Running leads the new wave of fashion sports
Marathon, be happy.
Running has always been an instinct of human beings. Our ancestors used to run for more than ten hours a day to track their prey. Many people regard running as a unique way of life, and others directly turn it into fun in life. Let's take a look at the interesting costumes of the cattle in the world marathon in recent years.
City International Marathon has become a national fitness craze. It is not only a way for you to learn about a city, but also an opportunity for your body to expand. Let's take a look at the world-famous marathon and the marathon schedule that China can take part in.
Global:
1, Tokyo Marathon: It is full of all kinds of exotic clothes, and the enthusiasm of the whole people makes the event a festival.
Time: every February.
2. Boston Marathon: the ultimate goal of runners, the oldest marathon in the world.
Time: American Patriot Day, the third Monday in April every year.
3. Hong Kong Marathon: Stars are frequent visitors. In the past two years, Hong Kong TV and TVB will send artists to participate.
Holding time: every February, from 20 15 to 1.
Running is too young and too simple? Three major running modes
1, alternating speed
Method:
First run at a slow speed of 10 minutes, and then do three sets of sit-ups;
Then run at a speed close to your limit for 10 minutes and do three sets of sit-ups;
Finally, run at middle speed 10 minute, and then do three sets of sit-ups.
Tips: When running, if you have spare capacity, you can also adjust the slope of the treadmill according to your heart rate to increase the difficulty. Running at a constant speed will make muscles tired, and constantly changing the speed and slope can make muscles excited, thus enhancing the weight loss effect. After exercise, the muscles become hot. At this time, doing anaerobic is the most effective. If you do sit-ups, you will get twice the result with half the effort.
2. fundraising long-distance running
Fun running can avoid the damage of ultraviolet rays in the air during the day. Exercise can improve the quality of sleep, relieve stress, help the body drain water and metabolism, reduce edema and make the body look thinner. Aerobic exercise begins to consume sugar in your body, and it takes a long time to burn your fat slowly. Therefore, it is best for fun run to persist for about 45 minutes to achieve the effect of losing weight, which requires long-term persistence.
From 7 pm to 2 am the next day, hormones, the key substances of human metabolism, have the strongest response to physical exercise. Corticosterol related to fat metabolism and thyroid stimulating hormone related to muscle repair have risen sharply, so running at this time can best increase the effect of losing weight.
3. Long-distance jogging with slight sweating
Method:
First jog for 3 laps or walk 400 meters alternately to get your body into a slightly hot state;
Landing on the forefoot, jogging for 4 laps at medium speed with striding or striding, breathing and inhaling, so that the exercise is in an aerobic energy supply state;
When the body enters a slight sweat, slow down slightly, land on all feet, and then run five laps in an effortless jogging state (this is the key time to lose weight).
Long-distance jogging is the main way. Physiologically speaking, when jogging for a long distance with slight sweat, the energy supply of the body will gradually change from "burning" sugar to "burning" fat. Therefore, jogging for about 5000 meters or sweating slightly for 20 minutes will consume a lot of body fat, thus achieving the purpose of slimming and maintaining the ideal weight.
Don't run blindly-solve three problems
No 1, running = calf thickness?
Running is a good way to lose weight, but many MMS stay away from it, thinking that running will make their calves thicker. In fact, this is all caused by wrong running habits and has nothing to do with running itself.
I feel that running calves will thicken, mainly for the following reasons:
1, some people feel tired and tight when running, so they think their calves are "long and thick". In fact, this is just an illusion.
2, the method is wrong, strength training may make the calf grow muscles, resulting in the consequences of thick legs, while running, an aerobic exercise, consumes sugar and fat in the body, only subtracting excess fat.
3. In aerobic strength training, such as dumb-bell exercises and barbell exercises, the expansion rate of muscles will not exceed 20%, so daily running exercises will generally not lead to the thickening of calves.
Running like this makes the calf look better:
1. Stretch your legs before running.
2. Pay attention to the running posture. The correct running posture should be the transition from heel to forefoot.
3. Relax after running. Stretch and relax the calf, friction stretching.
4. Pay attention to the running time and speed. The general aerobic exercise time is 20 to 60 minutes. Excessive aerobic exercise will cause muscle fatigue and joint wear.
Second, does running hurt your knee?
Any exercise, if done incorrectly, will increase the chance of injury, and so will running. But as long as you pay attention to adjusting your running posture and mastering the rhythm, you don't have to worry about knee injuries.
Tips for running without hurting your knees:
1, control the running amount.
Everyone's physique is different, and the amount of running cannot be generalized, so the feeling of running is very important. This feeling is the degree of muscle and body fatigue. For beginners, enough is enough when muscles are tired.
2. Slow down training
In the case of the same amount of running, the higher the speed, the greater the impact, and the more likely it is to hurt the knee. If it's not a competitive game, try jogging.
Step 3 Adjust your running posture
When landing, try to control the ankle position directly below the knee, or slightly back. The bending at the knee will play an excellent buffering role, and the position of the foot tribe will be controlled as much as possible in the forefoot.
No.3, treadmill VS road running, which is better?
Simply put, each has its own advantages and disadvantages, and which effect is good depends on whether your training is scientific and reasonable. Here is a brief introduction to the advantages of running on the treadmill and running on the road.
Treadmill:
Not easily affected by weather conditions.
More professional and systematic, and the training purpose is stronger.
The treadmill is equipped with a shock absorber, which can minimize the pressure on the feet during running.
Road running:
Strong randomness, can change the route, running mode.
You can fully enjoy the natural landscape and fresh air.
At the same time and speed, the calories consumed are greater than those on the treadmill. (Source: vision china)