The correct way to run healthily 1 Running to lose weight is harmful to the body.
Running can not only exercise heart and lung function, but also enhance muscle strength. Continuous and effective jogging can also play the role of consuming energy and reducing fat. However, if the running posture is incorrect, it will not only fail to achieve the ideal fitness effect, but may also bring harm to the body. For example, it causes serious joint wear and low back pain.
What is the wrong running posture?
The stride is too big. When people start running for fitness, they always like to increase their stride to improve the exercise effect. In fact, increasing the stride will inevitably lead to long flight time, large fluctuation of the center of gravity, heavy landing force and increased vibration to the human body. When you exercise on the treadmill, you should choose the appropriate speed according to your own ability. Stride and frequency beyond one's ability may increase the chance of sports risk.
Down to earth. Many people are used to touching the ground with all their feet when running. In fact, this landing method is not correct. Because there is no buffer and transition when landing, it is easy to "squat" and easily impact the cervical spine, especially when running on hard ground such as asphalt road. In the long run, it is easy to cause tibial periostitis.
Swing from side to side Some enthusiasts, especially teenagers, like to shake their bodies from side to side when running. They think running like this is "exciting", just like the "swinging" action of riding a bicycle. In fact, this will not only increase unnecessary physical exertion, but also destroy the linearity of running and affect the speed and effect.
Internal and external characters. Many people have splayed feet when walking every day. If they still have splayed feet or splayed feet when running, their knees and toes can't keep the same direction, which will increase the burden on the knee joint and easily cause injuries to the knee joint and other parts in the long run.
Distract yourself and watch TV. In order to get rid of athletes' boredom, many gyms install televisions above treadmills, so many people either raise their heads or lower their heads when running, which will increase the burden and vibration of cervical vertebrae. When running, naturally keep your head straight and your eyes straight ahead.
Running posture should be correct.
Keep your body forward and upright (don't lean forward and lean back); The toes naturally fall to the ground, and every movement is very relaxed; Put down your arms and swing forward, stretch your arms and shoulders backwards, and spread your chest to make your breathing smooth; Hips are directly under the body (I feel my hips rolling under my body when running); Keep your head forward, just above your shoulders, and don't turn left or right.
Breathing and rhythm should be coordinated when running.
Breathing through the nose and running rhythm can meet the oxygen demand in the body. Generally speaking, according to your physical condition and the change of running speed, you can take two steps, two steps or three steps. With the increase of running distance and intensity, oxygen demand increases, which can change the breathing mode of nose and mouth.
Comfortable running clothes and favorite applications.
It goes without saying. You have to buy running shoes, which will not only make you run more comfortably, but also prevent you from getting hurt. You have to buy breathable clothes. If you run in cold weather, you must keep warm. Sports bra is a necessity for female runners, which can prevent you from being rubbed by clothes. A favorite sports App, the App is your most loyal recorder for every runner.
Every day's data is truthfully recorded and can be shared with others.
Do more stretching exercises before and after running
Do some stretching or relaxing exercises before running, on the one hand, you can warm up to prevent injury, on the other hand, you can consume some glycogen first, so that the burning efficiency of fat can be greatly improved after running. Before we run, we should first stretch the muscles of our legs so that our calves can meet the movements behind us in the best condition. Stretching after running can not only relieve and avoid muscle tension after running, but also effectively keep the leg shape perfect.
Running should be timely, moderate and suitable.
Arrange training plans according to individual differences. You should increase the amount of training step by step according to your own reality, listen to your body's call, and don't deliberately copy the amount of training of others. With the growth of age, we should moderately reduce the amount of training and pay attention to the running season. Run no more than 4 times a week, and the total amount does not exceed 30 kilometers. If you still have energy and physical strength, you can practice some other sports after running, especially those with less impact on your knees.
Pay attention to the running diet.
2 to 4 hours before running, you should eat food that is convenient to carry, has a relatively high protein content and is easy to digest and absorb; Drinking a sports drink half an hour before running can replenish energy for the body; Water and electrolyte must be supplemented during running, which is very important to maintain electrolyte balance in the body; After running, you can eat some energy bars and replenish energy and protein in time, which is good for preventing muscle decomposition, promoting muscle synthesis and shaping "lean body".
Four tests determine whether you are suitable for running.
1, hamstring flexibility
Stretch hamstring with elastic rope or towel, try to lift one leg at 90 degrees to the body and hold it for a few seconds ... Test the flexibility of hamstring 1:.
