Can running help you lose weight?
Running is a very good way to exercise. It can not only improve physical fitness and immunity, but also have a good weight loss effect, but not all running If you want to lose weight by running, it is best to run for a certain length of time.
The benefits of running to lose weight
1 , Increase lung capacity
Running can greatly enhance the cardiopulmonary function. Therefore, friends with small lung capacity can choose to run to exercise to increase their lung capacity and heart function.
2. Improve immunity
Immunity is the protective cover for the human body to fight against external viruses. Running is one of the ways to strengthen immunity. Quality, plus points for health.
3. Train the muscles of the whole body
It is obvious that running can exercise the muscles of the human body. The muscles around the body will be further consolidated and strengthened through running, which is also a good way to exercise the muscles of the whole body. The way.
The correct way to lose weight by running
1. Straighten the body
The torso from the neck to the abdomen should be kept naturally upright, do not bend over or deliberately straighten, and the swinging range should not be too much big. This pose helps maintain smooth breathing, body balance, and stride coordination.
2. Swing arms before and after
When running, it is very important to naturally swing the arms. The left and right swing of the hand should not exceed the midline of the body, and the up and down swing should not be higher than the chest. During the arm swing, the fingers, wrists and arms should be kept relaxed, and the elbows should be bent at about 90 degrees, close to the sides of the body.
3. Stable head and shoulders
During the running process, the head and shoulders should be kept stable, and don’t shake your head. The eyes should be looking forward, and the shoulders should be relaxed.
4. Make a light fist
When running, your hands should be naturally lightly clenched. Making a fist that is too tight can cause tightness in the forearm muscles, which can hinder normal shoulder movement. When running, do not hold a mobile phone, MP3 or beverage bottle in your hand, otherwise it will cause your body to sway, unable to maintain a correct upright posture, and increase the risk of injury.
5. Go straight ahead
When running, it is best to avoid lateral movements of the legs. Swinging your legs sideways is not only redundant, but it can also easily lead to knee injuries. The correct posture should be with the thighs facing forward.
6. Short strides
Once the strides are too large, you will feel like you stretch your feet forward when running, which will cause destructive pressure and easily cause sports injuries. In the process of daily running, the pace does not need to be too large, and it is appropriate to place the foothold at about 33 cm in front of the body each time. A sudden increase in stride can easily lead to Achilles tendon injury. After landing, the toes should have a ‘grip feeling’, and the body should lean forward at the same time to reduce the impact of the foot and the ground. The lower the impact, the lower the risk of injury to the ankle and its joints.
7. Slight hip twist
During running, the hip twist is about 5 degrees to 7 degrees. Twisting the hip more than 10 degrees can easily lead to problems such as iliotibial girdle syndrome (pain on the outside of the knee) or strained hamstrings.
How long does it take to lose weight by running
Generally speaking, if you insist on jogging for 30 minutes each time, 4-5 times a week, and eat regularly, you will see weight loss in 1-2 weeks.
When is the best time to run to lose weight?
1. 7:00 to 9:00 in the morning
Around 7:00 in the morning, during this time, people sleep and recover their physical strength. However, there is still a little restrained state. Exercising is conducive to the excitement of nerves, invigorating the spirit, and promoting metabolism. It is very beneficial to maintain sufficient energy and physical strength to devote to a day’s work. It is one of the best times for busy office workers to run and lose weight. At the same time, around 9 a.m. is also the best time to lose weight by running. The temperature of exercise in the morning is suitable, and the physiological state of the human body is just about to recover completely. It is possible to perform high-intensity and long-term exercise, and take a break after long-distance running. , the nutrient absorption of lunch will be more adequate and digested better.
2. In the evening
In the evening, the photosynthesis of plants accumulates for a day, reaching the strongest, with the highest oxygen content. The respiration is the weakest and the oxygen consumption is small, which is very suitable for office workers to run after get off work. It is the most comfortable for dieters to fully bathe in the forest of oxygen. Aerobic exercise is the best way to eliminate fatigue. At that time, the body has the strongest adaptability and the blood pressure is the most stable. It is the best time to run to lose weight.
3. Night
Due to busy working hours, more and more people now choose to run at night. The best time to run at night to lose weight is around nine o’clock. Too early, incomplete digestion after meals, easy to stomach discomfort; too late, the human body slowly enters a state of recuperation, not suitable for running. Moreover, running too late at night is really dangerous. Going for a run an hour or two before going to bed can increase consumption and gain a good weight loss effect.
Precautions for running to lose weight
1. Pay attention to warm-up
It is believed that there is no need to popularize the warm-up exercise before exercise, especially the stretching of the legs before running especially important. Only when the preheating is sufficient and the stretching is in place, the calf will be put into the weight loss battle in the best state.
2. Pay attention to the heel landing
The most important skill for running to lose weight. Many mm running will use the forefoot to land, and it is easy and effortless to run, but it is not suitable for mm with thick calves. The correct way to avoid thickening your calves is to land on your heels, then jog with your feet on the ground.
3. Pay attention to aerobic exercise to burn fat
The real time to burn fat starts after 30 minutes of continuous exercise, so running exercise needs to persist for more than half an hour. It should be noted that do not mistakenly think that the more intense the exercise, the better the weight loss effect.
4. Pay attention to stretching the calf
Stretching after exercising is a crucial point for calf shaping. Stand an arm’s width away from the wall and support it with your hands against the wall, with your body at a 30-degree angle to the wall. Hold for 5 minutes and feel your calf muscles stretch infinitely.
5. Pay attention to soaking your legs in hot water
The calf stretching exercise is not over yet, and the leg beauty plan is still one step away. After running, keep soaking your calves in hot water. You can buy a wooden barrel, bubble legs, listen to music and read books to fully promote the blood circulation of the calf.
6. Pay attention to time control
The running time should not be too short or too long, and the aerobic exercise should last for 30 minutes, so the time should not be shorter than 30 minutes, otherwise it will not be able to reach Slimming effect. Too much time can cause muscle strain and even joint wear.
What are some misunderstandings about running to lose weight
Myth 1: The faster the better, the better
The purpose of running to lose weight is to reduce body fat, accelerate fat burning, and fat burning It can only be aerobic, so it must be jogging. Running for the purpose of losing weight should not be less than 20 minutes, and the speed should be slower to maintain even breathing. 20 minutes of slow running can not only deplete a large amount of glycogen in the body, but also use the body fat.
Myth 2: Run with just any pair of shoes
If you just put on a pair of shoes and go for a run, the fitness effect will be discounted. Many people like to wear sneakers for running. Experts say that the soles of sneakers are too flat, and the cushioning function is not ideal, which will indirectly lead to knee damage. Shoes are the most important running equipment. When choosing professional running shoes
, you have to pay attention to the size.
Myth #3: Run for 20 minutes at a time
Theoretically speaking, jogging for 20 minutes consumes about the same amount of fast energy, provided you are fully warmed up , When the stored energy fat begins to be mobilized and ready to burn, if you stop exercising at this time, you will not achieve the goal of fully burning fat. Therefore, if you want to lose weight by running, you must run for at least 20 minutes, and 45-60 minutes is the best.
What are the running equipment
1. What shoes are good for running
It depends on what venue and what level of running. For general jogging exercise, light running shoes are enough, if you are racing, you should wear spiked shoes.
2. What to wear for running
If you want to keep running and run comfortably and happily, it is best to wear professional running clothes. If it’s just general exercise, ordinary sports clothes are also OK, but never run in normal clothes.
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