Eight principles of running to lose weight, exercise can relieve our mood, protect our joints from injury during exercise, exercise can relieve our mood, and pay attention to our breathing frequency during exercise. Many people will lose weight by running. Here are eight principles of running to lose weight.
Eight principles of running to lose weight 1 1. Don't land with your heel first.
Avoiding heel contact with the ground can save you more energy. When running, make sure that one foot touches the ground at the moment of weightlessness.
In addition, running on the heel can cause back and knee pain.
Run with your toes on the ground
During running, toes (not heels) touch the ground and bear the weight, which can reduce the impact on joints and bones.
3. Don't run too long.
Many people think that walking is more effective for losing weight. In fact, striding is less efficient and consumes less calories. On the contrary, jogging can burn more fat.
When running, your body wants to lean forward slightly. When you feel as if you are leaning forward, it is most appropriate to take a step to catch up with yourself.
4. Do more effective jogging.
Running at a small pace means less injury and higher efficiency. Trotting can coordinate the movements of ankles, knees and hips. Thereby reducing the damage to a single joint.
5. Don't wear shoes that are too comfortable.
The evolution of the human body has an important premise: either use or degenerate. If you support it from an external source, such as your shoes, wear shoes specially designed to support your foot muscles. Then, you finally failed to exercise your foot muscles during running, making your feet more fragile.
6. Don't exercise too hard.
Many runners believe that the faster you run, the higher the efficiency of burning fat and the better the effect of losing weight. Actually, it's not. Slow down and run farther, burn calories and improve metabolism without too much effort.
It is wise to wear a heart rate monitor and keep running at the speed that suits your body best.
7. Fast and slow variable speed operation
Set a suitable distance, or run for one minute at a time and then jog for five minutes. This variable-speed running will promote blood circulation and calorie burning more effectively, and also help to speed up metabolism, so that you can achieve better results in the same exercise time.
8. Don't just look at how long you have been running.
Running 3 kilometers, 5 kilometers, or even 26 kilometers doesn't mean your progress.
Instead, it can explain how long you have been running, or the heart rate of your heart rate detector can better explain your exercise intensity.
Eight principles of running to lose weight II. Rule 1: Run step by step.
Running needs to be done step by step Many people like to run 5 kilometers or 10 kilometers from the beginning, and even refuse to stop when they are unwell. If you are a running white and want to finish the 5km race, you can try to start with a brisk walk, then alternate the 2km walk with the 3km run, and finally jog for 5km. This can make your body adapt to the intensity of exercise slowly and will not cause you sports injuries.
Rule 2: Running shoes are very important.
It is no exaggeration to say that running is the most economical of all sports, because you don't have to buy a racket or a court, you just run anytime and anywhere. Buying a pair of shoes is the most important thing. Don't just put on your skateboard shoes or basketball shoes and go out for a run. You should choose a pair of running shoes or multifunctional training shoes. The special design can not only reduce the knee injury during running, but also reduce the fatigue and discomfort during long-term running.
Rule 3: Drink plenty of water before running.
It is also important to replenish enough water when running. If you don't drink water, you will feel thirsty when running. At this time, if you want to drink water again, it means that your body is already in a state of water shortage. In this case, you may not be able to finish the race, especially in summer, because your body simply can't bear it.
Article 4: Never run on an empty stomach.
If you try to lose weight, you are likely to see stars with an empty stomach, but this is very stupid, because you are likely to give up halfway. First of all, it will cause hypoglycemia, you may faint on the way, and it will greatly increase the attack of cardiovascular disease. If you want to go straight to the gym after work, please make sure to eat something in between.
Article 5: Be sure to warm up before running.
The purpose of warm-up is to prepare the body, so that the body temperature will rise slightly, the muscle temperature will also rise, the heartbeat will accelerate, the blood circulation will accelerate, and the nerve function will be awakened. The way to warm up can be to run easily, and there is no warm-up time. Generally 8- 10 minutes is the basic time. If the temperature is low, the warm-up time will be prolonged until the body sweats slightly.
Article 6: Running needs endurance.
Don't blindly pursue endurance and distance, running is actually a training for the overall quality of the body. You may need to do some muscle training, because it can improve your speed and endurance. The method of exercising muscles is very simple, and squats and leapfrog are simple and effective. Exercise your running endurance, and you can persist for a long time in the future.
Article 7: Running time is very important.
Theoretically, under the premise of full warm-up, jogging for 20 minutes is similar to fast energy consumption. When the stored energy fat begins to be mobilized and ready to burn, if you stop exercising at this time, you can't achieve the goal of fully burning fat. So if you want to lose weight by running, you should run for at least 20 minutes, and 40 minutes is the running time recommended by experts.
Article 8: Persistence is effective.
If you don't have enough physical strength, you can run a little every day, but you can't persevere. Then all your previous efforts can be said to be in vain, and you want to start over. Running needs to be gradual, fishing for three days and drying the net for two days, and you will always stay where you are, unable to move forward.