Warm-up is necessary for all sports. Stretching can make the body complete the smooth transition from rest state to exercise state, and cope with the upcoming exercise well. Choosing the right venue and equipment during running can reduce the pressure on the knees caused by running. The posture and method of running are the most important.
When running, you should keep upright from the neck to the abdomen, instead of leaning forward (unless accelerating or going uphill) or leaning back, which is beneficial to breathing, maintaining balance and controlling stride. Especially don't shake your torso from side to side or fluctuate too much. Pay attention to hip delivery, hip rotation and relaxation when the lower limbs swing forward. Legs and knees should swing forward, not lift up. Legs should avoid lateral movement, because it is easy to cause knee joint injury, so you must swing forward actively and keep your toes in front. Try to use the middle of your foot when landing, so that the impact can be quickly dispersed to the whole foot to protect your knees.
Everything should be done according to one's ability, and the running time and intensity should be measured. For people who need to lose fat, more attention should be paid to the control of running time and intensity. When your heart rate reaches 60% of the maximum heart rate during exercise, you will start burning fat. Generally speaking, it can be achieved by jogging for 30 minutes, but when it reaches more than 75% of your maximum heart rate, your body will start to consume protein while consuming fat. Therefore, it is very important to maintain this fat burning heart rate range. After running, you should also pay attention to stretching, so that your body can slowly restore calm, reduce muscle soreness and avoid thick leg muscle lines.
In addition to running itself, diet should also be coordinated. Don't run on an empty stomach or eat too much. Actively supplement protein after running, but don't eat too much acidic food.
Six points for attention in running
1. Control the amount of exercise.
If you are a long-distance runner, you should pay attention to controlling the amount of exercise, rest properly according to your physical strength and endurance, and don't exercise excessively, so safety comes first.
The running time should not be too long, generally about 30 minutes. After running, you can properly replenish water to avoid water shortage due to excessive sweating. You should drink water bit by bit and swallow it evenly, and the effect is better.
make preparations
Be prepared for exercise before running, such as stretching thighs, calves and waist. This will help to improve the elasticity of bones and muscles and avoid cramps during running.
And doing warm-up exercises can also shape the leg shape and avoid body aches.
Control running speed
Pay attention to control the speed when running. Many people like to compare with other races. The speed is fast and slow, which may destroy the even breathing state and reduce the effect of losing weight.
Keep a correct and stable speed and breathe evenly when running.
4. Don't run on an empty stomach.
It is best not to run on an empty stomach in the morning. Many people choose to run in the morning. Without breakfast, people's blood sugar is low, and running is an exercise that consumes a lot of energy. Frequent running on an empty stomach may lead to more severe transient hypoglycemia.
So after getting up, everyone can drink a glass of milk or soybean milk first, and then go to the playground to exercise. Especially for diabetics, try not to exercise on an empty stomach to avoid more serious hypoglycemia.
Stop and have a proper rest.
Running consumes a lot of energy and makes people feel tired easily. It should be noted that don't stop to have a rest immediately when running.
You should stop properly and let all parts of your body relax before you can sit down and rest. After the whole body is completely relaxed, it is necessary to combine some moderate activities of waist, abdomen, legs and arms to ensure muscle relaxation.
6. Stretch the leg ligaments after running.
Stretching leg ligaments after running helps to stretch muscle lines and make muscles smoother. There are many kinds of stretching leg ligaments. Specific methods and actions can refer to online tutorials, such as stretching your legs, or lunging your feet against the steps, leg press and so on.
You run hard for 40 minutes, others run easily for half an hour, and your effect is not as good as others!
Nowadays, many people only know how to run and stretch their legs, but few people know the correct way to improve the running effect, which also leads to a thankless result. Running hard all day has no good result!
I have been running for more than ten years and have a lot of experience on how to improve the running effect. Let me tell you something about it. I hope everyone can get satisfactory running results!
1. System preheating
Warm-up is also very particular, not just twisting your arms and shaking your legs to fully warm up!
Pay attention to the systematic and comprehensive warm-up, fully adjust the state of the body and improve the running effect!
