As a popular sport, running has also become the preferred fitness method for many people.
Low investment, high return, no need for expensive fitness fees, while being able to swing the limbs, drive the whole body to participate, while also exercising cardiopulmonary function, promoting blood circulation, and improving the body's basic metabolic function.
Just as the Japanese literary scholar Haruki Murakami once recorded his love of running----
"You don't need someone else to help you, you don't need any special equipment, you don't have to go to a specific place. As long as you have a pair of running shoes, a good road, you can run happily. ”
Running is indeed one of the sports with a good fat burning effect
The purpose of running is to reduce body fat so that fat can burn quickly.
The reality is that you can only choose the aerobic way to burn fat, so you have to run slowly to achieve the aerobic effect.
If you run very fast in the usual running exercise, this exercise method will not only make the human body burn a lot of fat, but also accelerate the consumption rate of glycogen in the human body to a certain extent, which may cause the athlete's body to have symptoms of exercise hypoglycemia.
Therefore, if it is a run for the purpose of weight loss, you should insist on jogging for no less than 20 minutes, not only the glycogen in the body will not be quickly consumed, but the fat in the body will also burn.
At the same time, jogging will not make the body excessively hypoxic, and will not make the body unable to support running in the absence of oxygen, and the purpose of weight loss can be achieved.
In fact, running is not as simple as we think
When running for a long time, people's cardiopulmonary breathing will increase, resulting in wheezing, shortness of breath and other phenomena, while the accumulation of lactic acid in the body will also cause muscle soreness and fatigue.
If you continue to run, you will feel that the whole body is like lead, and at this time, people will face the confrontation between the mental will and the tired body.
The same is to lose weight, why is my running not effective?
First, if you think you've run a lot, you'll stop moving
When many people run, they think they have reached the limit and feel that their exercise is big enough.
In fact, after 45 minutes for a 68-kilogram woman, the body will consume 495 calories, if it does not reach this number or exceeds, then it will not achieve the weight loss effect.
It is best to combine your weight and physical condition, and use mobile phone software to test or track your own exercise status to find the right running time and state.
Second, during exercise, it is just a simple run
The human body will adjust itself with the changes in the environment, and simple running will make the body slowly adapt to this exercise, and will make the body support running training with the lowest energy.
Therefore, it is recommended to change the way of exercise as much as possible after running for a period of time, or several sports can be alternately carried out, which helps to consume as much excess energy in the body as possible, so that the weight loss effect will be better.
Third, the correct running posture is neglected when running
Running seems simple, but in fact, many people often have bad postures such as landing on the ground with all their feet, striding, and figure-eight feet when running, which may cause the human body to drop a large center of gravity, resulting in a large impact on bones and joints.
In addition, striding will not make you look mighty, but will cause the knees and toes to be not in the same direction, may increase the burden on the knee joints, shake left and right, and also let you do more useless work and increase physical exertion.
Especially long-distance running, the potential harm is knee injury, which is an irreversible process, and there are few drugs that can treat knee injury.
Therefore, when running, you also need to ensure the correct posture, and you also need to choose a suitable pair of running shoes, and you need to do a good job of warming up before running, and don't run in bumpy or muddy places after rain.
However, for friends with large weight, because the knee joint weight bearing during running is often higher than that of ordinary people, it is easier to cause knee joint injury.
Therefore, it is recommended that such friends may wish to choose swimming and other sports, not only to protect the joints, but also to burn fat more efficiently.
bibliography:
【1】J Biomech. 1999 Aug;32(8):787-94. Runners adjust leg stiffness for their first step on a new running surface.
【2】Am J Sports Med. May-Jun 1988;16(3):285-94. Epidemiology of running injuries.Study of the 1984 Bernese Grand Prix.