Does jogging make the calf thicker?
The correct running posture will not cause the calf to thicken, so it is best to do relaxation exercise after running to better achieve the effect of exercise. Jogging is an aerobic exercise, which can burn calories, burn fat and exercise cardiopulmonary function.
Some people worry that running too much will thicken their calves. What is the reason for this concern?
The landing technique is not good, resulting in illusion.
Some people run on tiptoe, so that their calves will be very tired and feel tight, and they feel that their calves are "growing up". In fact, this is just an illusion. People's basic form is innate, and so is the shape of their legs, which will not thicken immediately because they run a few times. In aerobic strength training, such as dumb gymnastics and barbell exercises, the muscle expansion rate will not exceed 20%.
Therefore, in daily running, even if the calf becomes thicker, it will not exceed this ratio, which is almost invisible.
Runners think that running has burned fat, so they can eat more, gain weight and thicken their calves. This has nothing to do with running itself.
How to eliminate the misunderstanding of worry
1, pay attention to the running posture.
The correct running posture should be the transition from heel to forefoot.
2. Relax after running.
Stretch and relax the calf, friction stretching.
3. Pay attention to the running time and speed.
The general aerobic exercise time is 20 to 60 minutes. Excessive aerobic exercise will cause muscle fatigue and joint wear. The speed should not be too fast, and the heart rate of aerobic exercise should be controlled within (220- age) × (60%-80%). For example, a 20-year-old man's heart rate during aerobic exercise is 120 ~ 160 beats/min. Fat will stop decomposing in anaerobic state, and will not burn outside the above heart rate range, so the exercise effect cannot be guaranteed.
Women must warm up before running.
Warm-up before running is considered unnecessary, especially before running, which is especially important for leg stretching. Only by fully warming up and stretching in place can the calf be put into the "weight loss war" at its best.
How long does exercise start to burn fat?
Exercise for 30 minutes and start burning fat.
Scientists conducted a study. After the subject implanted the detector in his arm, his blood sugar began to consume in the first minute after exercise. After exercise 10 minutes, the blood flow of adipose tissue increased, indicating that fat began to burn, and the blood flow of adipose tissue reached its peak at 30 minutes of exercise. At this time, even if the exercise is stopped, the highest blood flow concentration of adipose tissue can still be maintained for 6 hours, and even if the exercise time exceeds 30 minutes, the exercise fat can only be burned for 6 hours.
How fast does the treadmill need to lose weight?
If you want to lose weight better, you'd better turn walking into running, and then continue jogging for more than 40 minutes, which is better.
Jogging for 40 minutes requires aerobic exercise. Aerobic exercise is defined as heart rate 1 10- 140. As far as breathing is concerned, you don't have to breathe. Adjust the speed according to your heart rate and breathing. Aerobic exercise time is also increased by a few minutes per week, so as to maintain strength. If you can't keep jogging for 40 minutes, you can walk for a while.
Jogging for the purpose of rehabilitation and fitness, when running, it is best to combine walking and jogging, so as to achieve better fitness effect than walking or jogging alone. In addition, be careful not to exceed 1 10 to 130 beats per minute. When exercising, you should step up your steps, land your heels first, and move your feet forward at a constant speed along the running belt, imitating. Because the direction and speed of running belt are consistent with the direction and speed of footsteps, the torsion of ligament is offset. Running is very comfortable. In this way, people, children and the elderly after rehabilitation can keep their bodies in balance, so that they can concentrate on exercise with peace of mind. such as
The benefits of treadmills
There is another important reason why many people choose to run in the morning. It is generally believed that the air in the morning is good. But in fact, this is not the case, especially in winter morning exercises, so we should pay special attention to air quality. If it is foggy, try not to do outdoor sports. Meteorologists point out that the ground temperature is low before sunrise in winter, and the content of pollutants such as carbon monoxide and carbon dioxide released in the air in the morning is high. In addition, harmful pollutants such as nitrogen oxides, hydrocarbons and lead in automobile exhaust also gather on the ground. If people get up early to exercise, they will inhale a lot of smoke and toxic gases. If you stand on the roof in the morning, you can clearly see the "big pot cover" formed by pollutants in the city, which is the inversion layer formed near the ground, and this "big pot cover" is just in the breathing zone of human beings. If you exercise in this environment for a long time, you may have fatigue, dizziness, pharyngitis and other diseases, which are harmful to your health. Therefore, citizens who have the habit of running in the morning in winter, it is best not to exercise outdoors at this time, but to run on the treadmill indoors. So which brand should I choose if I don't have a treadmill? Which is more practical?
Treadmill allows you to do aerobic exercise easily at home, without worrying about the influence of outdoor weather, not to mention enduring environmental pollution such as automobile exhaust. Rain or shine, insisting on exercise can improve cardiopulmonary function, enhance the strength and coordination of limbs, consume excess calories, enhance blood circulation and reduce stress; For women, it can also shape the body; Family sports together can also promote family harmony.
Household treadmills generally choose durable and low-impact basic performance to meet their own needs. But the most important thing is to pay attention to choosing a safe and zero-injury treadmill. Running is for health, not sports injury!