First of all, stretch dynamically for three minutes, surround the joints for three minutes, adjust breathing for one minute, and jog in small steps for two minutes, so that our bodies can be fully prepared and run directly into the state, in order to get better results!
2. Running speed
The pace of running is very particular. Nowadays, many people want to lose weight or keep fit by running, so the pace of running is very demanding!
Neither too fast nor too slow, it must be reasonable. Under normal circumstances, six to seven minutes 1km is more reasonable!
This kind of running speed is appropriate, which can not only burn fat well, but also keep fit well, and we will not be too tired and burden our bodies, so the running effect can be better!
3. You can't ignore diet and sleep.
Exercise, diet and sleep are definitely a trinity! We can't ignore any of them! Eat healthy and nutritious, be strong, sleep well and be full of energy, and then run, the effect will be better!
If we neglect diet and sleep, we may be mentally and physically weak when running, and the whole person looks like dead and alive, which will greatly affect the running effect!
Step 4 make sure your posture is correct
Correct running posture is not only conducive to reducing sports injuries, but also conducive to reducing resistance, making it easier for us to run and let us persist for a longer time, so we must ensure the correct posture!
When running, the arm swings naturally, keeping in harmony with the frequency of legs and breathing. Knees and ankles must be bent, not stiff, killed, soft landing, preferably without sound!
Step 5 Exercise moderately
Don't think that the more you run, the better your exercise will be. In fact, running too much will not only reduce the effect, but also make your body more vulnerable to injury. I suggest you run every other day for 30 to 40 minutes!
Pay attention to the effect of everything, and running is no exception! Only when the effect is good can we spend our time in the right place and reap the benefits of running!
Please comment if you have any questions, and I will actively answer them for you!
As a runner who has been running for many years, I am honored to answer this question for everyone!
I have a like-minded runner who pays special attention to running speed and running distance. Every time he runs, he shows me how fast and how far he runs!
He can run 20 kilometers easily now, starting at least 10 kilometers every night. Don't think he is very powerful. In fact, he has many injuries, especially his knee. Every time he runs around 10km, his knee starts to hurt!
In fact, running can't compare with speed, distance and effect! If you run too much and too fast and hurt your health, you will lose the meaning and effect of running!
Therefore, running should pay attention to the effect! There are many novices who don't know how to improve the running effect. Today, as a runner for many years, I will tell you how to improve the running effect.
1. Know the heart rate.
What many people don't know is that different heart rates have different exercise effects! Now there is a general formula, you can subtract age from 220!
If you want to burn fat well by running, multiply this number by 70%! If you want to exercise endurance through running, you can multiply this number by 80%, and if you want to warm up, multiply this number by 60%!
2. Drink water to replenish energy before running.
Whether you are running in the morning or in the afternoon, when running, you must ensure that your body is full of water and that your body has a certain amount of energy! If you can do this, the effect of running can be improved!
My suggestion is, half an hour before running, 300ml of water, 40 minutes to 50 minutes before running, eating half a banana or two pieces of bread will help us to be energetic and energetic when running!
3. Food supplement and sleep rest
If you can't keep up with your daily nutrition, eat poorly, eat unhealthy food, eat vegetables, fruits and high-quality protein, it will be difficult for you to achieve the ideal running effect, and even your body will become weak!
So don't stay up late, eat more green leafy vegetables, lean meat, fish, beef, fruit, oats and coarse grains. Only in this way can our bodies have energy and nutrition to repair after running and become stronger!
Step 4 Exercise moderately
Good running effect and moderate exercise hook! So in order to ensure a good exercise effect, we must exercise moderately! If you run so much every day, it must be difficult to keep healthy!
So do moderate exercise! Running is about effect, not speed and distance! Exercise for half an hour every day and persevere. This is the best way to achieve running effect and improve running effect!
Need to pay attention to the following points:
1. speed
It's not the speed of sprinting, but it can make you breathe and sweat faster. This can quickly consume energy and enhance endurance.
Methods: First warm up for 5 minutes, then run at this speed for 20 minutes, and finally clean up and relax for 5 minutes. Watch your breath. Running fast doesn't mean striding. Keep your stride within the normal range.
