Things to pay attention to in fitness exercise, the benefits of exercise can not be enjoyed for a lifetime. Exercise can help us to excrete toxins from our bodies quickly. Moderate exercise is good for health. It is said that life lies in exercise. What are the benefits of sharing the things that need attention in fitness exercise?
Matters needing attention in fitness exercise 1 Running is one of the simplest fitness exercises. Having the right running method can make our running and fitness exercise get twice the result with half the effort, so we need to learn some running skills, which will make our running more relaxed and enjoyable. Learn the correct running methods and running precautions with me!
What is the right way to run?
Some people think that running is the easiest exercise to lose weight. Can you lose weight by running? I'll decrypt the answer for you today. The effect of running is good, but now many people will make some running mistakes. So, how to correct it? What is the right way to run?
Pay attention to these five points to make running healthier.
First, buy the wrong shoes.
Running shoes are very important. Everyone's feet are different. It takes us time to choose the shoes that suit us, but it is also necessary. You should go to a professional shoe store and choose shoes that suit your feet under the guidance of professionals. Improper shoes often hurt your legs.
Second, run too hard and too fast.
Running involves a lot of impact on the floor, so you must start at a slow speed, then gradually push hard and gradually improve. If it is too heavy and too fast at first, it will often lead to pain and injury.
Third, do more exercise than your physical fitness.
You think other people's training programs are also suitable for you, but they are not. You should face up to your situation and exercise. For example, jogging should be repeated. Only by establishing a good foundation can we gradually increase the content of exercise.
Fourth, pay too much attention to running posture.
Some female friends are afraid that they will not look good when they run, and pay too much attention to the way they run. In fact, they just need to run out. There are also some senior runners who emphasize the importance of correct posture. If you forcibly change your running posture, it will make your running posture unnatural.
Five, become a slave to the watch
Many people often care about time, distance and speed, but fitness experts say don't wear a watch when running. Make running a pleasure.
Now more and more female friends are starting to run and keep fit. They think that running can not only exercise, but also lose weight. Through investigation, many women will have such a question about jogging, "How long can I lose weight by jogging?" Let me answer this question for you and introduce the precautions for running in winter!
How long can jogging lose weight?
It is difficult for female friends to keep jogging. They don't want to spend much time running. Many people think that after running for 20 or 30 minutes, the body will start to consume fat to produce energy. This idea is wrong. What kind of "fuel" the body chooses to consume is not determined by the time of exercise, but by the intensity of exercise, that is, the speed of running.
At low speed, the body will burn fat; At high speed, it will burn sugar. Therefore, if you run too fast, your body will only use sugar, but you can't lose weight; But if it is too slow, although you can continue to consume fat, it is a pity that the speed is limited, and I am afraid that even if you run for a long time, you will not receive obvious weight loss effect.
Introduce 8 tips for running to lose weight.
First, make a plan.
In order to make your body more accustomed to being in a state of demanding exercise, you need to run in a planned way. Strictly abide by the running schedule at least 3 or 4 times a week, instead of waiting until the time or the weather is fine. Running can strengthen your lower limbs and core muscles. As long as you stick to it, you will find it easier and easier to run. At the same time, running can exercise your endurance. Start your running plan with a short distance, and when you feel relaxed, gradually increase the distance during the weekly exercise.
Second, slow down.
There is no need to stipulate from the beginning that you should run a kilometer in five minutes. Slow down your speed and let you breathe faster than when you walk, instead of panting, until your lungs start to hurt or you can't breathe. Don't run at variable speed, even if it has a good exercise effect on abdominal fat, it is easier to adhere to a comfortable and consistent pace than running fast. Slowing down can make you focus on the correct running posture and relieve some of the pain caused by running. You also have time to see the scenery or chat with your partner, which will make you fall in love with outdoor running. When your body becomes stronger, your pace will naturally accelerate, and you can also challenge variable speed running.
Third, have fun.
We should have fun while jogging. Running is a boring thing. If you hate every minute of running, then maybe you did something wrong. In order to persist, you can take your dog or make an appointment with your best friend, develop a new route, listen to your favorite music or radio station, buy a new set of equipment, record your footprints with an app, or run by the swimming pool and jump down to cool down immediately after running.
