Running is the most effective way to lose weight. Simply put, we can judge whether exercise is effective by whether the exercise heart rate is within the range of fat burning exercise heart rate. When the exercise heart rate reaches the range of fat burning exercise heart rate for more than 20 minutes, you can burn fat directly. Generally speaking, if you jog for 30 minutes every time, 4-5 times a week, and eat regularly, 1-2 weeks can see the effect of losing weight. But if you don't insist on it well, or if you don't cooperate well in diet, such as eating emotionally or overeating, it will also have a great influence. So we can see the effect of running to lose weight according to the overall implementation.
Precautions for running
Warm-up arrangement before running: Stretch your body before exercise, and do sufficient preparation activities, with the sole of your foot touching the ground first, and then the whole sole touching the ground; A good warm-up can dilate the blood vessels of your leg muscles, ensure that it can provide you with enough oxygen, and at the same time raise the temperature of your muscles to an ideal level to exert flexibility, efficiency and strength. At the same time, warm-up can gradually increase your heart rate and help you reduce the heart pressure at the beginning of the game.
Running posture: Running posture is the foundation of all running skills and is also very important.
Focus, always pay attention to the main points of running, and relax when you are nervous. 1, the upper body is complete; 2. Relax the lower body; 3. lean forward and fall straight forward. This is to rely on the strength of the body to push people forward; The above three points are the most important and should be carried out all the time. 4, the head is straight and straight, as straight as the back; 5. Relax your arms and swing back; 6. When leaning forward, press on the abdomen; This is particularly important. Laozi's "modesty" is the truth; 7. The back, especially the waist, twists and lifts the gluteal flexors in the swing, and then the thighs, calves and feet are lifted forward; Every time I move forward, I lift my legs by leaning forward, not kicking the ground. 9. The thighs and calves are soft and relaxed; 10, the body tends to fall forward from the ankle, pushing the body forward and landing on the midsole. Accurately speaking, the outside of the middle palm should land first, and then be lifted by the waist, buttocks and thighs, and the landing point should not be in front of the center of gravity of the body. This is to minimize the action of kicking the ground, thus reducing the pressure on the knee. Both feet must be parallel forward, so that both excessive pronation and insufficient pronation can be effectively reduced, thus reducing the pain in the inside and outside of the front end of the knee. Breathing naturally relaxes, and everything is based on relaxation. The advantage of this running method is that it has little pressure on the knees and it is easy and natural to run. Moreover, there are not too many stiff muscles after running. Usually, muscles will become soft and tight only when needed. The disadvantage of this running mode is that it lacks the action of kicking the ground and can't run fast. But it is very suitable for normal fitness running, weight-loss running and ultramarathon with enhanced strength.
Breathing footwork: It is a good practice to use breathing footwork. When maintaining the average speed, the principle is four-step exhalation and two-step inhalation, three-step exhalation and three-step inhalation when accelerating, and two-step inhalation when the oxygen consumption is high.
Running time and speed: early morning or evening is preferred. Grasp the time and speed when jogging. The time and speed of jogging depend on the pace and posture of running. Generally, the time for aerobic exercise is 20 to 30 minutes, not too much. It depends on your normal steps. Too long will cause muscle fatigue, which is not good for your health.
After jogging: Don't eat, drink or sit down immediately after jogging. It is important to walk for about 5 minutes to maintain muscle strength and let the blood in the limbs return to the heart. We should continue to do relaxation exercises, which can relieve tachycardia and restore the heart rate to a stable state. If you stretch properly, it is the best choice to shape a beautiful S-shaped curve and enhance muscle strength and endurance.
Finally, the little secret:
1. Drink water properly before running. Drinking water can reduce blood concentration and promote blood circulation and substance metabolism!
2. It is not advisable to take a bath immediately after running, and it is easy to get sick!
3, warm bath to eliminate fatigue: rest for more than 40 minutes, the water temperature of warm bath should be 40℃ 3℃, which is conducive to the transport of nutrients and the elimination of metabolites in the body, eliminating fatigue.