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2. Mountains
The training pavement is half inclined and half conventional. If you usually run 5 kilometers, then 2.5 kilometers is the ramp. The speed is medium. Let you focus on your stride and tall and straight body and exercise more muscles.
Methods: Up and down slopes make the force equal. In other words, slow down and reduce the stride when going uphill, and increase the stride and accelerate when going downhill (but control your speed). Your eyes may have to look down, but your head must be raised, or your posture will be incoherent.
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Step 3 be patient
After warming up, continue running for 60 to 70 minutes. If you usually run 5 kilometers, then you have to run 8 ~ 10 kilometers. Maintain a comfortable speed. Let you burn fat and enhance your endurance.
Method: The speed should be lower than the normal speed at the beginning. If you feel a sudden sharp pain somewhere in your body, it is probably because your posture is wrong. Try to correct it and don't blindly pursue speed regardless of your skills.
four
Intermittent running
The shortest time and the strongest way. Absolute ace in burning fat.
Method: Warm up first, then sprint (at full speed) for one minute, walk for another minute, and repeat 8 times. Some people think jogging is more helpful for physical recovery, but walking is actually better. You have to regain your strength so that your heart rate can rise rapidly during the sprint.
If you want to say yes, it depends on your physical fitness.
When I first got up in the morning, the operation of various organs of the human body was still at a low level. At this time, exercise is easy to hurt people with fragile cardiovascular system, and human activities are carried out at night. At this time, running is easier to adapt to the rhythm of exercise.
People who have no exercise habits can start by walking for 20 minutes every day and walk for 25 minutes the next week; Increase to 30 minutes in the third week; Add some jogging in the fourth week; Pay equal attention to walking and jogging in the fifth week; Finally run slowly. Running is a gradual process. Instead of suddenly increasing a lot, you can exercise. If you suddenly increase too much, it will bring too much burden to your knees and body organs, which runs counter to fitness.
The correct posture of running: stride slightly longer, chest out and abdomen in, look forward, upper body leans forward slightly, arms naturally swing at both sides of the body, concentrate and breathe naturally and evenly.
The more you run, the better. You must look at your physical fitness and gradually increase the amount of exercise, so protect your organs and keep developing your body. Keep warm after running, and don't suddenly cool down. If you finish running at night, you should soak in a hot foot, which can promote blood circulation, relax muscles and help you sleep!
Running is a double-edged sword. Some people not only improve their physical fitness, but also achieve the effect of losing weight. Moreover, some people not only failed to improve their physical fitness, but also hurt their bodies. In turn, they blame running, saying that running is not good anywhere. Is that really the case? Of course not, it's not the running itself, it's your lack of science, so how can you run scientifically?
1, first check whether you have any diseases that are not suitable for running, at least check your blood routine and urine routine to judge whether you are anemia or hematuria;
2. Test your physical fitness, understand your weaknesses, places that need to be strengthened, and places that need attention during exercise, and prescribe exercise for yourself;
3. Make an exercise plan according to personal data, personal preferences and the characteristics of selected projects. Only in this way can scientific exercise take a solid first step. Many people think I should take a step. Is it necessary to be so complicated? Physical exercise is a science. If you exercise and give your body a load of stimulation, many functional changes will occur, including benign stimulation and inferior stimulation. If you don't know anything, then you hope these loads will keep you healthy. Do you think it is credible? Friends who participate in running, after running every day, calm down and think about it. Do you think running today is effective for you? Effective, where effective, I think many people can't answer;
4. In the process of implementing the training plan, 80% people don't do warm-up and warm-up activities, because they are still stiff at this time, they start to exercise, and then injuries will attack you at any time;
In the process of carrying out the plan, 90% people don't do relaxation exercise or stretching exercise, but run for a long time and then go back. After running for a long time, the muscles contract repeatedly in a fixed posture without reverse stretching, and the muscles become stiff and inelastic. If you do this for a long time, it is easy to accumulate fatigue and eventually lead to injury;
6. In the process of implementing the plan, ordinary runners are aerobic for a long time, and a training method is used repeatedly. The training method is simple and boring, which makes people numb easily. At a certain time, it is easy to enter the bottleneck and cannot improve their functional level. and
7. In the training plan, there is little physical training. In addition to endurance, physical fitness also includes qualities such as speed, strength, coordination and agility, which are indispensable to the human body. At present, too much aerobic running makes the development of physical fitness uneven, which causes a great burden on the lower limbs and is not conducive to physical and mental health.
