What do girls need to pay attention to when running? More and more girls start running to lose weight. Although running doesn't need other sports, there are many things to learn, but there are also some things to pay attention to. Next, I will show you what girls need to pay attention to when running ~

What do girls need to pay attention to when running 1

Element 1: Stretch during running.

Don't rush to start running after we get on the treadmill. Let's take a brisk walk for about 10 minutes, then stop to do some fitness exercises and stretch our joints and muscles on or beside the treadmill.

Such as shoulder joint, knee joint and ankle joint; Neck muscles, thigh muscles, etc. After stretching these parts, it is easier to reduce the viscosity between muscles, eliminate static inertia, and make the body easier to enter the state of exercise, which plays a role in protecting the body, preventing injury and improving exercise efficiency.

pay attention to

The effect of running and fitness is limited. The running time must be more than half an hour.

Choose to do what you can, the pace of speed should not be too fast or too slow, so as to avoid injury, and choose a place with more ventilation to exercise, which will help improve the body's breathing and cardiopulmonary function.

Element 2: scientific hydration.

Many female friends have been vague about hydrating during exercise. You should replenish water regularly and quantitatively during exercise. You can't only replenish water when you are thirsty, nor can you replenish water in large quantities at a time. You only need one bite at a time.

It is best to supplement mineral water or distilled water at room temperature, and don't drink sports drinks for a long time to reduce the burden on your body.

Be sure not to do sth.

Remember not to drink too cold ice water during exercise, because this will not only keep your body warm, but also protect the gastrointestinal system.

Element 3: Relax.

If you really want to exercise a healthy body and a strong figure, then you must learn to relax. Because relaxation is as important as training, running also needs relaxation.

Rest for half an hour after running, and rub your body properly when taking a hot bath, especially the thigh and calf muscles; It's best to raise your legs with a pillow when you sleep that day, which can promote blood circulation and speed up recovery.

point out

Relaxation can also be carried out many times, such as asking friends to help you rub your muscles after running; Or choose to lie in a corner, put your feet on the wall, listen to relaxing music and relax.

Know five o'clock before running.

warm up

Warm-up activities should be done before going on the treadmill, otherwise it will easily cause muscle strain of thighs and calves. Leg press, squat, stretching muscles, flexion and extension joints can all increase the temperature of muscles and make them softer.

After getting on the treadmill, you should start with "dynamic" warm-up such as walking and jogging, and gradually increase the amount of exercise. This process usually takes 10~ 15 minutes. In addition, when you get off the treadmill, you should also slow down gradually to avoid dizziness and fall.

The appearance of fitness equipment has really helped many office workers save a lot of time, but some skills of using fitness equipment still need to be understood. How to choose fitness equipment for people who want to prepare a set of fitness equipment at home? Take a look with questions.

Some fitness equipment can help us better carry out fitness training, so it is necessary to master some equipment common sense. Let's take a look at it.

Load-bearing belt: effectively protect lumbar vertebrae.

Load-bearing belt is recognized as one of the most important fitness equipment. The load-bearing belt can not only enhance your strength, but also provide you with necessary protection to prevent sports injuries, especially to the lumbar spine.

Use time

Only used for high-intensity training. Especially those sports that directly exert weight on the spine, such as squat, bench press, bending over and rowing.

There is evidence that

Belts also contribute to physical development. In one study, it was found that the abdominal muscle activity of the trainer increased by 65,438+00% when the belt was tied during the stretching process, while in another study, the activity of erector spinae increased by 23%.

MP3 player: Let you do shoulder training twice more.

Listening to your favorite music while exercising can make you stronger. Research shows that bodybuilders can make at least one extra repetition in each group when listening to their favorite music in shoulder training, and in some cases they can even make two extra repetitions.

Use time

Let the exciting music fill your brain as soon as you enter the dressing room. During your routine training, your body will release adrenocortical hormones, and listening to exciting music can speed up the release process.

Make sure to listen to music every time you train, especially when you have a glib training partner around you. If you are training alone, always put the earphone in your ear, so as to avoid those idle bodybuilders from chatting with you, thus reducing your training intensity.

Knee pads: protect joints and help complete squats.

When we do squat training, these elastic bandages can provide some support for the knee joint of the body. In addition, the elasticity of knee pads will make you squat more heavily.

