Running and jogging can thin legs. Many people have some doubts about running. Some people say that running can make your legs thicker, while others say that running can make you lose weight. In fact, the speed of running has different functions. Running and jogging can thin legs. Let's find out.

Running fast and practicing muscle jogging can thin legs 1 doubt 1: What are the benefits of long-distance running?

Xiao Yan will be 25 years old next month. On this day, my friend said half jokingly and half seriously, "Women's metabolism will slow down after they are 25 years old. There is a park near your home, but you have been doing nothing, wasting such a good geographical position. Why not take a few nights a week to run? " After listening to a friend's reminder, Xiaoyan asked, "What are the benefits of running?"

Solve doubts:

Zhou Tong introduced that scientific experiments have proved that long-distance running with rhythmic deep breathing can make people inhale a lot of oxygen. When the amount of oxygen inhalation exceeds 7~8 times of the usual amount, the vital capacity will increase accordingly; Long-distance running can also improve the oxygen supply state of myocardium, thicken myocardial fibers and enhance myocardial contractility, thus improving the working ability of the heart, so long-distance running is a very good way of fitness exercise. Moreover, in the process of long-distance running, the blood circulation in the human body is accelerated, and the harmful substances in the excretory system are cleaned up, thus making it difficult for harmful substances to stay and spread in the body. According to the measurement, when you run 3000m in 16 minutes or 5000m in 25 minutes, your blood cholesterol level will drop.

Long-distance running is not only for fitness, but also for "heart". Because we don't care about the outcome of the competition, we just want to exercise in a relaxed and happy way, so it can best promote the release of endorphin bark, a polypeptide substance in the body, thus making people have lasting euphoria and sedation, which is very beneficial to alleviating the mental and psychological tension brought about by high-tempo and high-intensity exercise in modern society, and also has a good effect on cultivating people's tenacious will to overcome difficulties and temper their fighting spirit.

However, Zhou Tong warned that people who are not used to physical exercise at ordinary times should do it step by step. If the amount of exercise greatly exceeds the usual load, it may lead to sudden death or other sports injuries; Those who suffer from chest tightness, headache, dizziness, cardiovascular and cerebrovascular diseases due to mild activities should consult a doctor before starting exercise. In addition, before starting long-distance running, we should make full preparations for sports and ensure good road conditions.

Doubt 2: Will running make your legs thicker?

Just when Xiaoyan was tempted, she suddenly remembered that she had seen "running will make people's legs thicker" on the online women's forum, and she couldn't help worrying that running would run out of the legendary "elephant leg".

Solve doubts:

For Xiaoyan, a woman who doesn't aim at "cultivating talents", the fear of "running errands" is understandable.

Yes However, Zhou Tong pointed out that whether running can thicken your legs depends on how you run. Proper running will not only make your legs thicker, but also lose weight. "If you don't believe me, just look at the figure and lower limbs of long-distance runners."

Zhou Tong said that for most people, the real "culprit" of thick thighs is fat. But how to tell? "When the legs are not hard, all the hands can pick up are fat." In general, it is much easier to lose fat than gain muscle. After a period of effective fat-reducing exercise, in most cases, the muscles do become stronger and tighter, but the girth of the legs will become smaller. General jogging, relaxing running and long-distance running without competition are all moderate exercises, which will make these fats disappear and have a small degree of muscle development, so these kinds of running will not only make the legs thicker, but also have the effect of stovepipe. Other relatively gentle sports include: cycling, easy skipping, swimming and so on. On the contrary, the intensity of running and strength exercises is relatively high, which can increase muscle volume and thicken legs.

In fact, women need very little hormone secretion to synthesize muscles, and it is difficult to form muscles even if they exercise a lot. And the contribution of normal diet to muscle growth is very limited. However, all muscles that exercise can absorb nutrients more easily than those that have not been used for a long time, and exercise can also relatively improve the level of growth hormone. Exactly whether everyone will thicken their legs during exercise depends on the specific situation. For example, everyone's genetic situation is different, and it is not excluded that running will make a very small number of women's lower limbs thicker.

There is a saying on the Internet that leg press and stretching before and after running can prevent the lower limbs from getting thicker. In this regard, Zhou Tong said: "There is no relevant theoretical basis for this statement, but these are all relaxation activities that should be done before and after running, which is conducive to preventing injuries and accelerating physical recovery. Relaxation and massage after exercise can also accelerate the release of fatigue and the removal of metabolites. "

Doubt 3: Why is running always "not enough"?

