What's the use of stretching before and after running? People with heart disease are not suitable for this sport, and people with corresponding diseases are not suitable for this sport. Active exercise is also an attitude towards life. This sport requires a lot of physical fitness. Let's share the uses and benefits of stretching before and after running.
What's the use of stretching before and after running 1 1? What should I do if I feel my calf getting thicker after running?
Running requires a lot of lower limb muscles. Muscle fibers thicken after exercise, so it is normal for legs to thicken, but there are ways to overcome it, such as stretching enough after exercise (muscles need to contract and shorten constantly to produce strength during exercise, and stretching can lengthen and restore muscle fibers). Soak your feet in cold water 10 minutes after running, and the effect is better.
2. How to lose weight by running and then look less strong?
Running can consume body fat, and the fat in the large muscles of the body will become thinner, which will make the muscles show their proper lines and make your body look slimmer. To have such a good effect, the amount of running must reach a certain level. An average distance of five to ten kilometers per day and a total running distance of at least 50 kilometers per week will be effective. Of course, you should also pay attention to your diet.
3. How to prevent getting fatter?
(1) Doing stretching exercise first can prevent injury and consume some glycogen;
(2) control the diet reasonably, and don't consume excess calories;
(3) Carefully selected running shoes can provide decompression protection for feet, calves and brain;
(4) Don't run every day, it's better to run every other day;
(5) Don't run very fast, but chat with people around you while running;
(6) Don't just run for 20 minutes, it's better to run for more than 30 minutes.
Why stretch when running?
1, if you don't do dynamic stretching before exercise ~
Dynamic stretching is a kind of stretching similar to the way the body moves. It not only meets the requirements of joint mobility in the actual exercise process, but also strengthens the nerve stimulation to related muscles in advance, which is conducive to the improvement of the overall state of the body and has the functions of activating muscles and improving muscle elasticity and excitability.
If you don't stretch your muscles before exercise, and your muscles are not excited and elastic, you need more time to get your body into a good and efficient working state, half a beat slower than others.
2. If you don't stretch 1 month.
If you have started exercising, 2-3 times a week, and don't get into the habit of stretching after exercise, you won't feel much, but your muscles have begun to tighten.
If you don't stretch for three months,
If you continue to exercise for 3 months without stretching after exercise, the muscle elasticity will begin to decline, and the muscles may be more nervous and feel less obvious during exercise. However, on the second day after exercise, some parts of your body may be tired, or the knee joint may feel fuzzy discomfort, which is a manifestation of early strain.
4. If you don't stretch for half a year,
If you don't stretch after continuous exercise for half a year, the muscle length may have been significantly shortened, the muscle elasticity further decreased, and the muscle tension continued to increase. At this time, joint pain may appear in the middle and late stage of exercise, and the pain and fatigue on the second day after exercise may be more obvious than before.
5. If you don't stretch 1 year,
If you don't do post-exercise stretching after 1 year of continuous exercise, your muscle performance will be greatly reduced, and your muscles will feel stiff. Obviously, your muscle tension will be too high, your muscle elasticity will be greatly reduced, and your joint flexibility and flexibility will be greatly reduced.
At this time, you may feel joint pain and discomfort after a short period of exercise, or you may feel joint pain at the beginning of exercise, or even feel joint pain at ordinary times. This shows that you have suffered from sports strain, and the pain will cause great trouble to your normal exercise, so you have to reduce your exercise or be interrupted.
What's the use of stretching before and after running? How about running on a treadmill?
1, unaffected by the weather: you don't need to open the window first to see if it is snowing or windy, just change your clothes, stand up and run; It won't be too cold or too hot in the gym. You will run in an ideal environment.
2. Safer: The "pavement" of the treadmill is much softer than concrete, and there will be no sudden pits and stones. A high-quality treadmill has a good shock absorber, which can protect your knee joint and greatly reduce the chance of sports injury.
3, can accurately calculate the data: just glance at the panel, you will know that you are running at a speed of several kilometers per hour, have been running for several kilometers, and have been exercising for several minutes. It is also convenient to measure the heart rate on the treadmill and calculate the calories consumed.
4. Many functions: A good running opportunity is preset by a set of programs. When running, you can choose different exercise modes, such as "fat reduction mode", "cardiopulmonary function mode", "mountaineering mode" and "random mode", just by inputting data according to the prompts.
5. You can watch TV: It's really considerate to have a TV in front of the treadmill. Large fitness clubs will do this without exception to make your running more interesting.
Finally, it is difficult for you to feel the wild flowers, wild birds and beautiful breeze on the treadmill. If you have the conditions, you can still run in nature with clothes.
When outdoor environmental pollution is very serious, outdoor sports are harmful. If you run on the treadmill at this time, it can be said that it is a very good choice. But if the outdoor environment is good, it is best to exercise outdoors, breathe fresh air and feel the breeze, which should also be excellent.