Running can not only burn fat, but also shape the body if the posture is correct, especially round the drooping hips. When running, swinging your arms can exercise the muscles around your chest. Even if you are thin, you can become forward and backward. In addition, developing the habit of running can improve the hormone secretion in the body, make the skin straight and become younger and firmer.

Running belongs to aerobic exercise (running speed will affect the heart rate, but generally speaking, it is considered that the heart rate of running should be controlled within the aerobic heart rate range). Running can improve muscle strength, properly restore muscle mass to normal level, and at the same time improve the basic metabolism level in the body, accelerate fat burning and develop lean body.

Extended data

It is wise to run at a constant speed. For people with a sports foundation, it is suggested that men run 8~ 10 km/h and women run 6.5 ~ 8.5 km/h. Beginners without a sports foundation can alternately run for 65,438+0 minutes and 65,438+0 minutes, and gradually extend the running time with the improvement of their ability. ?

Look forward, relax your shoulders, keep your torso straight, keep your body axis stable, and avoid shaking from side to side or ups and downs. At the same time, make a fist with both hands, bend the elbow about 90 degrees, and naturally swing back and forth when running. The pace should be brisk, the stride should be small but not big, and the knee joint should be slightly bent when the foot falls to the ground to cushion the impact when landing.

In order to overcome running out of breath, we should pay attention to breathing: abdominal breathing, deep, long, thin and slow, two-step breathing, two-step inhalation, bulging when inhaling, and vomiting when exhaling. ?

Doing some warm-up exercises before running can get your body into shape quickly. Jogging in place 10 minutes, lifting legs for 5 minutes are all good choices, and you can also do some dynamic stretching, such as alternating arms left and right, squatting down arrows and so on.

Don't stop immediately after running. It is best to walk 10~20 minutes, take a deep breath and give your body a buffer time. You can do some static stretching actions together, such as lunge leg press and lateral leg press.

Baidu encyclopedia-running

People's Health Network-Seven Problems Related to Running