5 coups allow you to run the best running results to change

There are many ways to lose weight, running is a very good choice. However, it has been found that although weight loss can be achieved through running, it will feel pain in the calf and the leg will become thicker after a while. Huang Guangmin, chief physician of the Institute of Sports Medicine of the State Sports General Administration, introduced the following five small tricks for running, so that you can do more with less.

Formulate exercise plan and adhere to

Must establish a plan for running weight loss, need to maintain 3-4 times a week, do not think that bad weather or time is not enough to disrupt their plans, to implement the plan in earnest, the distance you can run at the beginning Shorter, slowly increase the distance.

The body needs to keep exercising for more than 30 minutes before it starts to actually burn excess body fat. If you want to lose weight through running, the time should not be too short, it usually takes 30 minutes to 1 hour, moderate exercise can be, and it is best to take 2-3 hours after a meal.

Running style needs to change

If you are used to the same running methods and routes, the body will develop a fixed pattern, which inertia will enter the weight loss period. Mixing running sports can solve this kind of problem, in speed, height, pace

Making adjustments, even changes in the field, can allow the body to continue to strengthen and exercise, speeding up the body's metabolism.

Running movements must be correct

Heel landing, which is the most important technique for running weight loss, can avoid the lower leg thicker. Many runners will use the front foot to fall. To avoid thickening the lower leg, use the heel to land, then jog with full foot touch.

After running to do stretching exercises

Stretch after exercise, which can shape the leg shape. You can use the traditional Alice leg press method, a more convenient way is to stand a wide distance from the wall, and then support the wall with a hand, the body and the wall into a 30-degree angle. Persist for 5 minutes, feel the calf muscles are stretched, you can adjust according to your body flexibility. The moderate exercise after exercise can sort out the fatigue substances accumulating around the muscles and stimulate the muscles that are not often used.

Don't run too fast

The purpose of running weight loss is to reduce body fat and accelerate fat burning. Fat burning can only be aerobic, so it must be jogging. If it is a rapid and swift run, it will not only fail to burn fat, but will also accelerate the depletion of glycogen in the body and cause symptoms such as exercise-induced hypoglycemia and decreased exercise capacity.