Wrap it with an elastic rope or a towel to stretch the hamstring. Try to lift one leg at 90 degrees to your body, hold it for a few seconds, and then switch to the other leg.
If it doesn't reach 90 degrees, put down the rope, repeat the stretching action, gently press leg press's back to his chest, and do both feet twice. If you want to achieve better results, do this stretching every day.
2. Stability of core muscles
Try to do 20 sit-ups in a row, using only abdominal muscle strength.
If you can't, you can do the following actions: bend your knees 90 degrees, contract your chin, then lean forward close to your knees, exert pressure on your abdomen, and keep your hips and upper body away from your legs. Do two groups, each group 10 to 20. If you want to achieve better results, you can straighten your arms up and do two groups of V-shaped sit-ups, each group 10.
3. Upper body strength
Do 10 standard sit-ups with loose hips. Men need to make 20.
If you can't, do the following exercise. Hold a dumbbell with a weight of 1~8 kg in each hand, bend your elbow, and the elbow is located at your hip. Quickly raise the fist to the chin position in turn, and do 10 seconds as a group, and do two groups at a time. In order to achieve better results, increase the time of each group to 20 seconds.
4. Leg strength
Lift your legs forward 45 degrees, put them down, and keep your feet off the ground. Do 20 lifts in a row and then put it down.
If you can't do it, try to touch the ground every time you step, and try to do it 20 times. If you can finally complete 20 leg lifts without stopping, you can tie a 1~2 kg weight to your ankle and try to do 20 more.
If you want to achieve maximum effect, tie 3 pounds around your ankle.
The correct way to run healthily Part II: How to adjust the correct running posture.
Landing buffer
If you look carefully in your life, you will find that many people run on their feet and make a loud noise when they land. In fact, the real action is when running, the middle foot should land first, and the sole of the foot should not land. This is a kind of protection for ankles and knees to prevent periostitis.
Wave one's arm
Swing arm is to keep the balance and coordination of the body during running, so that the body swings more naturally and conforms to the rhythm of human movement. When swinging your arms, just remember not to put your elbows in front and your hands behind, and swing naturally with your steps.
to chin up and chest out
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.
breathe
Correct breathing is a dozen key points to master when running, because breathing during running is far-reaching and long. Generally, nose suction nozzle is used, and mouth suction nozzle can be used when physical strength drops seriously.
Head and shoulders
Keep the head and shoulders stable. Keep your head straight forward and your chin slightly retracted, but don't bow your head. When running, relax your drooping shoulders first, then shrug your shoulders as much as possible, stop for a while, restore your original posture, and repeat.
Arms and hands
Hold your hands slightly, bend your arms about 90 degrees, and naturally swing back and forth. Be careful not to put your elbows on your forearms and your hands on your back arms.
leg
When running, you can choose to use your thighs to drive your calves. Your knees must be pointed at your toes, lifted to a reasonable height, then put them down and repeat.
Bilegged
Relax your feet and don't tighten your toes. When your feet are raised to 10 cm above the ground, you can put them down and repeat. Don't use too much force on the forefoot when the sole hits the ground, so as not to cause muscular calf.
Second, the benefits of running to various organs of the human body
1 eye
People who insist on long-distance running spend about 1 hour looking straight into the distance every day, which is a good relaxation for their eyes. If there is a school-age child at home, he can keep running every day, and the chance of myopia will definitely be reduced.
2. Neck, shoulders and spine
People who often sit in front of the computer have more or less problems with their cervical vertebrae and shoulders. Correct running posture requires straight and relaxed back, and long-term persistence will greatly improve the discomfort of cervical spine and shoulders.
3. Heart
Sticking to running will give you strong heart and cardiovascular system functions. When the maximum oxygen uptake increases, the oxygen delivered to various organs of the body increases greatly, and the working quality of various organs naturally improves greatly. In addition, middle and long-distance running will accelerate blood circulation, so that the coronary artery has enough blood to supply the myocardium, thus preventing various heart diseases. Through the movement of lower limbs, it can promote venous blood to return to the heart and prevent venous thrombosis.
4. Blood
With a strong cardiovascular system, the blood quality of runners is better than that of ordinary people. The adaptability of the body to long-term middle-distance running can improve metabolism and reduce blood lipid and cholesterol levels.
5. Lung and respiratory system
Long-term long-distance running exercise can strengthen lung function and increase vital capacity-regular long-distance running can develop lung respiratory muscles, make the amount of ventilation larger every time and enhance lung function.
6. Liver
Running eliminates fatty liver, which has been verified by many runners and is very effective.