Use time

Knee pads, like weight-bearing belts, are used for weight-bearing training. Because they can provide you with elastic energy when you squat down to the end. Knee pads can actually reduce the participation of gluteus maximus, biceps femoris and quadriceps femoris, which are usually mobilized at the bottom of exercise.

Knee pads allow you to do more squat training than usual. They can help you increase the activity of leg muscles, such as medial thigh muscles and rectus femoris, in the first half of squat.

Just be careful not to wrap the knee too tightly, this overpressure will cause knee joint injury. You should look for those thick and long kneepads.

Load-bearing grip band: increase muscle vitality

Because the wrist band can help you increase your grip strength and complete more repetitions, and the weight-bearing grip band can free your hand from the equipment. It allows you to focus more on the muscles you are training.

Use time

When you do at least 3 ~ 4 groups of training in each movement, it is recommended to use the grip in 1 ~ 2 group, or in every other group of back training, but not only for your own back training.

There is evidence that

In high-position pull-down and rope rowing training, the use of grip belt can increase the vitality of latissimus dorsi by 50% and 90% respectively compared with ordinary grip posture. But the forearm muscle activity will be reduced by more than 70%.

appropriate

To use a treadmill, you must first understand your exercise limit. If you can't keep up with your physical strength, you should adjust your running speed, otherwise you won't get hurt if you don't exercise.

The time and intensity of exercise on the treadmill depends on the purpose of exercise. If the purpose is to lose weight, the exercise time should not be too short or too long, and 40 minutes is appropriate, otherwise it is easy to overdraw.

Belly in and chest out.

Running is aerobic exercise, and the whole body will participate in it. If you bow your chest or hold the handle all the time, you will not get the effect of exercise, but also increase the pressure on the lumbar spine, which will cause lumbar muscle strain for a long time. Therefore, when you exercise on the treadmill, you must tuck in your abdomen and chest and tighten your back muscles.

focus one's attention on

Watching TV while running is actually irregular, which will distract attention, and you will get injured if you are not careful, especially those who are not familiar with the operation of treadmill and have high exercise intensity.

If you are bored, you can listen to some relaxing music while running. Research shows that the music with bright rhythm can effectively improve the sports effect and increase the fun of sports.

Good equipment

If you run barefoot, the vibration of the treadmill will cause unnecessary damage to the leg joints. If you want to sweat on your feet, you are more likely to slip.

Although wearing a pair of thick socks can play a certain role in shock absorption, after all, socks have no elasticity of sports soles and cannot replace the role of sports shoes.

So you'd better wear a pair of running shoes when you exercise on the treadmill. Running shoes are lighter than ordinary shoes and have softer soles, so they are suitable for use on treadmills.

What time is suitable for running?

According to scientific proof, the best time for running exercise is after 4 pm and around 7 or 8 pm. Because at this time, after a day of adjustment and adaptation, the body's adaptability has been very strong, and the temperature of the viscera and organs has been well adjusted. In addition, the flexibility of each joint of the body is also very strong, and people themselves will have the need for exercise. Exercise at this time will have a good effect.

At the same time, it is best to run in an environment with trees, because afternoon is the time when most flowers and trees release oxygen. Running in such an environment can absorb more oxygen and is more conducive to the health of human organs.

The benefits of running

1, eliminate tension

Jogging can break down adrenaline and cortisol, which can cause tension.

2. "Ventilation" function

In the process of running, the capacity of the lungs rises from 5.8 liters to 6.2 liters on average, and the oxygen carrying capacity in the blood will also increase greatly.

Step 3 promote health

Running can promote the production of white blood cells and pyrogens, and can destroy many viruses and bacteria in our body.

4. Improve the quality of life

Aerobic exercise can improve female estrogen and male hormones, so it is very helpful to improve the quality of life of couples.

Step 5 stay stable

Regular jogging exercises will strengthen the anti-injury ability of tendons, ligaments and joints and reduce the chances of sports injuries. At the same time, skin, muscles and connective tissue can also become stronger.

6, improve the quality of sleep

Through running, the blood supply and oxygen supply to the brain can be increased by 25%, so the quality of sleep at night will also be improved.

