insist on running, because I, I want to eat fat today. This is my central idea. In addition, I have been trying to find a relatively labor-saving way to lose weight. I have always felt that it would be nice if I could lose weight with less effort and pain. After repeated summary and exploration, I came up with my own set of happy in-situ combination running methods.
If you don't believe me, you can try it first according to the method introduced in my book. Run 1 week first, and after a week, you will find the labor-saving part of my weight loss method. I haven't tried running outdoors for an hour, so I have no right to speak here.
I think maybe running outdoors for an hour consumes more body fat than running indoors in situ. But I want to say that running outdoors is definitely much more tiring than running at home. A personal feeling is that when we run outdoors, there are many impurities in the outdoor wind and air, and there are some comprehensive factors that make it difficult for us to breathe when running. And many fat friends will feel this way. I often feel the smell of blood in my breath while running, and then my lungs hurt. I'm not a doctor, and I don't know the specific medical explanation of this phenomenon, but I think it may be bronchial inflammation. I won't encounter this phenomenon when I run indoors in situ. I have been running at home for a year and have never felt cardiopulmonary discomfort.