Running is regarded as the most effective and simple fitness program, but many friends still have doubts: Will running make my calves thicker? Fitness expert Coach Liu Wei pointed out that running in the right way can make the calf look better.

I feel that running calves will thicken, mainly for the following reasons:

Some people feel tired and nervous when running, and think that their calves are "long and thick". In fact, this is just an illusion;

Second, the method is wrong. High-intensity, intense anaerobic exercise may make the calf grow muscles, resulting in thick legs, while aerobic exercise consumes sugar, fat and amino acids in the body, only subtracting excess fat.

How to judge whether your exercise belongs to aerobic exercise?

Coach Liu Wei introduced that when the heart rate is between (220- age ×85%) and (220- age ×65%), it belongs to aerobic exercise, and when the heart rate exceeds (220- age ×65%), it belongs to anaerobic exercise. During anaerobic metabolism, sugar is decomposed into lactic acid through anaerobic fermentation, which can make muscles tired and sore.

The slimming method to avoid calf thickening should be jogging under aerobic exercise, which is characterized by low intensity, rhythm and long duration. Pay attention to time and speed when running. Generally, aerobic exercise takes at least 30 minutes and can be carried out for 1-2 hours at most. The speed should not be too fast, and the heart rate should be controlled within the heart rate range of aerobic exercise, but it should not be too slow, otherwise it will not play the role of exercise.