Running is the most common exercise in our life and one of the best exercises. Compared with sports such as playing ball, swimming and practicing yoga, running needs less auxiliary equipment. Basically, a pair of running shoes and a suitable suit can start a running trip. Although everyone can run, not everyone knows how to run.
The advantage of running is 1. Lose weight and exercise. Running is aerobic breathing exercise, which can not only burn fat, but also make muscles more fit, so as to lose weight and fat, and make the body more symmetrical and straight.
2. Stay young and delay aging. Persisting in running can speed up the metabolism of the body, expel toxins accumulated in the body in time, delay the aging of body functions and keep the body young.
3. Improve the quality of sleep. Running can promote blood circulation and improve the blood supply and oxygen supply ability of the brain; In addition, running will also consume physical strength, make people feel tired, fall asleep more easily and improve the quality of sleep.
4. Running will increase heart rate, increase vital capacity and make lung function stronger.
5, improve sexual ability Long-term adherence to long-distance running is conducive to enhancing people's patience and endurance, which is of great benefit to the improvement of sexual ability.
6, promote human digestion and absorption, and enhance human gastrointestinal function. Running can promote gastrointestinal peristalsis, thus secreting more digestive juice, which is conducive to increasing the digestion and absorption capacity of the human body, making nutrition easier to absorb and reducing constipation.
7, conducive to regulating the nervous system, improving endocrine function, thereby regulating menstruation and reducing gynecological diseases.
The correct way to lose weight by running is 1. Do warm-up exercises first. Walk slowly 1 minute, walk fast for 4 minutes. Don't run from the beginning. You can let your arms swing naturally on both sides of your body's ribs while listening to music, then walk slowly for 1 minute, then walk fast for four minutes, and gradually turn to running, keeping the running speed according to the rhythm of breathing, which can not only achieve the effect of losing weight, but also not easily hurt your body.
2. Keep running for 60 minutes and don't stop to have a rest. For many people, running for 20 minutes is the limit, and running for another half an hour may really be a big challenge. For people who have just started running to lose weight, they don't need to run for 60 minutes for the first time, and they can accumulate according to their own situation. When running, they can listen to some fast-paced music, speed up appropriately, and pay attention to running for no less than 40 minutes.
3. Choose the best time to lose weight by running. Morning running can make people wake up quickly, get into work early and improve work efficiency. If you run on an empty stomach in the morning, your body will mobilize fat to supplement the body's consumption during running. Of course, remember to have breakfast after running.
Remember to do relaxation exercise after running. Massage or relax your legs after running, or your legs will thicken.
5. Running has a certain effect on losing weight, but if you don't control your diet and continue to overeat, it is also ineffective to insist on running for a long time. Therefore, dieters should reduce the intake of staple food, eat more fruits and vegetables, do not eat fried food, eat less at dinner, but insist on exercising for at least 40 minutes every day.
Taboos for running to lose weight 1. Warm up before running, relax your hands and feet to prevent muscle strain.
2. Running needs to be gradual. Beginners can't do a lot of exercise at once in order to lose weight quickly. You can't be fat in one bite. You can jog at first, and then run fast. In addition, exercise should be moderate every day, and exercise lasting for 30 minutes can burn fat. Excessive exercise can cause leg pain.
3, running to lose weight, remember "three days to fish, two days to dry the net", to persevere, at least for more than 3 months to be effective.
4. Stretch your legs after running, or your legs will thicken, which is not worth the loss for those who want to lose weight through running. In addition, you can also soak your feet with hot water after running to relieve leg pain and promote blood circulation in your calves.
5. When running, the heel falls to the ground, and then jogging with the whole foot on the ground to prevent the calf from getting thicker.
6. Remember to overeat, and runners should control their daily food intake.