After eliminating the worries in his heart, Xiao Yan began to jog. But not long after, she found a new problem: I thought that when I was in college, every vital capacity test was "excellent". Why do you feel "out of breath" without running a few steps now? It's only been a year or two since graduation. It's impossible to "degenerate" so quickly, right?

Solve doubts:

Zhou Tong explained that people who don't exercise regularly or for the first time like Xiao Yan often have the phenomenon that "running only a few steps is not enough" in long-distance running. But "Qi deficiency" is not only related to vital capacity, but also related to heart function and muscle adaptability.

Generally, running for the purpose of fitness is long-term jogging, and there is a process of gradual adaptation. People who don't exercise often or run fast are particularly prone to feel "out of breath" Zhou Tong explained that this is actually due to the lack of exercise, the weak reserve and adaptability of the heart, and the low reserve and metabolism of energy of the muscles, which cannot meet the needs of physical exercise. Xiao Yan's lung capacity is excellent, but he still feels out of breath when running, which may be the reason.

It is better to exercise more than 3 times a week.

If you have a good sports foundation, if you still gasp during running, it may be a sign of excessive exercise intensity. He said that when jogging, you should keep your heart rate at 120~ 140 times per minute. "The specific feeling is that you can talk to your partner effortlessly while running-you must be out of breath. At the beginning of exercise, the recommended intensity was even lower than this. " If you feel tired after exercise, but you are in a good mental state, full of physical strength, eat well and sleep well, it means that the amount of exercise is appropriate.

He also reminded that under moderate exercise intensity, each exercise time is 30~60 minutes. If you can't reach this exercise time at first, there is no need to stick to it, let alone rush it. You can wait for a period of exercise and then gradually increase the amount of exercise. However, it is best not to "compromise" the exercise frequency, and it is best to keep it above three times a week.

Run, exercise your muscles. Jogging can thin legs. 2 jogging can lose weight?

1, 40 minutes a day, jogging, attention, it must be jogging, mainly sweating.

In any case, the essence of exercise is to stretch your muscles and promote the growth of your whole body muscles. In view of this, sprinting is very practical for your calf, which will increase muscles and make your calf very strong. So I suggest jogging.

Actually, if you can swim in winter, I suggest you go swimming directly instead of running. The heat consumed by water exercise is several times that of shore exercise, and the sisters around me have said that swimming has good positive energy for the plasticity, vital capacity and skin of the whole body, so swimming is the first choice.

When you get up in the morning, you must have breakfast. Of course, drinking a glass of water is better. It doesn't matter how much you eat in the morning and at noon. Be sure to shut up at night, drink yogurt, eat an apple or some fruits and vegetables, and don't eat staple food. You must drink more water every day. It is best to drink tea, which is a laxative. Don't drink more water before going to bed, and you will have bloating the next day.

Can jogging thin legs?

1, strengthening calf muscles

The calf fat is cumbersome, and it looks thin without meat. If you want to strengthen leg muscles, lose excess fat and build beautiful legs, you might as well choose jogging. Jogging is a simple exercise, which can make the leg muscles stronger.

Step 2 make thighs stronger

The calf fat is reduced and firmer, which must be the running weight loss effect that many MM want. But you can't lose your legs and ignore your thighs. Thigh meat should also be reduced to make the whole leg look more symmetrical. You can also jog by reducing your thighs, because the leg muscles will become tighter after running.

Step 3 shape the leg curve

Shaping leg lines and making long legs look more perfect are inseparable from jogging. As long as you keep jogging for a while, you will find that the leg lines are obviously improved and the curves are easy to sag.

4. Transform the elephant's legs

Elephant leg is MM's least favorite leg type, because it is not worthy of beautiful legs at all. Want to transform elephant legs, long legs, need to jog slowly to shape. It is recommended to jog for 30 minutes every day to fully burn the excess fat in the legs.

5. How long can I slim my legs by jogging?

Jogging usually has obvious stovepipe after one month. If your legs are fat, it depends on whether it's your own fault. Usually stovepipe is not good for three reasons. First, the wrong running posture leads to excessive leg pressure during running, causing injury and edema; Second, drinking too many carbonated drinks while running leads to white and thin; Third, I didn't adjust my diet after running and ate too many high-calorie foods, which made it impossible to lose weight.