Matters needing attention in slimming fun running.
1, running rhythm
Running at night is not recommended to start running. In the first stage, you can choose to warm up quickly and gradually start to accelerate after jogging. Jogging is appropriate. When running, you should relax your muscles, swing your arms naturally, hold your chest and abdomen, lean forward slightly and take a deep breath in your abdomen. Breathe frequently and keep a good rhythm. You can breathe in two steps or in two steps.
2, a reasonable diet
People who choose fun run are advised to eat something before running, and remember not to run on an empty stomach to avoid hypoglycemia and exhaustion; We can eat some digestible cereal, soda crackers or fruit 1 hour before running.
3. Do muscle stretching for at least 10 minutes before running.
Before running, giving some stimulation to the body muscles can improve the burning efficiency of fat. After muscle strength exercise, the body will secrete growth hormone, promote the increase of lipolytic enzymes in the body and make fat burning more efficient. Suitable muscle strength exercises include squats or abdominal exercises, which will have a good effect if you persist for more than ten minutes. Doing strength exercises may make you feel tired, but we still suggest that you should "gasp" to improve the burning effect of aerobic exercise.
4. Execution time
In the first 20 minutes of running, most sugar is consumed in the form of energy, not fat. After 20 minutes, the fat is consumed in large quantities. Therefore, it is very important to keep running for more than 20 minutes if you want to lose fat.
5. Add water and sugar after running.
For people who are losing weight, in addition to hydrating after running, sugar can also be properly supplemented to avoid protein decomposition and muscle consumption. But the supplementary energy should be controlled within 300 calories. If you go to bed hungry after running, you will feel particularly tired the next day, and then you will lose the motivation to run and affect the effect of losing weight.
6, completely relax the leg muscles
Don't forget to stretch after running at night. You can lift your legs for 5- 10 minutes, and massage from the soles of your feet to the upper thighs to eliminate edema and promote blood circulation. After a few days of persistence, you will find that your legs are much tighter and you will feel thinner and more stylish as a whole.
In addition, choosing to run at night has the following benefits:
1, the temperature is suitable, and the ultraviolet ray is reduced.
2. The improvement of sleep quality after exercise helps to relieve stress, and the mental state is good the next day, which helps to improve work efficiency.
3, improve metabolism, improve body edema, drink dull skin, feel good the next day.
4. Completely relax and release negative emotions.
Further reading
Fun running and fitness for office workers
Fun run, pay attention to five points.
One is to carry a flashlight with you, such as wearing a hat with a ceiling light and a vest with a lighting lamp. If you don't have such professional equipment, you can hold a flashlight in your hand.
Second, pay attention to traffic safety on the road. It is best to wear colorful clothes or sports coats with reflective stripes similar to traffic police. You can also wear a small mirror on your body to ensure that others can see you. Pay attention to vehicles when running on the road, and pay attention to cyclists who may suddenly appear when running on the mountain road.
Third, it is best to choose a familiar road for exercise, such as choosing a road when running during the day. If you run in a strange environment, remember the main signs along the way.
Fourth, try to raise your feet when running. Sometimes the lighting at night will make people have a certain illusion about height and depth, thus increasing the chance of runners falling. When you start running, you can raise your feet appropriately, and gradually you can get familiar with this running posture.
Fifth, it is best not to run with a walkman on. After all, running at night is more dangerous than during the day, and the eyesight of runners has been affected at night, so it is best to keep the other senses completely sensitive, especially the hearing.
Extended reading: four simple fitness methods for office workers
1. The average office worker works eight hours, so we divide the working hours into four equal parts. Every hour, we can take a proper rest 10- 15 minutes, and use this time to stand up and walk, shrug our shoulders, or close our eyes to relax ourselves.
2. White-collar workers can gently press their temples with their hands and slowly rub their eyes; Or go to the window and look out to relax some nervous nerves. Or talk about some interesting things with colleagues, and everyone will laugh it off and relax their nervous work psychology. It can also enhance the feelings with colleagues and help both physically and mentally. Shrugging is the fastest way to relieve.
3. Shrugging can not only make the shoulders move, but also massage the cervical vertebrae locally, so that the blood flow in the neck and shoulders is smooth, which can relax muscles and promote blood circulation. The method is simple: first, stand upright, hold your chest out and pull out your neck, with your arms perpendicular to your side, and then raise your shoulders as high as possible. Makes your neck and shoulders ache. After the shoulder is raised, stop 1 sec, and then sink the shoulder hard. A shrug is 1 time, and 8 times is 1 group. Do 3-5 groups every day. If there is enough time, we can increase the number of times.
4. Another little gesture similar to shrug is shaking your head gently, which can also relax your body. As the saying goes, "shake your head, strengthen your neck and strengthen your brain." However, it should be noted that you should also follow the correct method of shaking your head. Shake your head slowly counterclockwise or clockwise. Generally, you can do 2-3 groups in 5 laps. You can't rush it, and you can't faint yourself.
It is best to finish running within one hour after supper.
Song Kang believes that, on the whole, it is best to exercise before 22 o'clock in the evening.
The "fun run" should start one hour after dinner, usually around 9 o'clock. Avoid strenuous exercise. It takes a long time for the body to recover after overwork, which is likely to affect the sleep that night and the state of the next day. It is best to choose aerobic exercise, that is, jogging and brisk walking, with slight sweating as the standard.
In addition, the exercise time is preferably 30 minutes to 60 minutes. Too short to burn fat. If the time is too long, it will lead to excessive fatigue, affect sleep and even work the next day. How long the specific time is appropriate can be said to vary from person to person. It is best to step by step, starting from 30 minutes and gradually increasing the time until the most suitable exercise intensity and exercise time are found.
At the same time, in fun run, the temperature is often low and the air is cool, so it is easy for the weak to bury health risks by blowing cool air after sweating. Chinese medicine believes that the human body's resistance to foreign evils depends entirely on the texture of skin and muscles. However, when people are running, blood will flow to the limbs one after another to raise their temperature, and the acupoints will open after being heated. At this time, blowing air can easily lead to exogenous cold and evil, which will bury hidden dangers of disease. If the infirm must go to fun run, try to avoid windy places when choosing outdoor sports venues. Moreover, it is best to bring a sweat towel when exercising and dry the sweat on the body surface in time.