Running won't make your legs thicker, it will only make your legs stronger. Suggestion: 1. Run before meals in the morning. Before running, lift your legs and press flat for 5 minutes. After running, press them obliquely for 2 _ _-3 minutes. 2. Take a 20-minute walk after dinner in the evening 15__. 3. If you have time during the day, you can press leg press appropriately.
I wish you health/happiness and envy.
Running for the purpose of losing weight and bodybuilding lasts for no less than 20 minutes, with a slower speed and even breathing. A 20-minute jog can not only exhaust a lot of glycogen in the body, but also make use of fat in the body. Moreover, because jogging is not very intense, it will not make the body too hypoxic, so it will help the consumption of fat, thus achieving the goal of losing weight.
Exercise does have many benefits to the body, and men, women and children can participate. But how to choose the right amount of exercise scientifically is a problem that everyone cares about. Everyone has different requirements for sports and different purposes. For example, athletes demand to improve their sports performance and win glory for the country; Most people want to exercise and strengthen their physique; There are also many people who want to lose weight and keep fit in order to keep young and energetic. Different purposes, exercise methods are naturally different. Here, from the perspective of national fitness, how to choose the amount of exercise for athletes who focus on sports or aim at losing weight and bodybuilding.
The study of exercise biochemistry found that within 5 minutes after running, the heart adjusted to the physical exercise, the heartbeat was obviously accelerated, and the heart pumped more blood, but the degree was uneven, which was called "heart adaptation period". After running for 5 minutes, the heart has adapted, the heartbeat is strong, and the blood is pumped evenly, which can be adjusted at any time according to the amount of exercise.
Within 20 minutes of running, glycogen stored in the body is the main source of exercise energy, especially muscle glycogen and liver glycogen, because sugar can be decomposed into carbon dioxide and water under aerobic conditions, releasing a lot of energy. After running for 20 minutes, most of the glycogen is consumed, and the main source of energy is converted into body fat. When fat is used passively, it is first decomposed into glycerol and fatty acids. Glycerol can be directly oxidized to provide energy, while fatty acids are converted into acetyl coenzyme A, and then some of them are converted into sugar to provide energy. Because of the high oxygen demand for fat energy supply, when the running intensity reaches the level of hypoxia, it is impossible to provide energy by oxidizing fat.
Therefore, the running time for the purpose of exercise should not be less than 5 minutes, otherwise it will not help to improve the cardiopulmonary function. Running for more than 5 minutes, the longer the duration, the better the exercise of cardiopulmonary function. As for the speed of running, it is secondary and can be adjusted according to your own physical strength.
Running for the purpose of losing weight and bodybuilding lasts for no less than 20 minutes, with a slower speed and even breathing. A 20-minute jog can not only exhaust a lot of glycogen in the body, but also make use of fat in the body. Moreover, because jogging is not very intense, it will not make the body too hypoxic, so it will help the consumption of fat, thus achieving the goal of losing weight.
It should be noted that in the 1 month of long-distance running, the weight will increase slightly due to the increase of appetite, but the weight will drop rapidly in the second month. If you stop running, you should reduce the amount of exercise and exercise time day by day to avoid causing "rebound obesity".