Sports are now an integral part of people's lives, and running is undoubtedly one of the most popular sports among many sports because it does not require any props or special venues. And the majority of weight loss friends also like to use running to lose weight, so do you know what are the correct ways to lose weight by running? What is the correct way to lose weight on the treadmill? Today I will introduce it to you!

Table of contents

1. Introduction to the basic knowledge of running 2. The correct way to lose weight by running

3. Correct running and weight loss techniques 4. Correct running and weight loss principles

5. The correct way to lose weight by jogging 6. The correct way to lose weight by running in place

7. The correct way to lose weight on the treadmill 8. Misunderstandings to avoid when running to lose weight correctly

Introduction to running basics

The definition of running refers to the fastest way for land animals to move using their feet. Its definition of movement is a pace in which both feet do not hit the ground at the same time. It can also be an aerobic exercise or an anaerobic exercise.

Running exercise is the most commonly used form of physical exercise, mainly because running techniques require simple techniques and do not require special venues, clothing or equipment. Running exercise can be done on the sports field, on the road, or even in the fields or woods. Everyone can control their own running speed, distance and route. To keep fit!

Influencing factors

Gas exchange in the human lungs is affected by respiratory frequency (number of times), respiratory depth (tidal volume) and dead space size. Therefore, should we increase the frequency or depth of breathing when running as a basis for increasing respiratory exchange volume during exercise? The explanation for this problem has to do with dead space size.

The so-called dead space represents the gas passages (about 150ml) such as the human mouth, nose, throat, trachea and bronchi. When the inhaled air passes through these spaces, an amount of air the size of the dead space will be retained and will not enter the lungs for gas exchange. Therefore, although the volume of each breath during quiet rest is about 500ml, the actual amount of air entering the lungs for gas exchange is only 350ml. If calculated based on the number of breaths of 10 times per minute, the real lung gas exchange during quiet rest is only . Increasing the depth of breathing (the amount of air inhaled each time) can significantly reduce the impact of dead space and achieve the purpose of increasing the amount of gas exchange in the lungs. Especially as the running speed increases, the dead space will also increase significantly. If it is only adjusted by changes in breathing frequency, the gas exchange efficiency of the lungs will not be improved, which is not conducive to the increased oxygen demand during running.

Breathe through mouth or nose

How to increase the depth of breathing? This is the focus of breathing adjustment for running. Basically, when the running speed is not very fast and the human body's oxygen demand is not high, you can achieve a more natural ventilation adjustment by inhaling through the nose and exhaling through the mouth. At this time, runners should increase the inhalation depth of the nose as much as possible and reduce the breathing frequency in order to obtain better lung gas exchange efficiency. When the running speed increases, the depth of inhalation can be increased, and the breathing frequency will gradually increase. If the rhythm of inhaling through the nose cannot meet the demand for gas exchange in the lungs (you feel that you must use the mouth to help inhale), It means that the running speed is already too fast. Slowing down the running speed at this time is obviously more important than adjusting the breathing depth or frequency (a sudden increase in respiratory exchange volume represents an increase in anaerobic metabolism).

chest or abdominal breathing

The breathing method of lifting the ribs and sternum to expand the chest cavity and allow air to enter the lungs is called chest breathing. The ribs and sternum do not move, and the diaphragm contracts downwards to cause the chest to expand (the abdomen protrudes) to achieve a breathing method in which air enters the lungs, which is called abdominal breathing. In fact, abdominal breathing is the so-called breathing adjustment method of "qi entering the Dantian (lower abdomen)", and it is also an effective means to increase the depth of breathing. Using abdominal breathing to adjust when running can significantly improve the gas exchange efficiency of the lungs.

The correct way to lose weight by running

If the running method is correct, it can also help obese people get rid of excess fat. If the method is incorrect, the weight loss effect will not be achieved. Therefore, if you want to use running to lose weight, you must use the correct running method to lose weight. Law.

Correct running method to lose weight 1: Control running at a constant speed

If you want to achieve the effect of running to lose weight, you can use the correct method of running at a constant speed. Running at a constant speed can maintain smooth breathing and normal consumption of calories in the body. This will greatly enhance the weight loss effect and will not cause other consequences to the body. Impact.

