The topic of whether running will lose muscle bothers many people
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Second, runners usually do not need to pursue heavy weight in strength training
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Don’t worry about running
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Running won’t lose muscles
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Third, when arranging training, it is best to separate strength training from running
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There is only one case of muscle loss in the real sense, that is, muscle atrophy occurs only when you stay in bed for a long time or seriously lack exercise
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According to the Western deconstruction of sports, sports can be divided into strength sports, endurance sports, flexibility sports (i.e
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By doing a good job in strength, endurance and flexibility, we can basically realize the so-called diversified sports
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What kind of strength training do runners need? Runners should strengthen strength training, because lack of strength is one of the main reasons for runners’ pain
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There is a kind of runners who not only insist on outdoor running, but also insist on strength training in the gym
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It is better to say “running changes muscle type” than “running loses muscle”
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The above content comes from the no injury running method –
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Many people who advocate strength training will also say less running, because running more will lose muscles
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Strength training combined with aerobic exercise is also considered to be one of the best ways to lose weight
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Wrong training movements can not only achieve the sports effect, but also lead to joint injury
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Its purpose is not to make you a very muscular person, but to make you run faster, more stable and less vulnerable to injury
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So..
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Therefore, the saying “running loses muscle” is a specious and misleading saying
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After this process, the muscle will become stronger and developed
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As we all know, the main energy supply substances during exercise are sugar and fat, and the proportion of protein energy supply is very small
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Does running really cause muscle loss? Some people think that running will consume protein, and the main material constituting muscle is protein, so running will lose muscle
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From the perspective of healthy physical fitness, we should not only do some endurance sports to develop cardiopulmonary endurance, but also do some strength sports to help improve functional ability
Only in long-term and high-intensity exercise will a small amount of protein be consumed
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If muscle strength, especially muscle endurance, is poor, it is easy to increase joint pressure and even cramp due to muscle fatigue in the second half of running
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They do some muscle endurance exercises with 12 ~ 16 repetitions, which is more in line with the needs of running endurance sports
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For runners, proper strength training is very important
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If you really want to say muscle consumption, strength training is the most muscle consuming exercise
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Therefore, we advocate aerobic exercise
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This is the best way to improve physical fitness and pursue health
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People who can’t lose their muscles for a long time in the gym are influenced by coaches and reject endurance sports, while runners seem to also reject strength training in the gym
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Some people will say that marathon runners are so thin, indicating that their muscles are not developed
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If we compare sprinters with long-distance runners, the body shape difference between the two kinds of people is very obvious
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stretching), etc
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In short, don’t listen to the saying “running loses muscles”
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In addition, even if you really consume a certain amount of protein, that is, a certain amount of muscle, you can supplement protein and repair muscle through the diet after exercise
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Therefore, the argument that running consumes muscle can not stand scrutiny
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Of course, we also need to stretch after exercise
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Running just makes muscles more suitable for running
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For mass runners, the following three points should be paid attention to in strength training: first, the movements must be standardized
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Diversified sports are of great benefit to improve the fun of sports, change the dryness of sports, or avoid the possible local injuries caused by single repeated sports
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Running is a long-term endurance exercise
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If today is running, don’t do strength training today; If you have a strength training session scheduled today, stop running today
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Sprinters are muscular, while long-distance runners are thin
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