Benefits of running to lose weight in winter
1, run more in winter to replenish energy to keep out the cold.
When winter comes, the temperature will drop sharply. At this time, the body's metabolism is also prone to slow down, and our food intake will increase, thus replenishing energy for the body to resist the cold, so many people will find themselves gaining weight in winter. Therefore, it is especially suitable to choose running as a way of winter sports.
2, it is easy to accumulate fat in winter, and run more to lose weight.
I believe that everyone has a deep understanding of the sentence that it is easy to get fat in winter. In cold weather, the body will instinctively store more fat to keep out the cold. At this time, the speed of human fat anabolism is 2~4 times faster than usual, while the speed of fat catabolism is lower than usual 10%. Results Fat synthesis is more than fat metabolism, and fat accumulation leads to obesity. Coupled with winter, people vigorously "tonic". It's natural to gain weight. As an aerobic exercise, jogging can consume fat, provide energy, warm up and burn fat. If you can keep running in winter, when bloom is warm in spring, you will find that fat grows on others!
How to run in winter to lose weight correctly?
1, the best time to run is at night.
The air quality in winter morning is not very good, which is not suitable for running. In the afternoon or evening, the air quality is suitable. At this time, people's physical quality and flexibility are at their best, which is suitable for high-intensity exercise. Running at this time is not easy to cause sports injuries. People with lumbar disc herniation have greater pressure on the lumbar spine at night and are more likely to be damaged. Fun running is not recommended. Pay more attention to running in peacetime.
2. Wear clothes suitable for running in winter.
Running in winter requires more equipment, so we should pay attention to two aspects, one is to keep warm, and the other is to sweat. In order to avoid catching a cold, it is recommended to bring gloves and hats when running in winter. Clothes have three layers, underwear absorbs sweat, coat is windproof, and the middle layer keeps warm. Don't be too restrictive or too loose in your coat. Too tight to stretch, too loose, and great resistance when running. Cotton-padded jacket is comfortable, but it absorbs sweat very strongly, which is not conducive to perspiration and is easy to catch cold. Therefore, don't wear cotton underwear when running. Shoes, conditional or choose professional running shoes.
3. Stretch before running.
Anxious to lose weight, so put on running shoes and run directly? This is not the best way to lose weight by running. You know, the energy in your body is divided into fast energy and reserve energy. Only when the energy consumed quickly is almost the same will the energy "fat" stored in your body start to burn. In other words, if your physical fitness is not very good, it may be that you are tired from running and the fat has not started to burn. Therefore, if you want to lose weight effectively by running, you should do some stretching or relaxing exercises before running. On the one hand, you can warm up to prevent injury, on the other hand, you can consume some glycogen first, so that the burning efficiency of fat can be greatly improved after running.
4. protect your feet during long-distance running
In winter, muscles and joints will become stiff due to lack of exercise. Therefore, you must do some preparatory activities before running to lose weight, such as simple * * * or stretching exercise. This can not only avoid injuries during sports, but also complete your own tasks. Besides these, you need to make plans and work after running.
5. During running, take a deep breath and breathe rhythmically.
It is very cold in winter. Don't breathe with your mouth wide open when running. Cold air entering the trachea will do harm to your body. You should open your mouth half way, put your tongue against the upper dentition and breathe through your mouth and nose. In the process of running, if you feel unwell, your legs are heavy, you feel chest tightness, and you don't want to continue running, you should slow down your running speed and adjust your breathing.
6, the correct posture of running
The most controversial running posture is heel first or toe first. In fact, whether the heel is too hard or the toe is too hard, it is easy to cause injuries. Generally speaking, the safer way for beginners to run is to land on the middle edge of heel and foot first. The running posture recommended by IAAF is to land on the sole of your foot. When running, don't lift your knees too high. In addition, besides paying more attention to the legs and feet, the posture of the upper body is also very important. When running, keep your upper body straight and don't lean forward or backward too much. Swing your arms naturally, don't push too hard.