As a popular sport, running has also become the preferred fitness method for many people.
Low investment, high return, no need for expensive fitness investment, at the same time, it can swing the limbs, driving the whole body to participate, at the same time, it can also exercise cardiopulmonary function, promote blood circulation, and improve the basic metabolic function of the human body.
Just like the Japanese writer Haruki Murakami, he once recorded his love for running—-
“You don’t need someone 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 and a good road, you can Happy running.”
Running is indeed one of the best fat-burning exercises
The purpose of running is to reduce body fat so that fat can be burned quickly.
The reality is that you can only choose aerobic methods to burn fat, so you have to run slowly to achieve the aerobic effect.
If you run very fast in your usual running exercise, this exercise method will not only make the body burn a lot of fat, but also a certain degree of It can also accelerate the consumption of glycogen in the body, which may cause the body of exercisers to experience the symptoms of exercise-induced hypoglycemia.
Therefore, if you are running for the purpose of losing weight, you should insist on jogging for no less than 20 minutes, not only the glycogen in the body will not be quickly consumed, but also the fat in the body will also be burned .
At the same time, jogging will not make the body excessively hypoxic, and it will not make the body unable to support running under the condition of hypoxia, so the goal of losing weight can be achieved.
Actually, running is not as easy as we think
When running for a long time, people’s cardiorespiratory breathing will increase, resulting in gasping, shortness of breath and other phenomena. At the same time, 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 filled with lead, and you will face the confrontation between the mental will and the tired body.
The same is losing weight, why is my running not working?
First, stop exercising if you think you’ve run a lot
Many people think they’ve reached their limit when they run, and feel that they’ve done enough exercise.
Actually, a 68 kg woman will consume 495 calories in 45 minutes. If this number is not reached or exceeded, then the weight loss effect will not be achieved.
It is best to combine your weight and physical condition, and use mobile phone software to test or track your exercise status to find the right running time and status.
Second, during the workout, just simply run
The human body adjusts itself with changes in the environment. Simple running will allow the body to slowly adapt to this movement, allowing the body to support running training with minimal energy.
Therefore, it is recommended to change the way of exercise as much as possible after running for a period of time, or several exercise items can be performed alternately, which will help to consume the excess energy in the body as much as possible, so that the weight loss effect will be better.
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Third, ignoring proper running form while running
Running may seem simple, but in fact, many people tend to run with the soles of their feet on the ground, striding, and splayed feet. and joints are subject to greater impact.
In addition, running with big strides will not make you look powerful, but will cause your knees and toes to be out of the same direction, which may increase the burden on the knee joints, sway from side to side, and make you flat. Do more useless work and increase physical exertion.
Especially long-distance running, the potential hazard is knee injury, an irreversible process, and there are few drugs to treat knee injuries.
Therefore, you need to ensure the correct posture when running, and you need to choose a pair of suitable running shoes. You need to do a full warm-up exercise before running, and don’t be bumpy or muddy after the rain. place to run.
However, for overweight friends, knee joints tend to bear more weight than ordinary people when running, which is more likely to cause knee joint injuries.
Therefore, it is recommended that such friends may choose to exercise such as swimming, which not only protects the joints, but also has a relatively high fat burning efficiency.
References:
【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. 1988 May-June;16(3):285-94. Epidemiology of running injuries. 1984 Berne Grand Prix Study.