Running can burn fat. People weighing 6 1 kg can consume more than 2009 joules by jogging for 45 minutes. At the same time, you can build muscles, which have more obvious effects on legs and buttocks, and release stress wholeheartedly. However, running 4 ~ 5 kilometers every day will inevitably make people feel boring and hard.
Stick to it for a long time.
In order to overcome the boredom of running and get more benefits from running, experts put forward the following suggestions:
1. Group running helps to improve the boring mentality.
Running together can not only provide more fun, but also improve the running mentality. Running with peers can enhance morale, confidence, creativity and a happy mood. If possible, join a jogging club, which can not only exercise, but also make friends.
The stronger the muscles, the easier it is to run.
The most effective way to strengthen leg strength is to run the slope. At first, it is best to choose a gentle slope (if you practice on the indoor treadmill, you can increase the slope by 4 ~ 5%), run the slope three times repeatedly, and rest for 2 minutes each time. Slope running should shorten the stride, strengthen the arm swing, and pay attention to the warm-up at the beginning and the cold-body activity at the end.
Weightlifting exercises are also very effective. Research shows that weightlifting training can improve the economy of running. The so-called running economy refers to an evaluation of running effect, and the main parameter is the oxygen consumption during running.
Auxiliary exercises that help to improve the running effect are: lifting barbells, sprinting and tiptoeing to exercise calf muscles.
3. Speeding up running will have a great influence on body and mind.
Striding and running can make people feel stronger and more confident. For beginners, the following running speed exercise plan is very suitable: during the 30-minute running exercise of 1, you can speed up running for 3 times, each time lasting 1 minute, and then return to normal running speed after each acceleration. This plan can be carried out/kloc-0 times a week, and the speed should be gradually increased, and the time and times of acceleration should also be gradually increased.
4. It is better to run outdoors.
Running outdoors is more beneficial to health than running indoors, and the changeable scenery outside can often prolong the running time. Of course, good scenery is not the whole advantage. Research shows that the heart rate of outdoor runners is faster than that of indoor runners under the same physical conditions and running the same distance.
5. Change the way you run forever
In order to increase the endurance, speed and strength of running, the running form of 1 should be changed at least every week, such as changing the interval distance of accelerating running, increasing the number of running on slopes, and slowing down to increase the running distance (1km ~ 3km more than usual). If you always run the same distance at the same speed every time, you can hardly see your progress. The best way to challenge yourself is to change the form of running frequently.