? It is better to lose weight by changing the speed frequently.
If you are an ordinary athlete, you may have heard of "interval running", that is, speeding up the sprint in a short time, during which you can recover and relax. It is more beneficial to run like this. Because when you run at a comfortable speed, your body can easily get energy from the oxygen you breathe in, but once you enter a high speed, your muscles must speed up the oxygen production process, so that you can consume the stored energy to supplement chemical elements in your body, such as adenosine triphosphate and creatine phosphate.
"Your body is like a boat. You like to float on the water because it saves the most fuel." "But if you speed up and run intermittently, your body can't guarantee the original high efficiency, but you must burn more calories and finish the corresponding work."
Intermittent running can not only accelerate weight loss, but also promote metabolism. A medical and scientific study shows that if women run vigorously for two minutes and then run at a lower intensity for three minutes, they will consume more calories than women who run slowly in the next 24 hours. In addition, in the next week, fast-running women will consume 4% more body fat than slow-running women. "It doesn't sound like a lot, but it's enough for you to see a significant change in your body shape in the mirror."
People can combine various running methods: "It is best to combine sprint, middle run and long-distance interval run so that your body can't guess your intention."
People list several different ways of interval running, and suggest that people who want to lose weight by running practice one of them every day every week. Before formal exercise, you can jog or walk 10 minutes to warm up.
1, run
Find a flat road, or run hard on the runway and treadmill 15 seconds, then jog or walk for 60 seconds before running. Repeat 6 times.
Beginner's goal: to be able to run 10 interval continuously within 8 weeks.
Advanced goal: 12 times.
2. Continuous short-term operation
Find a flat road, or run hard on the runway and treadmill for 30 seconds, then jog or walk for 60 seconds before running. Repeat 4 times.
Beginner's goal: to be able to run 10 interval continuously within 8 weeks.
Advanced goal: 12 times.
3. Long-distance interval running
Beginners: Run 400 meters fast, jog or walk for two minutes to relax, and then run 400 meters. Repeat 4 times, gradually improve, and finally repeat 8 times.
Advanced goal: increase the fast sprint distance to 800 meters.
Pay attention to these details when running to lose weight.
Pay attention to warm-up
It is considered that there is no need to do warm-up exercise before exercise, especially before running, which is especially important for leg stretching. Only by fully warming up and stretching in place can the calf be put into the "weight loss war" at its best.
Heel on the ground
The most important skill of running to lose weight. Many mm runners will land on their forepaws, which is easy and labor-saving, but it is not suitable for mm runners with thick calves. The correct way to avoid calf thickening is to land on the heel, and then jog with the whole foot on the ground. Can be compared to race walking, recall which runner's calf muscles are too developed?
Aerobic exercise burns fat.
The real time to burn fat begins after 30 minutes of continuous exercise, so running needs to last for more than half an hour. It should be noted that it is wrong to think that the more intense the exercise, the better the weight loss effect. It is wrong to focus only on the calories consumed in each exercise. Generally, it is very suitable to control jogging at 6-8 km/h. Once the intensity is increased and accelerated, the calories consumed will indeed increase, but it will cause the calf and knee to be overburdened and the muscles will accelerate.
Stretch the calf
Stretching after exercise is the key point of calf shaping. I support a move here. Lazy mm can completely give up the traditional leg press. A more convenient way is to stand one arm away from the wall, and then support it with a hand-held wall, with the body at a 30-degree angle with the wall. Stick to it for 5 minutes, and feel that the calf muscles are infinitely stretched, which can be adjusted according to the flexibility of your body.
Hot water soaking feet
Don't just think that calf stretching is over. The plan is still one step away, that is, insist on soaking your calves in hot water after running. You can buy a wooden barrel, soak your legs, listen to music and read books to fully promote the blood circulation of your calves. After soaking, use lotion on the calf, and the choice of cream is not high. Apply it to the calf from bottom to top, and add * * * in circles until it is completely absorbed. After painting, gently pat the calf to relax the muscles completely.
time control
Running time should not be too short or too long, aerobic exercise should last for 30 minutes, so the time should not be shorter than 30 minutes, otherwise the effect of slimming will not be achieved. But too long will cause muscle strain and even joint wear, leaving health problems for the body.