Generally speaking, after one to two weeks, you will feel relaxed
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But friends often ask backstage: Why did I run for a period of time and feel no effect? Is there anything wrong with that? Although it is a commonplace question, many people ask
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Generally speaking, after running, eat more eggs and drink more milk to ensure your supply of high-quality protein
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After another 1-2 weeks, run at Wu speed for 3 minutes, walk for 2 minutes, and so on
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Many people ask what Lao Wang’s standard running posture looks like
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Small stride, high stride frequency
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The books running guide and running shoe guide with the same name have been published
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Frequency if you run to keep fit, Lao Wang doesn’t recommend running every day
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The faster the speed, the higher the heart rate
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Don’t worry
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The landing support foot is located below the center of gravity of the body rather than in front of the center of gravity; 3
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The running frequency principle advocated by Lao Wang is: run every other day for 30 to 60 minutes each time
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It’s only a matter of time to lose weight
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Running, swimming, cycling, strength training, aerobic exercise..
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Do you have any tips for losing weight? Welcome to leave a message and share with the friend Lao Wang who likes the most
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As long as he doesn’t feel uncomfortable or hurt when running, Lao Wang feels basically no problem
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If it lasts for a while, you can reduce it
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After turning off the machine, stand with your eyes closed for 10 seconds and get off the machine, otherwise it is easy to get dizzy
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You may be out of breath and can’t continue after a few steps
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If you are not a super runner, even if you drop some, it won’t be a problem
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Avoid long strides and high flying
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During the recovery, sitting and waiting to get fat is not worth the loss
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Therefore, it’s best for someone to run together and have a partner to boast and chat together, so they won’t be so boring and can supervise and restrain each other
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The recovery period should be at least one month or even half a year
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Speed everyone’s ability is different, so it’s impossible to give a standard speed, but when it comes to fat reduction, the safest way to run is to buy a heart rate meter and run with the heart rate
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This sentence means to run for enough time before running, regardless of how slow you are
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If you really can’t hold on, 20 minutes is OK
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Finally, Lao Wang also suggested that people who run to lose weight can increase some strength exercises on rest days
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If you are a beginner, please remember Lao Wang’s reminder: distance is more important than speed, and time is more important than distance
Find the fun of exercise and feel the real benefits of running
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Due to individual differences, the order of weight loss will vary from person to person
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This method is suitable for heavy weight runners and middle-aged and elderly runners
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As long as you run at a heart rate of (180 age), there is generally no problem
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There is no problem
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However, if you feel that the weight loss effect after fast walking for a period of time is not ideal, you can gradually turn to jogging on the basis of fast walking
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As long as there is enough time, there will be a negative difference between total calorie intake and total consumption
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The knee supporting the foot is slightly bent and the angle of the knee is used to absorb the impact force; 2
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If you take the next exercise before you recover, you will greatly increase the chance of injury
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Because there are two necessary conditions for muscle loss: one is long-term aerobic exercise, such as running for more than 2 hours a day; The other is the lack of protein supplement after running, resulting in malnutrition
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Muscle can improve metabolism and basic metabolism, increase fat burning effect and make people look younger
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People who are just starting to lose weight and run should not force themselves to start running immediately
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Running every day, most people’s knees, joints and ligaments will not support, resulting in running injuries
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How long does it take to run? Generally speaking, it’s best to jog for 30 minutes
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If fast walking works well, you can always keep the habit of fast walking and lose weight and fat with fast walking
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In fact, it’s not a large amount of running, and there’s no need to worry too much
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Lao Wang believes that the following points deserve attention in preventing injury and maintaining good posture: 1
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But there are two principles
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One is to run for two hours after a meal, because running immediately after a meal will make your intestines and stomach uncomfortable
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Muscles can provide strong support for joints and bones, reduce sports injury and increase sports ability
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In this way, it is not easy to get hurt, but also can fully enjoy the health benefits brought by running
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You can start with fast walking
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However, a runner’s strength training does not necessarily require heavy training
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It is not recommended that ordinary people run for a long time to lose weight
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The upper body is straight and the hips are slightly forward; 4
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How about a treadmill? Does your knee hurt? It has been a misunderstanding that the treadmill hurts the knee
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After the age of 30, the rate of physical recovery decreases significantly every five years
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If you feel tired even at turtle speed, you can run at turtle speed for 1 minute, walk for 4 minutes, and so on until the whole exercise time reaches 30 minutes
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The running guide advocates scientific and healthy sports and lifestyle, and transmits positive energy to people who love life.
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If time is not enough, the weight loss effect will be greatly reduced
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Second, don’t get too close to sleep time, because the excitement of exercise will affect sleep
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If your physical foundation is weak, too long running time will greatly increase the recovery time
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Recommend a group of unarmed exercises that are very good for running: running to lose weight is a systemic exercise, which is to lose weight all over the body, but you can’t lose weight wherever you want
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My point is: if you master some key standard principles, you don’t have to think about others
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It doesn’t have to train every group to exhaustion like fitness enthusiasts
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Just follow your comfortable running posture
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Then you can increase the tortoise’s running time, running for 2 minutes and walking for 3 minutes
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Such imitation, drawing a tiger is not against a dog, and it is easy to get hurt
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It is true that many people run every day, but even young people, I also recommend “running for a day and rest for a day”
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Running posture many people deliberately imitate the comfortable and smooth running posture of professional runners or great gods
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Running is actually a lonely thing, and losing weight requires persistence to be effective
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Author: running guide Lao Wang said to lose weight, any exercise can
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60 minutes is enough
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It is mainly based on light intensity
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Some friends worry about muscle loss during running
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As your body adapts, slowly increase your mileage
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When is a good time to run? Any time is good, as long as it is the most convenient for you
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This jogging doesn’t need a fast speed, as long as you can run at turtle speed
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Lao Wang sent out the running guide, sports coat and running essentials ▼ click the figure below to understand ▼ Author: Lao Wang, editor in chief of the running guide, bigo first-class running coach certified, AHA certified international first aider
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Finally, you can run slowly for the whole process
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Lao Wang still wants to write an article about running to lose weight
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Everyone has his own most comfortable running posture
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Generally, it is enough to control the heart rate at the (180 age) level, which is not easy to be injured
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However, you should pay attention to walking slowly on the machine for 5 minutes after running
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Due to the marginal effect, the longer the time, the fat reduction effect will gradually decline
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Why do so many people use running to lose weight? Because it is the simplest, most convenient and most economical
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Muscle loss occurs only when both are available
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For people who start running to lose weight, many are middle-aged people who have not exercised for a long time, so the rest and recovery time after exercise will only be longer than that of young people
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Some people lose their belly first, some people have a face, some people have a chest
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Lao Wang believes that there is no need to imitate the running posture of those professional runners or great gods, because you can’t imitate it – you don’t have their muscle strength and endurance foundation
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When you start losing weight, loneliness and boredom often destroy your ambitions
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This varies from person to person, but as long as you insist, it’s always your turn to lose weight
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The importance of strength training lies not only in the beauty of muscle lines, but also in the fact that muscle strength is very important for improving running ability and ensuring running safety
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