First of all, it can be said that no sport can make people stick to it easily. As long as it is exercise, it will make people feel asthma, fatigue, sweating, acid, bloating, pain and other physical feelings during exercise. These feelings are normal physiological phenomena. Through this process, over time, physical fitness has been improved, and the effect of losing weight is of course included. If you can't persist in running because of these physical reactions, it is almost impossible to find another exercise to lose weight without these reactions. Moreover, many sports may cause stronger physical reactions than running. ? Is it comfortable? Movement can be said to be non-existent.
If you can't keep running for other reasons, it has nothing to do with the exercise itself. You need to find a way to adjust yourself, which is beyond the scope of this article.
Secondly, it is more practical to find more suitable exercise for losing weight than to find more effective exercise. Because whether exercise is effective or not is not an absolute concept, it is closely related to everyone's own situation. For example, from the perspective of absolute exercise to lose weight, high-intensity interval training (HIIT) is obviously better than running alone to lose weight, but HIIT has higher requirements for the trainer's cardiopulmonary function, and novices without exercise experience and physical accumulation are obviously not suitable. Therefore, for dieters, especially novices, the best way is to find one or two sports suitable for their current physical condition and train step by step. Of course, you really don't have to run to lose weight, as long as it is suitable for you, such as yoga, variable speed running, stair climbing, aerobics, rowing machine, spinning bike, outdoor cycling, pilates, skipping rope and so on.
Third, persistence is the first technology to lose weight. The biggest misunderstanding of novice exercise to lose weight is to hope to find a coup, such as playing only a certain sport or eating only a certain food, so as to achieve the goal of losing weight as soon as possible. This doesn't exist! What is the first move to lose weight by exercise? Insist? Long-term persistence, combined with scientific exercise arrangement and good diet control, can achieve the goal of slimming!
You know, the basic reason for losing weight is that you can't stick to it, not because of any exercise. If you just want to change your exercise style, you can jump rope, ride a bike and jump around. These can reduce fat.
If it rains, you can choose to climb stairs, listen to music or the radio. Climbing more than ten floors and stairs (you can choose a few trips, you can take the elevator) requires perseverance and can withstand loneliness. If you find reasons for yourself, you can't go on.
What are the skills of running?
Before operation:
Have a glass of water. When you start running, drink a glass of water first, which can replenish the water emitted by your body during running, and you can also eat 1 banana. Increase gastrointestinal peristalsis and relieve constipation after running. Before running to lose weight, you need to replenish water to prevent dehydration during running;
Appropriate preparatory activities. The internal organs and limbs of the human body need an adaptation process from a relatively static state to a relatively tense activity. Therefore, people should also do proper preparatory activities before running, so that the physiological functions of the body can coordinate their work under the condition of exercise. If you don't do warm-up activities before running, joint ligaments and tendons will often be sprained during long-distance running. Especially when running nervously together, it is more likely to happen;
Wear light running shoes, preferably not basketball shoes or board shoes. Not all sports shoes are suitable for running. It is best not to wear new shoes. The most suitable is running shoes that fit for a period of time but are not very worn out (long-distance running is different from sprinting, so you can't wear spikes for long-distance running);
Running:
Pay attention to your eyes when running and look straight ahead. Don't always shake your head left and right. Stare at the things in front of you and give yourself motivation: where am I going? where am I going? Looking around will not only affect the efficiency, but also make the mood worse, and the more you run, the less motivation you have, so people who want to lose weight by running remember;
If you are tired of running, you can have a rest once in a while, don't rest for too long and don't stop. You should walk slowly until you have enough rest, and then continue running. You have been in the cycle from running to walking to running. And when running, the speed should be even, don't rush to run, and you will have no strength after exhausting your strength. Therefore, the speed of running should be controlled well;
If you really can't stick to it, encourage yourself more and don't say anything. I'm tired? Or? I can't hold on, okay? These words, should encourage yourself more? You're all right. Can I hold on? It is also a good way to decompress and improve yourself;
Swinging your arms during running can keep your body balanced and coordinated, making your body swing more naturally and more in line with the rhythm of human movement. Pay attention not to leak your hand before and elbow after swinging your arm, and swing naturally with your footsteps.
Holding one's head high helps to improve the respiratory and circulatory system of the human body and establish a normal memory state. Because in the process of running, the human body is constantly consuming energy and prone to fatigue. At this time, if you can stand up by will, it will be very helpful to improve your hunchback.
Many people run with their feet on the ground, and the sound is louder when they land. The correct action is that the heel should touch the ground first and then transition to the whole sole when running, which is a kind of protection for ankle and knee to prevent periostitis.
Breathing during running is profound and long. Generally speaking, you can breathe through the nose nozzle. If your physical strength drops seriously, you can breathe through your mouth.
After running:
Don't squat and rest. If you squat down and rest immediately after fitness exercise, it will hinder the blood return of lower limbs, affect blood circulation and deepen physical fatigue. This kind of situation is more common in those activities with relatively large amount of exercise, such as long-distance running. The correct way is to do more relaxation activities after each exercise, such as walking slowly and relaxing your legs.
Don't take a cold bath (or swim) when sweating heavily. When sweating after exercise, the capillaries on the body surface dilate and a large amount of heat is emitted in the body. At this time, if you encounter cold water, it will lead to sudden contraction of capillaries, which will easily reduce the body's resistance and cause diseases;
No? Omit? Organize activities. When you feel exhausted after each exercise, you should relax appropriately, such as unarmed exercise, walking and relaxing massage. , help to eliminate muscle fatigue and quickly restore physical strength;
Don't crave a cold drink. You will lose a lot of calories during exercise, and it is understandable that you need to replenish it urgently. However, after exercise, the human digestive system is still in a state of inhibition, and eating a lot of cold drinks is easy to cause gastrointestinal diseases such as gastrointestinal spasm, diarrhea and vomiting.
Don't eat it right away. During exercise, the whole body blood is redistributed, which weakens gastrointestinal peristalsis and greatly reduces the secretion of various digestive glands. If you eat immediately after exercise without rest, it will easily lead to the disorder and dysfunction of the digestive system of the human body, and it is easy to get sick.
No smoking. People breathe faster during exercise, and the body should ensure enough oxygen intake. If you smoke immediately after exercise, the oxygen content in your lungs will decrease, resulting in chest tightness, asthma, dyspnea, dizziness and fatigue.
It is not advisable to take a hot bath immediately. After physical exercise, a lot of blood in the body is distributed on the limbs and body surface. If you take a hot bath at this time, it will increase the blood flow on the body surface, resulting in insufficient blood supply to the heart and brain, and there is a risk of cardiovascular and cerebrovascular accidents.
A sudden drop in body temperature is not desirable. If the outdoor temperature is high, you will feel unbearable heat after exercise. If you enter the air-conditioned room or take a cold nap at this time, it will break the normal physiological regulation function, make the physiological function out of balance, and easily get diseases such as colds, diarrhea, asthma, wind-cold joint pain.