When it comes to sports, there is nothing lower than running. Perhaps it is because of the low threshold and many participants that there are many questions about running.
Can you lose weight by running?
can
Losing weight is very complicated and involves all aspects of metabolism. It's simple. It's simple. This is an energy balance problem. As long as the energy intake is less than the energy consumed, you will definitely lose weight.
Running can increase energy consumption and naturally lose weight. However, in the matter of losing weight, the contribution of exercise is less than adjusting diet. A study of 20 12 pointed out that the metabolism of ordinary people is limited, in other words, energy consumption will not increase indefinitely. If you run and eat seaweed at the same time, you won't lose weight for a marathon every day.
Do you need to stretch before running?
The media often say that running without stretching is equal to running in vain, and only full stretching can reduce injuries.
This idea is in line with common sense, but unfortunately it is not in line with the research results.
In sports medicine, stretching is called flexibility training. Flexibility training can increase joint freedom, which is of great benefit to maintaining normal body function. Whether it can reduce muscle and ligament injuries has not yet been clearly concluded.
In particular, stretching will temporarily reduce muscle strength. If you are preparing for a sports competition, it may be better to avoid stretching before the game.
Does running make your calves thicker?
This is a question that many women will care about, and the answers are different. Some people say yes, some people say no, and others say that if you run right, you won't.
In fact, we analyze it from the physiological level. The structure of the calf is nothing more than skin, subcutaneous tissue (fat), nerves, blood vessels, muscles and bones. For adults, the influence of exercise on skin, nerves and bones is negligible. The answer lies in fat, muscle and blood vessels.
Speaking of fat, we might as well think of onions. Onions grow from the inside, but they should be peeled from the outside. The fat is similar to this. For women, fat generally accumulates in thighs and buttocks first, and then develops to other parts (such as calves) when these parts can't hold up. When you lose weight, start from other parts first. In other words, full exercise and a reasonable diet, calves may be the first place to lose weight.
Regarding muscles, some scholars have analyzed the relationship between muscles and exercise. Generally speaking, the more intense the exercise, the higher the participation of muscles, and the priority of thigh muscles is higher than that of calf muscles. In other words, jogging will not thicken the calf muscles.
The relationship between exercise speed and muscle, blue indicates activation and red indicates complete activation (image source: Samuel R. Hamner, 20 12).
As for why many people feel that their calves are getting thicker after running? This may be due to the illusion caused by vasodilation after running.
Will running hurt your knee?
To be fair, as long as you exercise, you may get hurt. In addition to knee arthritis, there are knee running (patellar pain syndrome), patellar tendinitis, iliotibial tract impingement syndrome and so on.
However, not everyone will get a knee injury. A large-scale study in 20 17 years showed that the incidence of arthritis was only 3.5% for fitness runners, while it was 10.2% for sedentary runners. Running can also be a protective factor for knees, and the key lies in the correct running style.
The structure of the knee is similar to that of a chair that can be lifted. There is joint fluid, such as lubricating oil, on the joint surface. There is a certain gap between the joint cavities, forming a spring-like buffer structure, and there are muscles and ligaments around the joints.
Knee pattern (source: en.wikipedia.org)
Think about the chair you bought that can be lifted. How did they break it?
First, if you always sit sideways, the pneumatic rod will be unevenly stressed and may be damaged;
Second, every chair has the maximum load. If the weight exceeds the maximum load, the chair may bump.
Third, generally speaking, the longer you sit, the shorter your service life. The situation of the knee is similar.
First of all, if the muscles and ligaments are too weak to fix the knee joint correctly, the probability of knee joint injury will greatly increase; Secondly, the heavier the weight, the greater the pressure on the knee joint, and the higher the possibility of knee joint injury. In fact, recent research shows that overweight is the biggest risk factor for knee arthritis. Finally, the amount of exercise increases too fast, beyond the knee's adaptation limit, and the knee will naturally protest.
Generally speaking, the exercise ability of overweight and obese people is worse than normal people. It is suggested to start with a lower speed and a smaller mileage and gradually increase. If conditions permit, you can monitor your heart rate to ensure that it does not exceed the appropriate range.
-
refer to
[1] American Sports Medicine Association. ACSM exercise test and exercise prescription guide [M]. Wesley Wang. 20 10.
[2] Jordan Mackler, Claire Kovarik. Prevention and recovery of running injury [M]. People's Posts and Telecommunications Press, 20 17.
Aronton -GELI, Samuelson, Musahull, et al. Relationship between rational and competitive running and osteoarthritis of hip and knee joint: a systematic review and meta-analysis [J]. Journal of Orthopaedics and Sports Physiotherapy, 2017,47 (6): 373390. ?
[4] Hamner ·S·R, Delp S L. Muscle's contribution to the acceleration of front and back and vertical body center of gravity in a certain running speed range [J]. Journal of Biomechanics, 2013,46 (4): 780787. ?
[5] Miller R H, Edwards W B, Brandon S C E, etc. Why don't most runners get knee osteoarthritis? A case of unit distance load [J]. Medicine and Science in Sports and Exercise, 2014,46 (3): 572579. ?
[6] Is the knee of the jumper such as Vanderwopp H, Delport H J and Dickel R L the knee of the lander? Systematic Review on the Relationship between Jumping Biomechanics and Patellar Tendinopathy [J]. International Journal of Sports Medicine, 2014,35 (8): 714722. ?
The copyright of the content signed "Tadpole Staff" belongs to Tadpole Staff, and any media, website or individual may not reprint it without authorization, otherwise the corresponding legal responsibility shall be investigated. Please send an email to editor@kedo.gov.cn to apply for reprinting authorization or cooperation. The signed articles published on this website only represent the author's views and have nothing to do with this website. If there is any infringement, you are responsible.
Author: Zhao Yanchang