First of all, your face will change significantly and positively. When the body fat rate starts to drop obviously because of running, not only the fat in your waist, hips, legs, limbs and internal organs will decrease correspondingly, but also the fat in your face. To be exact, the excess fat on your cheeks, chin and back of your head will be reduced at the same time. As long as you run enough, your face will be obviously thinner, your lines will be clearer and you will look younger. After running for a long time, you will even glow with youthful brilliance. Friends, relatives, colleagues and classmates will all say that you have become thinner, younger and better-looking when they see you.
Secondly, the big belly (waist circumference) will also shrink, and the waist and abdomen will gradually become thinner and thinner. The reduction of waist circumference also benefits from the reduction of body fat rate, and waist circumference is often the first part of the body to lose weight. If the original body fat rate is relatively high, then the fat accumulation in the waist and abdomen will be more serious, and the rapid reduction of waist circumference will make dieters feel as light as a swallow. Imagine how it feels to suddenly unload 5 kilograms or 10 kilograms of rice from your body.
At the same time, physical strength will also be significantly improved. For example, I used to get tired after going out for a while, but now I go out as fast as flying, and there is no pressure to walk fast and far. People who insist on running all the year round will have lower body fat, thinner body shape, lighter waist and abdomen, and generally thin waist.
In fact, in many middle-aged people, abdominal obesity is due to the high visceral fat and subcutaneous fat in the abdomen, which leads to the pregnancy of men and women. Abdominal obesity means higher health risks. Reducing waist circumference and eliminating belly can reduce the risk of many diseases, especially for middle-aged people after 40 years old. A large number of studies have pointed out that abdominal obesity is closely related to metabolic syndrome and is an important cause of coronary heart disease, hypertension, diabetes, stroke and other diseases.
Materials: According to the standard issued by the World Health Organization 1998, abdominal obesity (also called central obesity) is defined as male waist circumference exceeding 102cm (or waist-hip ratio exceeding 1.0) and female waist circumference exceeding 88cm (or waist-hip ratio exceeding 0.9). However, the China standard needs to be adjusted: the waist circumference of men in China should not exceed 90cm, and that of women should not exceed 80cm. Third, the overall body shape has improved. Due to the adaptation to running, muscles, joints and bones will undergo positive changes. Positive changes in the body will be comprehensive. The reduction of excess body fat will make the whole body smaller (even a few laps) and the legs will become longer (if you put in enough running). Of course, for women, the legs and buttocks are the parts where fat accumulates more and is difficult to eliminate, so more relaxation and stretching are needed after exercise.
Now many sports apps have special post-run stretching video guidance, so try it. For friends who want to stovepipe, in addition to maintaining long-term running exercise, it is best to carry out special leg stretching training alone.
In addition to these, you can also directly see the changes in your body. Runners will also find that their headaches and brain fever are less, their sleep is better, their physical fitness is better, they can run faster and farther, their complexion is better, and their mentality is better unconsciously. They even think that there is no difference between middle-aged and young people! As long as you can train scientifically and accumulate enough running amount and time, these changes will happen to every runner.
However, 40-year-old middle-aged people still have their own physical characteristics and various physical functions inevitably decline when they are young, so Yu Hangjun reminds middle-aged friends who want to run and exercise:
(1) Don't run every day. The body needs rest, and middle-aged people should make running plans step by step, not blindly running, which is counterproductive.
(2) Control the amount of running. If you are not going to take part in the marathon, jogging for 3 to 5 kilometers or 3 to 4 times a week is enough to keep you healthy. However, the exercise plan should not be fixed, and should be adjusted according to the different needs of each stage.
(3) shut up. Control the level of diet and calorie intake while running and exercising. Running does not control calories, and it is still possible to maintain a high body fat rate.