Don't make mistakes in running and fitness. Many people choose running and fitness when they lose weight. Running and fitness can help us exercise, but many people still have many problems during running. Let's take a look at the misunderstandings and knowledge of running and fitness.

Misunderstanding of running and fitness 1 Misunderstanding 1: Run hard when you start running.

Many people are eager to lose weight and run from the beginning. Actually, this is not the best way to lose weight. The power in the human body is divided into fast power and stored power.

As long as you exercise to a certain extent, the "fat" in your body will become faster and smaller. In other words, if you are not in good health and tired, but the consumption of fat has not yet started.

Myth 2: Running without warm-up activities.

If you choose to run for fitness, you need to do some warm-up exercises in advance. First, exercise after warm-up can reduce the harm to the body. Second, running after warming up can make your body fat enter the burning working state as soon as possible.

Myth 3: Wear a pair of shoes and run at will.

If you put on a pair of shoes to run at will, the consequences of fitness will be greatly reduced. Many people like to run in sneakers. Experts say that the soles of sports shoes are too flat and the cushioning effect is not good, which will directly lead to knee injury.

Shoes are running equipment. When choosing professional running shoes, pay attention to whether they fit. The rule is that you would rather be bigger than smaller, otherwise it will wear your feet.

Myth 4: Run for 20 minutes at a time.

According to some reliable surveys, it can be found that if you do enough warm-up exercise and jog for 20 minutes, the amount of fast power consumption is similar, and you can mobilize to prepare for some burning work.

If you stop exercising, you will not be able to burn fat and lose weight. Therefore, if you want to lose weight by running, the time must not be less than 20 minutes.

Myth 5: Run fast.

Sweating and panting, so running time is not long, and more importantly, you don't consume any fat. The decomposition of human energy is mainly through aerobic and anaerobic exercise, and aerobic oxidation of aerobic sugar and fat.

The body can only stop anaerobic energy supply, so fat can't interfere with energy supply, so as long as low-intensity activities are aerobic activities, fat will be consumed as energy supply.

If your running fitness effect is not obvious, you should stop and adjust yourself according to the above methods. Only by opening the running mode correctly can it be beneficial to your health.

Matters needing attention in winter running

1, afraid of cold and not running? You're not afraid of the cold if you run away.

Do you think it's not cold if you don't want to move? In fact, you are not afraid of the cold at all! In winter, our hands and feet are cold because of slow metabolism, and the blood reaching our limbs is small.

When running, the blood circulation of the body is accelerated, which can warm the whole body. In addition, the blood circulation of running is accelerated, the metabolism is vigorous, and the excitability of cerebral cortex is enhanced, so that the thermoregulation center can regulate the body temperature sensitively and accurately, and improve people's ability to keep out the cold.

2, it is easy to accumulate fat in winter, and you need to run more to lose weight.

I believe that everyone has a deep understanding of the sentence that it is easy to get fat in winter. In cold weather, the body will instinctively store more fat to keep out the cold. At this time, the speed of human fat anabolism is 2 ~ 4 times faster than usual, while the speed of fat catabolism is lower than usual 10%.

Misunderstanding of running fitness 2 Misunderstanding of running fitness

Knee bending and hip weakness

The real reason why knees bend inward during running is that hip muscles are not strong enough. When running, your knees should be as wide as your hips. Once the hip muscles are weak and it is difficult to support their own weight, gravity will transfer to the knees, causing the knees to bend.

Asymmetric operation mode

When running, you can judge whether one foot hits the ground harder than the other by hearing. This phenomenon shows that there is inherent mechanism error in running mode, which is easy to be ignored and easily leads to foot pain or foot injury.

"Heel type" is confused with "forefoot type"

"Heel-type" runners have greater heel strength when their feet touch the ground; However, the forefoot of the "forefoot" runner is more stressed during running. When running, "heel type" exerts more pressure on feet than "forefoot type". Some "forefoot" runners have problems because the front of their feet is not strong enough to support their weight. If you have any questions, you should seek the advice of a physical therapist.

Excessive step or improper swing arm.

These two are the main causes of running back pain. Excessive pace will cause excessive body distortion and affect the health of pelvis and spine; Excessive arm swing can also lead to spinal deviation.

I don't know your foot type

People who don't realize that their feet are too flat are more likely to get hurt during running. Experts say that if you don't know your foot type, it's easy to choose inappropriate shoes. It is best to go to a professional shoe store and choose the right running shoes under the guidance of professionals.

Precautions for running

Running posture

Running posture is the foundation of all running skills. The correct running posture is that the upper body is upright, the lower body is relaxed, the body leans forward, the head is straight, as straight as the back, and the head, chest and navel keep a line. Relax your arms and swing back. The weight of your body leans forward and presses on your abdomen. Twist your back, especially your waist, in your swing, lift your gluteal flexors, and then lift your thighs, calves and feet forward.

execution time

Try not to run in the morning, because plants can't do photosynthesis at night but breathe and release carbon dioxide. When they arrive every morning, the air is full of carbon dioxide, and the concentration of oxygen is relatively low, so running will be very uncomfortable, which will cause great pressure on cardiopulmonary function. Generally, it is good to run at 0: 00 or around 9: 00 in the evening/kloc-specifically, because of the high oxygen content in the air at this time of the day, breathing is very smooth and comfortable.

Running clothes and shoes

Running shoes are very important. Running shoes are generally recommended. Choosing good running shoes can protect the arch, knees and ankles and avoid pain. If the stakes are high, the requirements for running shoes are lower.