7. Abdomen
A flat abdomen or obvious abdominal muscle groove is the dream of many people. Many fitness instructors' suggestions and exercises such as abdominal ripper that are widely circulated on the Internet can help you make your abdominal muscles stronger, but you still need aerobic exercise such as running to get rid of the thick fat package outside your abdominal muscles. Of course, we should stick to it, because belly is the most cunning, and if we relax a little, we will fight back.
8. Waist and hips
The change of running on the body is first reflected in this position. Many runners have had this experience. After running for a while, they didn't lose weight obviously, but their bodies improved obviously, especially their waistlines became more beautiful.
Iii. Benefits of 10 Regular running
1. Say goodbye to the bloated figure
Many people start running because they want to lose weight. Running is really the best way to lose weight. Running burns more calories per minute than other sports.
2. prevent your bones and muscles from degenerating
Our bones are in harmony with your physical needs. Sitting in front of the monitor for a long time makes our bones more and more fragile. And long-term regular exercise can keep bones healthy. Furthermore, it is to prevent our bodies from aging faster. Regular high-intensity exercise, such as running, has been proved to promote the growth of human hormones, which are drugs that celebrities keep injecting to look younger.
Fight disease
Running can also greatly reduce the risk of breast cancer and stroke. Doctors often advise patients with early osteoporosis, diabetes and hypertension to run more.
4. Maintain and improve the overall physical level.
Running is the best sport that people can take part in. It can raise cholesterol, reduce the risk of blood clots, and exercise your 50% idle lungs. Running can also enhance immunity by increasing lymphocytes.
5. Make you more confident
Jogging, like other solo sports, can enhance your self-confidence. Running makes you try again and again, making you stronger and more confident. He lets you really cross a mountain and an obstacle. When you realize that your body is stronger and more useful, you will feel powerful and free. Self-confidence is a valuable asset for runners who successfully lose weight through running and get their ideal figure.
6. Relax yourself and relieve stress.
Jogging can distract Nie. Bathe in the roadside scenery, and your troubles will surely disappear. If you have a lot of troubles recently, you might as well try long-distance running. After two or three hours of long-distance running, you will clear your head and calm yourself down. If you feel extremely depressed at this time, why not run quickly, and then your mood will be better.
7. The famous "Runner's Peak Experience"
Including releasing stress, jogging has been proved to improve your mentality. Running, especially outdoor and traveling, will release a substance from the body, which will make you feel happy (the peak experience of runners) or just happy. Running has been used to treat clinical depression, addiction and so on for many years. Less stress, less depression, less fatigue, less confusion, after a period of regular running, the patient quickly changed. Running gives them an object of attention and shows them that there are some beautiful things besides negative state and addicted affairs.
8. Exercise your mind
Running is good for your brain and body. By overcoming a series of obstacles in running, you learn concentration and determination. After going through those long-distance running or other events that you almost gave up, you will find that the strong will and physique during running make you have the same concentration and determination in other aspects.
9. Enhance the spirit of cooperation
It is also a very worthwhile benefit. This benefit may surprise many people, because people think that running can't get this benefit, just because running is a solo exercise. But running sometimes does require cooperation. Traveling and running, especially in places with poor road conditions, require a great sense of cooperation. These roads often have some obstacles, such as stones and shrubs, which make running difficult.
10. Anytime, Anywhere, Simple
Almost without equipment, not many sports can be performed anywhere. I'm sure the ancient Greeks thought they didn't even need shoes and clothes. Today, we just need a better pair of running shoes, and then we can set off. From the city to the suburbs, the whole world is waiting for you to explore. Do you travel a lot? There must be room for your sneakers in your suitcase. The world is your gym. Find it again.
Four, the five benefits of morning running
1, lose weight
The main reason why most people run is to burn calories, that is, to lose weight. Some experts even think that running on an empty stomach in the morning burns more calories than at other times. It depends on two things: your metabolism starts early and you run long enough, so you can burn more fat. Second, if you run on an empty stomach, you have to consume the only energy in your stomach, because an empty stomach is where you store fat in your body. If you want to lose weight more effectively, make running the first thing in your day.
2. Inner peace
Most runners think that running can clear their minds and continue their creativity. When the road is stepped on, the problem will be solved and the idea will bloom. This may be related to the release of endorphins, which will bring calmness, tranquility and freshness to the body and mind. Why not immerse yourself in powerful endorphins in the morning? If you know a hard day, a good way is to take the initiative and go out for a run in the morning. Try it, and you will find that the work pressure will be much less than before.
