Two: Generally speaking, running is an aerobic exercise (running speed will affect the heart rate, but generally speaking, it is considered that the heart rate of running should be controlled within the aerobic heart rate range). Running can improve muscle strength, properly restore muscle mass to normal level, and at the same time mention the basic metabolism in the body, accelerate the burning of fat, and develop lean physique. Running can not only burn fat, but also shape the body if the posture is correct, especially round the drooping hips. Swing your arms can exercise the muscles around your chest when running, and even if you are thin, you can become bent back and forth. In addition, developing the habit of running can improve the hormone secretion in the body, make the skin straight and become younger and firmer.
Running outdoors and breathing fresh air can relieve the pressure of work and study on weekdays and relax your body and mind. Secondly, it can activate the functions of the brain and internal organs and make the body full of vitality. You must choose shoes and track when running to lose weight. If you can't run on the right track, at least your shoes must be soft and elastic enough. The soft tissue inside the knee is a very fragile part. Long-term impact will wear it out, and once it is worn out, it will be difficult to grow well. It's different from bones. Bone will grow back to its original shape as long as you protect it properly, and soft tissue will grow back to its original shape, which is called hyperosteogeny. Of course, running to lose weight can increase energy consumption and lose weight, but there are also cases where the weight does not drop but increases after running. Why is this? First, there is a large amount of exercise and a large appetite. Some people just started to lose weight by running, and then they lost weight again after a period of persistence. This is because running can stimulate digestive organs and increase appetite while consuming energy substances. At first I was able to control my diet and lose weight. After a while, because of the unbearable hunger and the novelty of losing weight, I simply overeated and gained weight. Second, we can't persevere. Some people stop exercising after running for a while because they lose interest. We should know that the digestive system changes more slowly than the exercise system, and the energy consumption is obviously reduced after stopping exercise, but the absorption function of the gastrointestinal tract remains "vigorous". Of course, if you weigh it, you will gain weight. Advancing is the most important part of running to lose weight. To ensure that the forward strength can prevent the deformation of the action after fatigue, it is recommended to carry out strength and stretching exercises. The stretching exercise of runners should be "dynamic stretching", not ordinary static stretching, because running itself is dynamic.
Before running, you should make a set of weight loss methods according to your own situation, such as how many meters to run in how many minutes and how long to run. Only in this way can we lose weight more effectively and quickly. And do warm-up exercises before exercise to prevent injuries during exercise. Running to lose weight is not to run as fast as possible, but to run moderately and at the same speed. You can't go fast or slow, you can't walk or run. This is definitely not the right way. Jogging or speeding up, the exerciser should do it seriously, and don't give up under the condition of general fatigue, which will be counterproductive.
Don't sit down immediately after running, it's better to do a clean-up exercise again, or walk slowly for a few minutes to let the cells slowly precipitate and let the body have a buffer process.