Fourth, climb and squat
Strong leg muscles can make running easier. One way is to add mountain climbing to running to strengthen leg exercise. Running uphill will make you feel surprisingly difficult, but you will be surprised at how easy it is to run when your running top turns to a flat road. In addition, you can also exercise lower limb muscles at home by squatting, sprinting, stepping or trying this runner's yoga combination.
Five skills to make running easier.
Element 1: landing buffer
If you carefully observe other people's running, you will find that many people touch the ground with the sole of their feet and make a loud noise when they touch the ground. The correct action is to run with your feet on the ground first, and then transition to the whole foot. This is a kind of protection for ankles and knees to prevent periostitis.
Element 2: Swing arm
Swing arm keeps the balance and coordination of the body during running, which makes the body swing more naturally and more in line with the rhythm of human movement. When swinging your arm, just remember not to leak your hand before and elbow after, and swing naturally with your footsteps.
Element 3: Hold your head high and hold your chest high.
We should hold our heads high in our daily life, not to mention running. Running is to hold your head high, which is helpful to improve the respiratory and circulatory system of the human body and establish a normal memory state. Because your body constantly consumes energy during running, it is easy to get tired. At this time, if you can stand up your spine with your will, it is actually very simple for you to improve your hunchback.
Element 4: Breathing
Breathing during running is profound and long. Generally speaking, you can breathe through the nose nozzle. If your physical strength drops seriously, you can breathe through your mouth.
Element 5: Heart rate
Jogging, as a healthy aerobic exercise, should be distinguished from running fast. Generally speaking, the most suitable number of heart rate rhythms for physical exercise is (220- age) ×60%. You can measure the following items correctly while running.
Warm up before jogging and relax after jogging.
Jogging has a good effect on slimming and can burn a lot of calories, but there are also many precautions. However, jogging should strengthen warm-up exercise, enhance ligament elasticity and joint flexibility, otherwise a little carelessness will cause sports injuries such as muscle strain and sprain.
Be sure to do soothing exercise after jogging, because after strenuous exercise, a lot of blood will concentrate on the lower limbs and muscles. If you stop immediately without soothing exercise, it will affect the blood flowing back to the heart, making the blood stay in the muscles and unable to effectively eliminate lactic acid. It is easy to have insufficient blood supply to the heart and brain, leading to dizziness and fainting.
And many MM worry that running will thicken their calves. In fact, as long as you massage for 5- 10 minutes after running, you will relax the leg muscles, so that the calves will not become thicker and thinner. If circumstances permit, soaking feet with hot water before going to bed can effectively eliminate edema and achieve the effect of stovepipe.
Conclusion: The above details the correct running methods and skills that should be paid attention to in running, which we need to learn and use flexibly in running. I believe that through my introduction, everyone can know more about running, and I hope everyone can keep running!
Precautions for Fitness Exercise 2 It is necessary for teenagers to take part in fitness exercise regularly in peacetime, which can not only enhance their personal physique, but also lay a solid physical foundation for future work. However, according to a series of physical characteristics of teenagers, they are vulnerable to some injuries or accidents during sports, so we must pay attention to the matters needing attention. What should I pay attention to?
1. According to the characteristics of teenagers, such as thin myocardial fibers, weak contractility, poor "pumping blood" function, fast heart rate, low blood pressure and imperfect adjustment function, don't do strenuous, overloaded, long-term exercise and "holding your breath" exercise during physical exercise.
2. According to the characteristics of teenagers' excitability, liveliness, energy but fatigue, in physical exercise, the amount and intensity of exercise should be properly controlled, and the activity time should not be too long, and a shorter interval should be arranged in physical activities.
3. According to the characteristics of teenagers, such as narrow chest, strong elastic strength, weak respiratory muscles, easy fatigue, fast breathing frequency, shallow depth and small vital capacity, it is not appropriate to arrange too much high-intensity and long-term endurance exercise during physical exercise. Instead, they should choose low-intensity and short-term fitness running and develop the hygienic habit of breathing through their noses.
4. According to the characteristics that teenagers have less protein in muscles and more organic matter in bones, we should pay attention to cultivating correct posture in physical exercise, and don't run and jump repeatedly for a long time, and don't practice jumping from heights too much. When jumping from a height, you should land on the ground with your forefoot first and bend your knees at the same time to prevent your body from being too shaken. At the same time, the load of strength training should not be too large and the time should not be too long. You can practice with sit-ups and barbells.