For beginners, it's hard to start running. When you are in the comfort zone for a long time and suddenly take your legs to exercise, it is difficult for your body to get tired easily, and your leg muscles will be sore the next day, making it difficult for people to persist.
Fitness training is like this. Many people choose to start, but many people give up. People who can run for a long time have high self-discipline and many benefits.
And running for a long time is a big change for yourself. Beginners suggest starting with a 3 km running plan, mainly jogging, taking a break every 1 km, and then trying to run for 3 km continuously after improving physical endurance.
Then, what will happen to people who insist on running 3 kilometers a day after a period of time?
1. Running training is an aerobic exercise, which can help us burn calories. It can help you consume 200-300 calories in 30 minutes, and one kilogram of fat is equivalent to 7700 calories, which means that you can consume 1 kg of fat in about 26-35 days. If you persist for a long time and manage your diet properly, your body will gradually slim down and the excess fat will gradually disappear.
2. The improvement of cardiopulmonary function by running training is also obvious. At the beginning of training, you will find that after running for a few minutes, you will be panting and have insufficient oxygen intake. However, after a month of persistence, your running time is obviously prolonged, and running is getting easier and easier, which shows that your vital capacity, heart strength and health index have improved.
3. Running training can exercise lower limb muscles, relieve lower limb muscle loss, enhance lower limb strength, improve the flexibility of your body joints, keep your legs young, and effectively resist the aging speed.
4. Running training can promote the metabolism of body cells, accelerate the blood circulation of the body, promote the discharge of pore waste, and keep the skin firm and tender. People who insist on running training for a long time will also stay frozen.
5, running training can strengthen the stomach, provide intestinal peristalsis, avoid garbage accumulation, help you improve constipation, but also help improve low back pain caused by sedentary, enhance your temperament and image.
6. Running exercise helps to improve calcium absorption, enhance bone density, help middle-aged and elderly people reduce the risk of fracture, maintain a healthy and vigorous physical state, and help you prolong life.
Some people think that running will thicken the calf, which is wrong. They didn't pass the scientific verification and jumped to conclusions at will. Jogging belongs to aerobic exercise, which mainly decomposes fat and cannot improve muscle dimension. The image of small thick legs is hard to appear.
Unless you run fast, running fast will exercise your muscles and make you have muscular legs, or because of too much fat, your legs are bloated and mistaken for thick calves.
People who insist on jogging training just need to stick to it. With the decrease of their body fat percentage, the fat in their legs will be decomposed and their legs will gradually lose weight.