8. At the end of the phased training, I don't know what aspects of my body have been improved through exercise, where I stepped on watermelon skin, where I slipped, what aspects are insufficient, and what aspects need to be worked hard. This is something that many runners ignore. This is one of the reasons why many runners work hard, but the exercise effect is not obvious.
9. As a runner, you should pay attention to the following points:
(1) Strengthen the prevention of injuries, especially lower limb injuries;
(2) Strengthen sports nutrition supplement and develop anemia and hematuria;
(3) Strengthen self-discipline and avoid fishing for three days and drying the net for two days;
(4) Finding a runner with similar interests and supervising and encouraging each other is more conducive to the completion;
(5) Grasp certain sports knowledge and guide yourself to exercise scientifically;
(6) Be a conscientious person and record your running situation, so as to compare before and after and find out your own shortcomings;
(7) When you encounter difficulties and setbacks in running, a coach will guide you, help you solve the problem and avoid detours.
Targeted running can improve the exercise effect.
0 1 defines what the running mainly exercises.
There is no doubt that running can exercise your body and mind. But how to run is broad, so is physical and mental exercise. To get the best exercise effect, we must first make clear the main reasons for running.
Generally speaking, the main purpose of running is to lose weight, prevent high blood pressure, heart disease, diabetes and other diseases, stay young, adjust your mood and participate in competitions.
These are the exercise effects that ordinary running wants to achieve. Different people have different needs, and the same person has different needs at different times.
According to different running needs, the methods of running exercise are obviously different, so before asking how to achieve the best exercise effect, we must first find out why we run.
Run according to your heart rate
Because everyone's running ability, running speed and physical fitness are different, the best way is to make clear your running purpose and then combine your heart rate.
In addition to subjective feelings, running heart rate is the most direct quantitative reflection of individual running state. Running at different heart rates can have different exercise effects. At present, there are many sayings about heart rate running:
It can be seen that even though they advocate running by heart rate, experts have no unified standard for the target heart rate interval to achieve the best fitness effect. The target heart rate of running is different with different algorithms.
Different exercise purposes have different running heart rates.
Since different running goals need to be combined with different running heart rates, it is difficult to unify the statement of running heart rates, so there is only one problem left, that is, how to find your own target running heart rate.
According to my long-term running and fitness practice, I have successfully lost more than 20 kilograms and the current physical and mental exercise effect, the experience is to simplify the problem as much as possible, because only simplification can be easily implemented and adhered to.
In the process of running according to heart rate, it is found that Jiaming sports watch is more reliable in dividing heart rate interval. Taking Jiaming 235 as an example, the heart rate intervals of different exercise effects are distinguished by colors:
If the average runner doesn't want to be carried away by complicated heart rate types and standards, but only wants to achieve certain results through simple running, it is better to combine this simplest and rudest heart rate interval division to carry out running exercises for different purposes.
If you want to lose weight, press120-139; If you want to exercise cardiopulmonary function, press 140- 159 to run; If you want to exercise your muscles, press 160- 179 to run.
Although everyone's physical running level is different and constantly changing, the consistent relationship between exercise effect and running heart rate is basically the same. Just like the three self-regulation schemes provided by Xiao Hong Tanaka, the actual exercise heart rate and the provided target heart rate standard often don't fluctuate too much.
In addition, in order to obtain the best exercise effect, it is necessary to exercise moderately, pay attention to rest and diet, and properly combine strength training to better improve the running effect.
I hope my answer can help you.
Hello, I'm glad to answer this question.
Aerobic jogging can achieve the best exercise effect. Now, more and more people choose to run for exercise. Some people exercise very well, getting healthier and healthier, while others run more gaunt and weaker. What's going on here? There must be something wrong.
