Among the many weight loss methods, running has been recognized as a better method, and running sports do have many benefits for the body. Both men, women and children can participate. You know that running must master certain methods and there are some areas that need attention.
　　 Running method for physical exercise
In the first 5 minutes of running, the heart adjusts to adapt to the movement of the body. The heart rate is significantly increased, and the heart pumping blood is intensified, but the degree is not uniform, and is called the "adaptive period of the heart." After running for 5 minutes, the heart has adapted, the heart beats forcefully, and the blood is pumped evenly. At any time, the adjustment is made according to the amount of exercise. Therefore, the purpose of running for physical exercise, the time should not be less than 5 minutes, otherwise it will not help improve the heart and lung function. More than 5 minutes of running, the longer the duration, the better the exercise of heart and lung function. As for the speed of running is secondary, you can adjust it according to your physical strength.
　　 Running method for weight-loss bodybuilding
Within 20 minutes of running, the main source of exercise energy is glycogen stored in the body, especially muscle glycogen and hepatic glycogen, because sugar can be decomposed into carbon dioxide and water under aerobic conditions, releasing a lot of energy. After 20 minutes of running, most of the glycogen is depleted, and the main source of energy conversion is fat in the body. Therefore, running for the purpose of weight loss and body building should not be less than 20 minutes, and the speed should be slower to maintain even breathing. The 20-minute slow- and long-distance running not only significantly depletes the body's glycogen but also uses body fat. And because the slow long-distance running is not very severe, it will not make the body over-hypoxia, so it helps the consumption of fat, so as to achieve the purpose of weight loss.
　　 Some cautions for running
Do not exercise on an empty stomach or when you are fed up. If you have an empty stomach, you will not be able to exercise your strength. If you have a full stomach, your digestive system will be concentrated in the blood. Strenuous exercise will be detrimental to your health. The best time is 2 to 3 hours after a meal. If you are running in the fasting state in the early morning and so on, it is best to drink some sports drinks that help to digest and rejuvenate your body for about 30 minutes in advance or you can eat bananas.
During the running, there are many friends who will walk when they feel hard. Of course, there is no problem if they go. However, repetition of “running – walking – running†will bring unnecessary fatigue. Just as the car needs more power to accelerate from zero, the acceleration process of "walking-running" at the beginning of running is needed to have a greater power in an instant. Therefore, returning to the origin of fatigue will cause the accumulation of metabolites and make you feel more tired.
　　 Correct running posture
1, the head naturally placed.
2, shoulders and body micro-clamping.
3, legs should not be too high.
4. When one foot is in motion, it should be the heel first and then the heel will roll to the sole of the foot, which can reduce the damage to the ankle during running. The knees on the floor remain slightly curved and do not straighten, reducing the damage to the knee joints.
5, keep the waist upright naturally, not too straight. The muscles are slightly nervous and maintain the torso posture, while also paying attention to the impact of the cushion foot.
6, try to relax when running swing arm.
When running, please pay attention that the center of gravity should not be too far forward. Try to keep it in the middle. The chest must be upright. The upper body should not swing to the left and right, especially the shoulders. It will quickly become tired. It is best to keep the hand in a relatively low position. Do not clamp elbows and swing freely. Breathing must be deep and slow, nose snort. When you run, your thighs must be lifted slightly. Do not squat and squat. This will easily wear the skin inside the thigh, and it will also have an adverse effect on your knees.
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