From the point of view of exercise physiology, people's weight is mainly affected by energy intake and consumption. More intake, less consumption and weight gain; On the contrary, lose weight. Therefore, the principle of losing weight is mainly to increase energy consumption and reduce energy intake. Running can effectively increase energy consumption, thus reducing weight. However, running to lose weight must achieve a certain amount of exercise in order to achieve the purpose of losing excess fat. Generally speaking, if you want to consume 1 kg of fat, you need to run about 10 km.
The scientific running method is:
1, prepare for the activity
Warm-up activities must be carried out before running, in order to make the body gradually transition from a relatively quiet state to a moderately tense state of muscles, improve the excitability of the central nervous system and the activity ability of various organs to meet the needs of running. You can swing your arms, swing your legs, bend over, turn around, squat, etc., paying special attention to the movements of hips, knees and ankles. When you are feverish, feel light and your heart rate reaches 85 beats/min or above, you can start running.
1. Swing your arms alternately in place.
Swing arm can not only maintain the balance of the body during running, but also promote the back pedal of the supporting leg and the swinging frequency of the leg.
Methods: Stand in situ and listen to the high-five signal to do exercises. High-five should have a fast and slow rhythm, usually slow, fast and slow. Exercise 2-3 groups at a time, each group 15 "-20 ". The requirement is that the shoulder joint should be relaxed and feel. Pay attention to the forward strength when swinging forward.
Run with your legs up.
Enhance the muscle strength of the front thigh and the flexibility of the hip ligament, develop the muscle strength of the calf and the flexibility of the knee joint, and improve the action frequency.
Methods: ① Practice in situ or with support, regularly (10 "~15") or regularly (50 ~ 60 times); ② Practice while marching, from slow to fast, and run gradually on the way (signal rhythm can also be added); (4) In-situ weight-bearing (light sandbags tied to thighs) practice, the method is the same as ①; The requirements are that the thighs are at right angles to the trunk, the support legs are fully extended, and the center of gravity is raised to prevent the upper body from leaning forward or backward.
3. alternate small steps.
Reduce the range of running and speed up the frequency of running.
Methods: ① Fast and slow rhythm change exercises; ② Gradually transition to accelerated running practice. The practice distance is 60 ~ 80 meters. The requirements are that the movements of upper and lower limbs are coordinated and relaxed, the frequency is fast, and the forefoot actively scrapes the ground.
Step 4 swap jumps and push the barbell lightly
Develop coordinated exertion of upper and lower limbs.
Methods: Regular (20 "~ 30") or in groups for a certain number of in-situ exercises. The requirements are gradual and have a certain rate.
Step 2 run
Running needs a certain amount of exercise, and mastering the intensity of exercise is the key to fitness running. Heart rate index is generally used to measure exercise intensity.
(1) Suitable exercise intensity. The heart rate per minute is 170- year. If a runner is 40 years old, his suitable heart rate for running should be about 130 beats/min. (2) The number, time and distance of practice. Teenagers 4 ~ 5 times a week, 30 ~ 40 minutes each time, with a distance of about 5000 meters; Middle-aged and elderly people spend 25 to 30 minutes four times a week, with a distance of about 3000 meters. Try to lose weight and run for as long as possible.
The amount of exercise you run every day is not constant, you can increase or decrease it slightly according to your physical condition. If you practice 4 times a week, the amount of exercise can be adjusted. The increase of exercise must strictly follow the principle of gradual progress and must not be excessive.
3. Organize exercises
After running, you must do a finishing (relaxation) exercise, so that all organs of the human body can gradually return to a relatively quiet state from a state of movement.
Solution: You can walk slowly for a while and then take a few deep breaths, usually for 3 to 5 minutes.
Tip:
What we need to know is a fundamental reason why people get fat: absorption and consumption! When you eat too much, your body doesn't need so much nutrition, so it turns into fat and accumulates. If you want to keep yourself from getting fat, you must keep it: daily intake of calories = body consumption of calories. If you want to lose weight, you must do it: the calories you consume every day. This is the principle of losing weight. So remember that effective running to lose weight must also be combined with a reasonable diet.
Key points of correct running
There is no fixed pattern for running. As long as the movements of all parts of the body can be coordinated and smooth, and will not cause nervous movements, they are generally effective running movements.
First of all, you should have a good posture; The premise of good body posture is proper muscle strength. Some exercises that can enhance muscle strength, such as sit-ups, push-ups, interactive squats, pull-ups, etc., are conducive to maintaining good body posture and obtaining effective running movements.
The standard running posture is to keep the head and trunk straight, the body is quite relaxed, the head is raised, the eyes are looking straight ahead, the arms are naturally drooping, and the fingers are gently held to the center line of the body. When you step forward, your feet are just below the center of gravity.