In fact, most of these people run fast, and only aerobic jogging can make us get the best exercise effect.
Running fast is beyond our body's tolerance, and our body is overloaded, and oxygen can't be supplied to all organs of the body, which is easy to cause organ damage, and a large number of free radicals will also accelerate our aging.
However, aerobic jogging is within the range that our body can bear because of its high exercise intensity. It is powered by oxygen, so it is easier to run.
Long-term aerobic jogging can help us build a strong aerobic foundation. Our heart and lung function will be stronger and stronger, our endurance will be better and better, our metabolic capacity will be improved, our immunity will be improved, our maximum oxygen uptake will be improved, our muscle strength will be improved, our lactate threshold will be improved, and our body's oxygen utilization capacity will also be improved. Of course, the pace we are most concerned about will gradually improve with the more solid aerobic foundation.
As it turns out, if a novice runs by aerobic jogging from the beginning. Then, he will take many fewer detours than those runners who run together.
What is the standard of aerobic jogging?
The standard of aerobic jogging is 60-80% of the maximum heart rate, usually 70%.
For example, if our highest heart rate is 200 beats per minute.
200× 70% = 140, if we have a sports foundation, it is +5 (infirm -5), 140+5 = 145.
In this way, during aerobic jogging training, we train around the heart rate of 145 beats/min.
In order to maximize the exercise effect, we generally require aerobic jogging for 40-60 minutes at a time.
Novice runners have just started running and may not last for 40 minutes. Don't worry, take your time. 10 minutes to 20 minutes to 30 minutes, as long as you insist on aerobic jogging, you can definitely run for 40 minutes after you are strong.
At first, the speed of aerobic jogging may be slow, and after a long training time, the speed will become faster and faster.
After laying a solid aerobic foundation, it can be improved comprehensively through cross-training. For an elite runner, aerobic jogging should account for about 80% of our usual total training.
Therefore, my answer to the question raised by the subject is: aerobic jogging can achieve the best exercise effect. I am the inky white of the scenery, and this is my answer. I hope I can help you, thank you!
How can running achieve the best exercise effect? 1. What is your running goal? Good mental state? Lose weight? Participate in marathons and so on.
From the point of view of improving health, jogging and running is a kind of systemic exercise, which can increase heart rate, stimulate the cardiopulmonary system and improve the aerobic capacity of the body. Moderate running brings some pressure to the bone and muscle system, which helps to improve the hardness of bones and the toughness of muscles.
Secondly, measure your current physical condition, choose your own running intensity, time and frequency, and consider it comprehensively. At the same time, choose a pair of running shoes that suit you, because a good pair of running shoes can help absorb the impact of landing and protect the knee joint. The heel of running shoes can stabilize the outer layer of the sole, the midsole and the outsole of shoes, which can help avoid the impact on the body when the sole repeatedly touches the ground and reduce the chance of joint injury.
According to American ACSM's suggestion on running aerobic exercise:
Exercise intensity
The range is between 40 ~ 85% of HRR and 50 ~ 90% of HRmax. The range is so wide that considering different physical fitness levels, the average runner can start with low intensity.
Remarks: For ordinary people, self-perception (RPE) can be used to monitor exercise intensity. The intensity described by RPE ranges from 6 to 20, from very easy (6 to 8) to very difficult (19 to 20). You can add a 0 after the intensity value to indicate the estimated heart rate. For example, the values of 14 = 140 BPM and 14 ~ 17 are equivalent to 60 ~ 85% HRR or 86 ~ 92 HRmax.
Motion frequency
The training frequency of low-intensity aerobic training can be 5-7 days per week, medium-intensity training can be 5 days, high-intensity training can be less than 3 days per week, and medium-high intensity training can be changed to 3-5 days per week.
Training time
Training time refers to the total duration of each training. The aerobic training time of middle and low intensity training is longer, and the aerobic training time of high intensity training is shorter. It is recommended that healthy adults complete aerobic training for 20 ~ 60 minutes continuously or intermittently.