3. No excuses
Running in the morning, all the typical excuses to avoid exercise (such as no time, being too tired after work or not being able to get along with relatives) can be sidelined. Now those spare time can be used to take care of other things, or stay on the sofa without feeling guilty at all. Completing the exercise in the morning will also give you continuous motivation throughout the day, and you won't make excuses for other important tasks that you don't usually want to do.
4, less waste gas
One advantage of running early is that you can start exercising before the cars and cars on the road pollute you. Automobile exhaust will increase the risk of heart disease and cancer, so if you want to breathe the freshest air, put on running shoes early in the morning.
Step 5 run further
This is obvious, the air can not help but be fresh, and the temperature is relatively low before the sun bakes the road. Morning running is a good way to avoid hot and humid weather and heatstroke. Exercise in cool weather usually runs a little farther than in hot weather. Note: Be sure to eat something before running in the morning. Don't run hungry, but don't eat too much.
The correct method of healthy operation Article 3, we need to pay attention to the following points:
1, time, don't eat before running, try to get up in the morning or after 5 pm.
2. At the beginning of exercise, don't do too much, jog or walk fast, pay attention to the breathing rhythm and do aerobic exercise, and then gradually increase the training volume after a period of adaptation.
3. Don't sit or lie down immediately after the training, walk slowly, and then sit down after the breathing heart rate is completely stable.
Correct running posture and methods can really lose weight, but some sports losers will say, how did you get fat when running? It seems that running can't lose weight. In fact, the failure of many exercise dieters is often related to their wrong ideas and practices. Beware of running to lose weight. Many misunderstandings and improper methods will make you fatter and fatter. Briefly introduce some misunderstandings of running to lose weight:
One of the misunderstandings: as long as you exercise more, you can achieve the goal of losing weight.
Although exercise can consume calories in the human body, the effect of losing weight by exercise alone is not obvious. Research shows that even if you play tennis for a few hours every day, as long as you drink one or two tins of sweet drinks or eat more western-style cakes, the hard-won weight loss results will go up in smoke. Therefore, in order to achieve a lasting weight loss effect, besides exercise, we should also make reasonable adjustments in diet.
Myth 2: Fasting exercise is harmful to health.
People are always worried that fasting exercise will cause hypoglycemia due to a large consumption of glycogen stored in the body, such as dizziness, fatigue and palpitation, which is not good for health. However, according to the research of Dr. Duipa of Dallas Fitness Center, moderate exercise, such as walking, dancing, jogging, cycling and so on. For 65438+ 0-2 hours before meals, it is helpful to lose weight. This is because no new fatty acids enter the body's fat cells at this time, and it is easier to consume excess fat (especially postpartum fat), and the weight loss effect is better than post-meal exercise. In addition, due to the appropriate amount of exercise, the heat energy consumption is less, and the energy stored in the body is enough, which will not affect health.
Myth 3: You can lose weight by jogging for 30 minutes every day.
Although jogging for 30 minutes can achieve the purpose of aerobic exercise, it has little effect on losing weight. Practice has proved that only when the exercise lasts for more than 40 minutes can the body's fat be mobilized to supply energy with glycogen. With the extension of exercise time, the proportion of fat energy supply can reach 85% of total consumption. It can be seen that no matter the exercise intensity is less than 40 minutes, the fat consumption is not obvious.
Myth 4: There is a whole or partial choice for exercise to lose weight.
People often hear or see words such as "reducing waist", "reducing buttocks" and "reducing abdomen" in an advertisement. So, can local exercise reduce local fat? First, local exercise consumes less total energy, is easy to fatigue, and cannot last; Second, fat energy supply is regulated by nervous and endocrine systems, but this regulation is systemic. It doesn't mean that you can reduce excess fat in any part through practice, but you can lose weight where the blood supply is good and it is conducive to fat consumption. For example, after a period of exercise, dieters have not lost much waist circumference, but their cheeks have lost weight, which is why. Exercise consumes more calories than intake, which will lead to the reduction of body fat, rather than just losing a part, and the other parts will remain unchanged.
Myth 5: The greater the exercise intensity, the more intense the exercise, and the better the weight loss effect.
Only continuous low-intensity aerobic exercise can consume excess fat, because muscles mainly use oxidized fatty acids to obtain energy during low-intensity exercise, so fat consumption is rapid. With the increase of exercise intensity, the proportion of fat consumption only accounts for 15%. Therefore, relaxation and long-term low-intensity exercise or long-term exercise with heart rate 100 and 124 times/minute are most beneficial to lose weight.