7. The "pumping" force is greatly increased.

During exercise, the frequency and efficacy of heart beating are greatly improved, and the heartbeat, blood pressure and elasticity of blood vessel wall are also increased.

8. Stay young

Regular exercise can increase the secretion of growth hormone HGH and delay aging. Running is a good way to lose weight and shape. Through running, women's body fat content can be reduced by 12-20%.

9. store energy

Through running, the storage of muscle glycogen increased from 350 grams to 600 grams, and the number of mitochondria also increased.

Eight Suggestions on Correcting Running Posture

Experts point out that running involves nervous, muscular, skeletal, cardiovascular and other systems. Improving the running quality helps to reduce fatigue and avoid injury. Experts gave the following suggestions.

1, don't lower your head, raise your head and keep your eyes on the front, so as not to hurt the cervical vertebra.

2. When running uphill, it will be easier to reduce the pace.

3, the feet should be light, and the "waste" is too heavy, which will increase the burden on the bones; When your feet touch the ground, your knees should bend slightly.

4. The back should be kept straight and relaxed. Lean forward because of poor stability and strength. At this time, try to straighten out and exercise your muscles.

Don't twist your hips and waist too much, which will increase the chance of injury.

6, the arm is bent about 90 degrees. When running, you should "open your arms" and let your arms open as much as possible.

7. When running, your hands naturally relax. Don't hold your fist too tightly. You can also spread your hands out and palms inward.

8. Keep your shoulders relaxed, otherwise you will bend over, get tired more easily, and your neck will become stiff more easily.

What do girls need to pay attention to when running? 2. Write an exercise log.

Keeping a practice diary can help you master your own practice, understand the reasons for progress or retrogression, and even find the murderer who is unwell or injured; Besides, it can be as interesting as a life diary. You can write down what you see and hear when you run every day, which sisters you meet, what delicious food you eat after running, and so on. If you browse this information in the future, you will definitely remember it deeply, and it will also make you full of more motivation and interest and continue to make good progress on the road of running.

If your interest is exhausted and you want to challenge yourself and break your personal record in the competition, reading the practice diary can help you find your past successful experience, perhaps by putting on a pair of suitable shoes, getting enough sleep before the competition, or even practicing arranging music a few weeks before the competition. Referring to these successful experiences, it will be more effective to fine-tune the plan for the upcoming goals than to start from scratch. It may be ok to remember the games and experiences a month ago, but it is not easy to remember the experiences of several years, big and small, as time goes by. At this time, the practice log is your good helper.

Women's language and written description are more delicate, so it is quite suitable for writing practice diaries. In addition to recording the mileage and time of practice, various physical and mental conditions, emotional ups and downs, and the connection with life, girls must be able to add a little sentiment to the rigid practice data, so that the practice diary can become your most vivid running story.

Join a running club

Do you think that sometimes running is just a sister party and lacks fun? Let's see if there is a suitable running club. Some sports brands set up running clubs specifically for women, or hold group running and activities regularly. On this treasure island full of human feelings, there are countless local clubs, large and small. Most of them have regular group training and activities, and many experienced brothers and sisters can answer your questions and guide you to run. If you want to run lively, just find a club!

Share running skills online

Statistics from many websites show that the proportion of men and women discussing and responding on the Internet is 1: 1, and even women will surpass men. Maybe you want to share your experience with friends after practice, and have a response interaction to make running a topic that can be talked about anytime and anywhere. Through these real-time discussions, you can absorb new knowledge, discover new running resorts and find new clubs.

Use the running application

Maybe you like running with your mobile phone, listening to fast-paced songs, or taking pictures of the beautiful scenery you ran with your mobile phone and sharing your running route with your sisters. If you are such an action girl, you can try to download and use the running APP to make the exercise more interesting. Many sports brands or websites have launched a special app for running, which has many functions such as running track, practice speed, time, calorie consumption, uploading and sharing. Running can also be very scientific!

Find a good game and set a goal.

When you start running, you may run for reasons such as getting into exercise habits, being healthy, or keeping a graceful figure, but after a long time, how can you continue your motivation and enthusiasm for running? Choose a game and set yourself a goal to practice! With the direction of hard work, you will have more motivation to run, and the joy of achieving your goal will make you look forward to the next race trip.