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 to run. If you run outdoors, try to choose some places with fresh air, such as parks or rivers. Try not to run when it is foggy, which is very harmful to your health. Try not to exercise on the side of the road.
In the process of running, take the surrounding buildings or other things as a reference, set goals for yourself, and realize them step by step, which is helpful to persistence.
Step 2 Prepare before running
The first is clothing. When putting on shoes, after putting your feet in, tighten and tie your shoelaces from bottom to top. In order not to hinder blood circulation, shoelaces should not be tied too tightly, leaving room for feet to move. When choosing running clothes, choose breathable clothes, not too loose.
In addition to clothing, warm-up exercise is a must before running. Warm-up exercises can start with a slow walk, then do stretching exercises, and then slightly accelerate some jumping exercises such as leg lifts. When doing stretching exercises, you can stretch your calves, knees, femoral joints, shoulder joints and so on 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, so as not to strain your bones and muscles.
3. Running posture
Keep your head and shoulders stable while running. Keep your head straight ahead. 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 movements should not exceed the midline of the body. Fingers, wrists and arms should be relaxed, and the elbow angle should be about 90 degrees.
4. Running speed
Many people think that the faster you run, the faster you lose weight. This idea is actually wrong. Although running fast consumes more calories, it will burden the calf, accelerate the growth of muscles, and lead to the thickening of the calf. 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 heart, lungs, liver, blood and so on. It is a very healthy exercise.
Step 5 stretch after running
The main function of stretching after running is to relax muscles and improve their elasticity. Not stretching after running will lead to the decrease of muscle flexibility, lactic acid accumulation of muscle pain, and 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, and never stretch with brute force, otherwise, it will easily damage muscles and ligaments.
2. Precautions for running to lose weight
First, the amount of exercise is large, and the amount of food is also large. Some people lose weight at the beginning of running exercise, and then regain it 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 period of time, because of the unbearable hunger and the freshness of losing weight, I simply drank and ate heavily, resulting in weight gain.
Second, we can't persevere. Some people stop exercising after a period of running 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, you will gain weight if you trade off.
Running to lose weight, just like other methods to lose weight, needs us to persist for a long time to be effective. It is impossible to lose weight if we lose interest after running for a day or two, so we must pay attention to the above things when we exercise to lose weight.