The following is what I think is more important. Let me share it with you. In fact, it is not too difficult to keep running as long as you master the right method.
Let's talk about why we think running is a very difficult thing.
First of all, we haven't exercised for a long time, so when we first started running, we would feel very tired and exhausted. Haha, it's actually because our methods are wrong.
Although we are young people, if we don't exercise for a long time, we won't get good grades at the beginning. So in the beginning, our mentality is very important. Don't set too high demands on yourself at the beginning, which will only make us unable to persist better and produce a strong sense of frustration.
So, what kind of running is more scientific?
First of all, we should know that running is for physical exercise, not self-abuse.
I remember when I first started running, I just didn't know anything about running. I just have an obsession in my head and I've been running! Finally, after insisting on 2 1 day, I ran myself to the limit.
So when we start running, we must do what we can. There are scientific calculation formulas in the book, which can control the heart rate within the standard range. That is: exercise heart rate interval =[(220- age-morning pulse number) ×(35% ~ 74%)+ morning pulse number].
You can buy a bracelet to measure your heart rate and adjust your running speed according to your physical condition.
People who have just started running may be able to control their heart rate at a particularly slow speed. It doesn't matter. Don't be greedy, because everything needs a gradual process.
Be sure to keep yourself comfortable in order to ensure better persistence.
So it doesn't matter if you are slow at first. With the increase of running times, we will improve our running efficiency.
Thirdly, running posture is also needed.
Running is a very injury-prone sport, because running all the time will hurt our knees and ankles, so the correct running posture can not only avoid the damage to our bodies, but also improve our running speed.
When running, you must lean forward and keep your center of gravity in front. The forefoot touches the ground first, and the arm swings back and forth to reduce the distance of each step and speed up the frequency. This will reduce the wear of the knee.
Warm-up activities before running are also essential. Don't worry that it will consume our physical strength during warm-up, and then affect our running effect.
In fact, warm-up is to help us activate our bodies and let blood flow to our limbs. Good warm-up will not only affect our running, but also promote our running and prevent the possibility of strain, so the warm-up before running must not be omitted.
Then there is the preparation of running equipment. In fact, the upper body can choose a quick-drying T-shirt with better perspiration effect, and the lower body can also choose close-fitting quick-drying pants. Then match it with a pair of light running shoes to ensure the activity space of toes.
Finally, I want to emphasize that you should not feel uncomfortable before you start burning fat. Actually, it is not. If you are already in pain, you are consuming your sugar instead of fat.
Let's talk about diet after running.
Many friends have such a question, that is, why did I gain weight after running for a month?
That's because our hunger will increase after running. We will unconsciously eat more food, so a reasonable diet is also very important.
In addition, I want to emphasize that if we want to lose weight through healthy exercise, it is not to tell us not to eat meat. On the contrary, our bodies need the intake of protein.
Many people think that eating coarse grains and drinking porridge is the best diet to lose weight. Actually, no, these are staple foods, and staple foods are the main source of fat.
The book introduces us to a scientific diet called 2 1 1 diet.
Let me introduce to you what it means, that is, we have to eat two fist-sized green leafy vegetables, plus a fist-sized protein (lean meat, eggs, chicken, tofu, etc. ) and fist-sized carbohydrates are staple foods.
Such a ratio can ensure our nutritional supply and will not let our exercise be wasted. In order to eat too much staple food, you can arrange the order of eating, first eat vegetables, first eat meat, and finally eat staple food.
Finally, talk about rest. We exercise to exercise and make us energetic people.
Therefore, we must not exercise when we are very tired, which will not only fail to keep fit, but will make us more likely to get sick.
The best supplement to rest is sleep, and exercise must be carried out after adequate sleep.
If we feel a little lacking in energy, the book also introduces several ways to help us regain our energy: walking, chatting with friends (the kind of putting down electronic equipment), returning to nature and taking a vacation. All these can help us to relax and rest better.
Well, only by controlling yourself can you control your life. I hope that through today's sharing, we can better understand our physical condition, control our health and control our future.