1, the correct way to lose weight by running
1. running environment
If you have a treadmill at home, you can open the window to breathe fresh air and run. If you run outdoors, try to choose some places with fresh air, such as parks or rivers. Try not to run in foggy days, which is very harmful to your health. Try not to exercise on the roadside.
In the process of running, taking the surrounding buildings or other things as a reference, setting goals for yourself and realizing them step by step will help you persist.
Preparation before running
The first is clothing. When wearing shoes, after putting your feet in, fasten your shoelaces from bottom to top. In order not to hinder blood circulation, don't tie your shoelaces too tightly, and leave room for your feet to move. When choosing running clothes, choose breathable clothes, not too loose.
In addition to clothing, warm-up exercise before running is necessary. Warm-up exercises can start with walking slowly, then do stretching exercises, and then slightly accelerate some jumping exercises such as leg lifting. When doing stretching exercises, you can stretch your calves, knees, femoral joints and shoulder joints according to your own situation. However, no matter what kind of warm-up exercise you do, you should be careful not to practice too much to avoid pulling your bones and muscles.
3. Running posture
Keep your head and shoulders stable while running. Keep your head forward. Don't lean forward unless the road is uneven. Keep your eyes on the front Relax your shoulders properly and avoid having a chest. The swing arm should move back and forth with the shoulder as the axis, and the range of left and right movement should not exceed the center line of the body. Fingers, wrists and arms should be relaxed, and the elbow angle should be about 90 degrees.
4. Driving speed
Many people think that the faster you run, the faster you lose weight. This idea is actually wrong. Although running fast consumes a lot of calories, it will increase the burden on the calf, accelerate the growth of muscles, and cause the calf to thicken. The real burning time of fat is after 30 minutes of continuous exercise, so jogging for more than half an hour is the most effective way to lose weight. Jogging is good for the heart, lungs, liver and blood. This is a very healthy exercise.
Stretch after running
The main function of stretching after running is to relax muscles and improve elasticity. Not stretching after running will lead to decreased muscle flexibility, muscle pain and lactic acid accumulation, which will hinder muscle recovery and growth. Static stretching is the main stretching method after running. In addition to grasping the correct posture, we should also control the strength of stretching. Stretch until the target muscle has moderate pain. Never stretch with brute force, otherwise it will easily damage muscles and ligaments.
2. Precautions for running to lose weight
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.
Running to lose weight, like other methods of losing weight, requires us to persist for a long time to have an effect. It is impossible to lose weight after running for a day or two, so you must pay attention to the above things when you exercise to lose weight.