Running: the most effective way to lose weight through exercise.
Running is the most effective way to lose weight. It is the most convenient whole-body aerobic exercise and consumes a lot of calories. In any weight loss method, running can burn calories quickly. Insist on running and diet control, not only can you lose weight successfully, but also it is not easy to rebound. You can clear your mind by running, lose weight and release your brain at the same time, and the whole person will feel very comfortable.
Optimal running time per day:
Morning: 6: 00 to 8: 00.
It is said that plants will exhale a lot of carbon dioxide after overnight metabolism, so the concentration of carbon dioxide in the Woods is relatively high in the morning, and some dust will float in the air, which is not good for people's health. In fact, whether to exercise in the morning depends mainly on the purpose of exercise. The ancients paid attention to "smelling chickens and dancing" and generally chose to exercise in the morning. During this period, physical vitality, strength and endurance are in a good state.
Afternoon: 2 pm to 4 pm.
In our traditional idea, we should take a nap after lunch. In fact, from 2 pm to 4 pm, the human body's sports ability reaches a high level. And at this time, the sunshine is abundant, the temperature is suitable, and the wind is small, which is the best time to exercise. But it is best to exercise after lunch 1 hour, otherwise it will affect the digestive function of the stomach.
Evening: 8: 00 ~ 10.
If you want to lose weight, you'd better exercise at night. Running at night can help food digest faster without accumulating fat in the body. But whether the intensity is large or small, it will make the nervous system in a state of excitement, so go to bed after running 1 hour.
Three major running modes
1, alternating speed change.
Methods: First run at a slow speed of 10 minutes, and then do three sets of sit-ups; Then run at a speed close to your limit for 10 minutes and do three sets of sit-ups; Finally, run at a constant speed for 10 minute, and then do three sets of sit-ups.
Tips: When running, if you have spare capacity, you can also adjust the slope of the treadmill according to your heart rate to increase the difficulty. Running at a constant speed will make muscles tired, and constantly changing the speed and slope can make muscles excited, thus enhancing the weight loss effect. After exercise, the muscles become hot. At this time, doing anaerobic is the most effective. If you do sit-ups, you will get twice the result with half the effort.
2. fundraising long-distance running
Fun running can avoid the damage of ultraviolet rays in the air during the day. Exercise can improve the quality of sleep, relieve stress, help the body drain water and metabolism, reduce edema and make the body look thinner. Aerobic exercise begins to consume sugar in your body, and it takes a long time to burn fat slowly. Therefore, fun run had better stick to it for about 45 minutes to achieve the weight loss effect, which needs long-term persistence.
Tips: From 7 pm to 2 am the next day, hormones, the key substances of human metabolism, have the strongest response to physical exercise. Substances related to fat metabolism and thyroid stimulating hormone related to muscle repair have risen sharply, so running at this time can best increase the effect of losing weight.
3. Long-distance jogging with slight sweating
First, run three times at 400 meters full speed or run alternately, so that the body enters a slightly hot state; Landing on the forefoot, striding or striding, arriving at a medium speed and jogging for 4 laps without difficulty, breathing and inhaling, so that the exercise is in an aerobic energy supply state; When the body enters a slightly sweaty state, slow down slightly, land on all feet, and then run five laps in an effortless jogging state (this is the key time to lose weight).
Long-distance jogging is the main way. Physiologically speaking, when jogging for a long distance with slight sweat, the energy supply of the body will gradually change from "burning" sugar to "burning" fat. Therefore, jogging for about 5000 meters or sweating slightly for 20 minutes will consume a lot of body fat, thus achieving the purpose of slimming and maintaining the ideal weight.
Running around? Answer your three major questions
First, running = thick calf?
Running is a good way to lose weight, but many people stay away from it, thinking that running will thicken their calves. In fact, this is all caused by wrong running habits and has nothing to do with running itself. I feel that running calves will thicken, mainly for the following reasons:
1, some people feel tired and tight when running, so they think their calves are getting thicker. In fact, this is just an illusion.
2, the method is wrong, strength training may make the calf grow muscles, resulting in the consequences of thick legs, and running, an aerobic exercise, consumes sugar and fat in the body and only subtracts excess fat.
3. In aerobic strength training, such as dumb-bell exercises and barbell exercises, the expansion rate of muscles will not exceed 20%, so daily running exercises will generally not lead to the thickening of calves.
Running like this makes the calf look better:
1. Stretch your legs before running.
2. Pay attention to the running posture. The correct running posture should be from heel to forefoot.
3. Relax after running. Stretch and relax the calf, friction stretching.
4. Pay attention to the running time and speed. Generally, aerobic exercise lasts for 20~60 minutes, which will cause muscle fatigue and joint wear.
Second, running hurts the knee?
Any exercise, if done incorrectly, will increase the chance of injury, and so will running. But as long as you pay attention to adjusting your running posture and mastering the rhythm, you don't have to worry about knee injuries.
Tips for running without hurting your knees:
1, control the running amount.
Everyone's physique is different, and the amount of running cannot be generalized, so the feeling of running is very important. This feeling is the degree of muscle and body fatigue. For beginners, enough is enough when muscles are tired.
2. Slow down training
In the case of the same amount of running, the higher the speed, the greater the impact, and the more likely it is to hurt the knee. If it's not a competitive game, try jogging.
Step 3 Adjust your running posture
When landing, try to control the ankle position directly below the knee, or slightly back. The bending at the knee will play an excellent buffering role, and the position of the foot tribe will be controlled as much as possible in the forefoot.
3. Treadmill VS Road Running, which is better?
Simply put, each has its own advantages and disadvantages, and which effect is good depends on whether your training is scientific and reasonable. Here is a brief introduction to the advantages of running on the treadmill and running on the road.
Treadmill: not easily affected by weather conditions; More professional, more systematic and more purposeful; There is a shock absorber on the treadmill, which can minimize the pressure on the feet during running.
Road running: arbitrary, you can change the route and operation mode; Can fully enjoy the natural landscape and fresh air; At the same time and speed, it consumes more calories than a treadmill.