Running is a simple and effective way to lose weight. Different exercises are suitable for different times. Exercise is conducive to enhancing the body's immunity, and the effect of losing weight is also very obvious. It is said that life lies in exercise. Understand that running is a simple and effective way to lose weight, and act quickly!
Running is a simple and effective way to lose weight.
In order to make your body more accustomed to being in a state of demanding exercise, you need to run in a planned way. Strictly abide by the running schedule at least 3 or 4 times a week, instead of waiting until the time or the weather is fine. Running can strengthen your lower limbs and core muscles. As long as you keep running, you will find it easier and easier. At the same time, running can exercise your endurance. Start your running plan with a short distance, and when you feel relaxed, gradually increase the distance during the weekly exercise.
Second, slow down.
There is no need to stipulate from the beginning that you should run a kilometer in five minutes. Slow down your speed and let you breathe faster than when you walk, instead of panting, until your lungs start to hurt or you can't breathe. Don't run at variable speed, even if it has a good exercise effect on abdominal fat, it is easier to adhere to a comfortable and consistent pace than running fast. Slowing down can make you focus on the correct running posture and relieve some of the pain caused by running. You also have time to see the scenery or chat with your partner, which will make you fall in love with outdoor running. When your body becomes stronger, your pace will naturally accelerate, and you can also challenge variable speed running.
Third, have fun.
If you hate every minute of running, then maybe you did something wrong. You can take your dog or make an appointment with your best friend, develop a new route, listen to your favorite music or radio station, buy a new set of equipment, record your footprints with an app, or run by the swimming pool and jump down to cool down immediately after running.
Fourth, climb and squat
Strong leg muscles can make running easier. One way is to add mountain climbing to running to strengthen leg exercise. Running uphill will make you feel surprisingly difficult, but you will be surprised at how easy it is to run when your running top turns to a flat road. In addition, you can also exercise lower limb muscles at home by squatting, sprinting, stepping or trying this runner's yoga combination.
Five, don't just run.
Running according to the plan can effectively exercise and make running easier, but if running is your only way of exercise, boredom and mechanical strain will make you feel unbearable. When running, add some aerobic routine exercises, such as cycling, hiking, dancing or swimming. Doing different aerobic exercises can exercise other parts of the body, so you will feel more relaxed every time you put on your sneakers and go out for a run. The biggest advantage of stopping running for other sports is that you will really miss it. When you are excited to go out for running, you will feel happier.
Sixth, find the best time to run.
It's best to run at a time that suits you. Those who like to run in the morning can go to work in the company, and those who like fun run can go home.
A more important problem than choosing when to run is that you can neither run on an empty stomach nor eat enough. If you are hungry, you will not be able to exert your strength. When you are full, the digestive tract will be concentrated, and strenuous exercise is harmful to your health. The best time is 2 to 3 hours after meals.
When running on an empty stomach in the morning, it is best to drink some sports drinks about 30 minutes in advance to help digestion and replenish physical strength or eat a banana.
Seventh, do stretching exercise first.
You are eager to lose weight, so put on your running shoes and run straight? This is not the best way to run. 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 run effectively, you should do some stretching or relaxing exercises before running. On the one hand, you can warm up and prevent injuries. On the other hand, you can consume some glycogen first, so that the burning efficiency of fat can be greatly improved after running.
Don't run every day.
Although jogging is good for keeping healthy, experts don't recommend running every day. It is best to run every other day. As for the day when you don't run halfway, you can do stretching exercise to increase the flexibility of your whole body, which is very important and the key to ensure the smooth metabolism of your whole body, especially to prevent fat and water from accumulating in your limbs.
Running is a simple and effective way to lose weight. Running is often regarded as one of the suggested exercises to lose weight, but it is often the beginning of injury disaster.
For people who are sedentary and overweight, when you want to start exercising to lose weight, you will be advised not to start with high-impact sports (running, skipping rope), which may cause discomfort, pressure or pain in joints (especially knee joints); Even if you already have arthritis, high-impact exercise will make your condition worse. Generally speaking, when walking, the weight borne by the feet is about 1.25 times of the body weight; When running, the weight borne by the feet is about 2.75 times of the body weight.
For people who are sedentary and lack of activity, it is not surprising that they are advised to run immediately, which makes their lower limbs ache. Common ones are plantar fasciitis, knee pain and hip pain. Running is very popular, but it is not the best way to deal with any health problems. Remember, if you feel uncomfortable, you should stop. Don't tolerate. Don't misunderstand the so-called "NoPain, NoGain". 」
In addition to going up and down stairs, standing and sitting down, you can also choose low-impact sports, such as muscle strength training, walking, water sports (walking in water, aerobic in water, even stepping on a flywheel in water abroad), swimming, flywheel car and so on. Please don't doubt that the influence of muscle strength training is lower than running. For example, a person weighing 100kg squats with his bare hands, and the load borne by his feet is100 kg; You can even bear less than your own weight with outside help; But if you choose to run, the weight borne by your feet at each step is 275 kg. The influence of muscle strength training on the body is much lower than you think, even safer, but it is not clear why it has been misunderstood by the public.
And choose walking, water sports, swimming, flywheel and so on. You don't have to set how long and how strong you want to exercise from the beginning. Let your body keep moving with your comfort (rhythm, speed), and you can have a rest when you feel tired. Exercise at least three times a week (for example, one, three, five; Two, four, six), slowly you will find that exercise is not so tiring, and naturally you can persist for a long time. This is a good start. When you don't know the popular weight loss methods in other people's mouths, it is recommended to consult a professional coach, otherwise you may get hurt if you try rashly.