The first rule of stovepipe: control the time and speed of exercise

Time: burning fat for half an hour is the best.

Long-distance running stovepipe should first pay attention to the running time, and it is best to reach 30 minutes to 45 minutes each time, so as to effectively burn fat, reduce body fat and naturally stovepipe. Of course, novices should not think about it overnight. They will be overloaded from the beginning, exceeding 60 minutes, and excessive exercise will cause muscle fatigue and joint wear.

Also pay attention to the speed of running. Not that you can lose weight as soon as possible. Running to lose weight should not be too fast, and the heart rate range of aerobic exercise should be controlled within: (220- age) × (60% ~ 80%). For example, a 20-year-old man's heart rate during aerobic exercise is 120 ~ 160 beats/min. In this heart rate range, the effect of reducing fat is the best.

Stovepipe rule 2: Stretch after running

Stretching: make calf muscle fibers more slender.

Many people know how to warm up before running, but they often ignore the stretching action after running. Many novices go home to rest immediately after running, which makes the long-distance running stovepipe get twice the result with half the effort During running, the muscles contract constantly and become stiff, giving people the illusion that the calves are getting thicker. Stretching helps to stretch muscles, restore shape and maintain a sense of lines. It is more conducive to the transportation and elimination of metabolites and the release of muscle fatigue. Stretching after long-distance running can make calf muscle fibers difficult to overlap, make muscle fibers more slender and muscle lines more slender, and eliminate fatigue caused by running. After running, the stretching time is about 10 minute, and a stretching action takes as little as 15 seconds and as much as 1 minute. In addition to stretching the head, hands, shoulders and hips, leg stretching is particularly important. It is best to stretch the large muscle groups and calves of the whole body so that the muscles can be fully stretched.

Rule 3 of stovepipe: Diet control after running

Diet: Eating less staple food after running can reduce fat.

Many runners think that running has burned fat, and they tend to eat more after running, even some foreign fast food does not leave their hands, resulting in more calories than running, leading to weight gain and thicker calves. People who want to lose weight by running should not be "willful" in their diet after running. After running, you should strictly control your diet, and you can appropriately supplement protein to control your carbohydrate intake. For beginners, reducing carbohydrates means eating less staple food, and at the same time, it is best to control the diet at eight points after running, which can reduce calorie intake and fat more effectively.

"In addition to eating less staple food, drinking less drinks is also the key." We often see a gymnast running on the treadmill in the gym. There is a bottle of coke on the treadmill. A bottle of coke has as many as 400 calories, but the gymnast may not burn that many calories after running on the treadmill for 30 minutes.

The daily intake and consumption of calories is a subtraction formula. If you consume more calories than you consume every day, fat will accumulate and people will get fat. There are only two ways to lose weight. One is to reduce intake, which is often called dieting, and the other is to increase consumption, which is often called aerobic exercise.