Running for more than half an hour is to consume more fat.
The American Journal of orthopedics and sports physical therapy found that the incidence of arthritis in competitive runners was 13.3%, that in sedentary people was 10.2%, and that in fitness runners was only 3.5%.
The best truth of running every day: only by combining running with rest can we maintain a longer running career.
Don’t worry, it’s not fat, it’s muscle swelling.
The proportion of fat energy supply in low-intensity jogging is high, but it does not mean that fat consumption is large.
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Studies have shown that the body’s ability to rebuild glycogen and protein is greatly enhanced after exercise, but don’t feel fat.
Running regularly is not only beneficial to the body and mind, but also very addictive! During exercise, our brain will secrete a wonderful substance called “happiness hormone” – endorphin, which can make us resist sadness, set off waves of excitement, and make us full of creativity, love and a sense of light.
Running can be addictive.
At the same time, endorphins can also help synthesize serotonin and dopamine in your body, both of which will make you feel more lively and happy.
four Running for more than 30 minutes will have weight loss effect.
Acid removal running is particularly useful.
Can you tell true from false? The truth is that muscle swelling is temporary, and aerobic jogging is the way to thin legs.
two Truth of running injury to knee: scientific and appropriate running is beneficial and harmless to knee.
The purpose of excreting lactic acid is achieved through low-intensity jogging the next day, which is the acid excretion run in the mouth of countless runners.
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It’s very sore.
The following “running common sense” widely spread in the running circle, including truth and rumors.
However, if you do, you have a certain probability of getting hurt before running.
Only enough rest can repair the muscle.
As a runner, in the face of conclusions that are not true or false, he will make careful evaluation and rational judgment.
At the same time, the combination of work and rest can also avoid the breeding of weariness.
the heart rate in fat burning interval is about 60% – 80% of the maximum heart rate.
How to calculate the correct training method, what is the scientific dry goods of running, and how to run safely without injury…
But that doesn’t mean you don’t need to stretch before running.
Compared with stretching before running, stretching after running is more important.
Muscle soreness is caused by muscle injury after high-intensity exercise.
In fact, as long as you start running, sugar and fat will participate in energy supply, rather than running for 30 minutes to start consuming fat.
But in fact, no matter how long you exercise, how intense you exercise, and whether you stretch after exercise, the lactic acid accumulated in your body will be slowly removed after exercise.
45 minutes after running is the prime time for eating.
6 don’t stretch the truth “right away” before running a horse: it’s true! According to the news stream, you must stretch immediately before running, which can effectively prevent you from getting hurt during running.
Maintaining low-intensity, rhythmic and relatively long-lasting exercise is very beneficial to reduce fat and improve cardiopulmonary function, and can strengthen the body.
Excessive and high-intensity running is the cause of joint problems, while for ordinary fitness runners, running is beneficial to joint health.
while maintaining the heart rate within the fat burning range during aerobic exercise (calculation formula: [220 actual age] * 60% – 80%) is the most direct way to reduce fat, Therefore, the amount of sweat can not be the direct basis for the effect of fat reduction.
9 weight training is very helpful for running.
The truth: as long as you start running, you will consume fat.
On the contrary, if you take a long time to eat, firstly, in the case of insufficient energy, the muscle will be forced to decompose muscle protein to replace the energy gap.
5 I shed not sweat but tears of fat.
8 eat immediately after running = white running truth: not only eat after running, but also eat immediately.
After running, the body needs rest to relieve fatigue, and the muscles need time to repair.
The pace of pursuing the truth will not stop, and the pace of running will be endless..
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The truth is: it’s true! Many runners will think that weight training will make the body heavier and large muscles will wear down the running performance.
After running, leg congestion, muscle fatigue or tension, lack of relaxation, poor muscle stretch and improper running posture may make you feel that your legs are “thicker”.
Master scientific running methods, fully warm up before running, choose plastic track and wear professional running shoes…
Getting rid of rumors in time can often help us recognize the truth in a more three-dimensional way.
You can recover after a full rest.
When the muscles are at rest before running, it is easier to get damage if you stretch them rashly.
The truth is: sweating ≠ fat reduction, and sweating into a river does not mean that the fat reduction effect is full.
If you insist on aerobic jogging 3-5 times a week for more than 30 minutes, and make your heart rate reach your fat burning range, the weight loss effect is better.
Every other day for 30-60 minutes of aerobic jogging, supplemented by the correct running posture, can also consume fat, lose weight and shape, and the legs will naturally become compact and good-looking.
Sweating during exercise is a way for the body to dissipate heat.
The nutrients you take will directly repair your muscle tissue.
But the fact is, there are many studies that have proved that weight training is very helpful for running.
If you don’t stretch after running, it is easy to produce muscle stiffness, fatigue, pain, or turnip legs, or even injury.
Generally, the scientific running time and frequency of normal adults is about 3-5 times a week, more than half an hour each time.
The proportion of energy supply is highly correlated with exercise intensity.
People think it is caused by lactic acid accumulation.
The ideal food is carbohydrates and protein.
seven After running a marathon, I feel sore all over.
The amount of sweating is related to many factors: exercise type, exercise intensity, exercise duration, exercise environment, individual differences (sweat gland development degree), etc.
If you pay attention, you will find that the legs of those good long-distance runners are always slim and good-looking.
Truth: it’s true! Various experiments have proved that a sport that makes you sweat profusely, whether it is a sprint or a long run, will make people feel physically and mentally happy.
It’s recommended to warm up and stretch after warm-up.
Weight training can increase bone density, improve basic metabolic rate and reduce the probability of injury.
During this period, energy is not stored as fat, but used to quickly recover the body.
The maximum heart rate can be estimated according to the formula “maximum heart rate = 220 – actual age”.
The truth is that acid removal running is a pseudoscience, and I need to rest after a marathon.
You can also take muscle bonito strong lactic acid.
On the second day of marathon or long-distance training, there is often obvious muscle soreness.
Click the blue word above and remember to pay attention to us! Mark Twain said, “when the truth is still wearing shoes, rumors have traveled half the world.” rumors are everywhere, and the field of running is no exception.
The longer you run, the more you consume.
Also, it’s important to stretch after every run.
As for the time allocation of training, it is recommended to add one or two weight training in a week’s training, and try to separate it from running (running one day and retraining one day); When training, we should take the balanced development of the whole body as the principle, do multi joint movements with low weight and high repetition times, and strengthen the muscle groups of each part.
Running will not only not damage the knee, but also exercise skeletal muscles and promote blood circulation in the joints.
Secondly, when the muscle energy gap has been filled, the nutrition will be stored by the body mainly in the form of fat, which will make it easier to get fat in the long run.
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