The correct way to lose weight by running 2: Control the time of running

To lose weight through running, you must control the running time. Don’t run for too long at the beginning. When your body adapts to various conditions, you can slowly increase the running time each time, but it is best not to exceed 40 minutes. This is The best running time to lose weight.

Correct running method to lose weight three: run facing forward

Many people will look around while running, which will have a certain impact on running to lose weight. The correct method should be to face forward, raise your head and chest, regardless of everything around you, so that your body will It will be more natural and straighter, and its weight loss effect will be better.

The correct way to lose weight by running four: Relax your arms and run

To lose weight when running, you need to relax and run. Stop the usual deliberate arm swinging movements, relax your arms as much as possible, and let your arms swing and bend naturally. In this way, you will be more relaxed and comfortable when running, and you will I completed my weight loss plan without feeling any exertion.

hint

Precautions for three meals

Breakfast: Mainly light, preferably an egg and some milk. You can also drink some red bean porridge or mung bean porridge.

Lunch: Mainly vegetables and low-calorie meat, make sure you are full. After lunch, walk in place or go outdoors for more than 30 minutes.

Dinner: Mainly light. To control the intake, you can eat fungus and tofu soup. After dinner, go for a walk first, and then run in place at home in two or three hours. After running in place for an hour, be sure to drink plenty of water.

Correct running tips for losing weight

Exercise is recognized as the most effective of all weight loss methods, and the easiest way to lose weight through exercise is to lose weight through running. But although each of us can run, not everyone can run scientifically. So what should you pay attention to when running to lose weight? The editor will tell you slowly.

Running on an empty stomach

The best time to lose weight is to run in the morning when you wake up. In addition, the air pressure is low in the morning and the exercise is not strenuous, which will not cause you to faint. When you wake up in an empty stomach, the food you took in before is still being digested. Start burning fat when you ingest fat, and use a lot of exercise to achieve the best and most efficient fat-burning effect.

Do strength exercises before running

You can do a warm-up exercise before running, which gently stimulates the muscles and makes the fat burning efficiency during running more efficient, because when you develop your body's muscle strength exercises, it will promote the secretion of growth hormone in the body and accelerate the decomposition of fat. The decomposition of enzymes allows fat to be burned more quickly, which is great for doing squats and abdominal exercises, for example.

Run for more than 20 minutes

If you use running to lose weight, there must be time requirements. The 20 minutes before you run every day can be regarded as a warm-up exercise, because within 20 minutes, all that is consumed in the body is sugar converted from energy. It is not fat. It can only be effective after running for 20 minutes. At this time, the fat in the body begins to be consumed and can be consumed during exercise.

Don't run every day

Although jogging is good for maintaining health and losing weight, experts do not recommend running every day. It is best to run every other day. As for the day when you are not running, you can do stretching exercises to increase the flexibility of the whole body. This is very important and is the key to ensuring smooth metabolism of the whole body, especially to prevent the accumulation of fat and water in the limbs.

smile rhythm running

When running, we advocate running at a pace that is neither too fast nor too slow, because whether it is too fast or too slow will make you feel tired and tired, and will make you feel bored quickly. The correct smile rhythm running is when you maintain a normal While breathing, you can also smile and talk to the people you meet to make your breathing smooth and unobstructed.

step by step running

For girls who have just started to use running to lose weight, first of all, do not set goals that are too high for yourself. This will easily make you unable to persist, and will also cause harm to the body. At the beginning, you can first let yourself Familiarize yourself with the feeling of running. When you are familiar with it, add new tasks for yourself every day and slowly increase it. Then if you stick to the same period of time every day, you will find that your exercise time is amazing.

Soak your legs in hot water

Don’t just think that you’re done with calf stretching. There’s still one step left in your leg-beautifying plan, which is to soak your calves in hot water after running. You can buy a wooden bucket, soak your legs, listen to music and read a book to fully promote blood circulation in your calves. After soaking, massage your calves with lotion. The choice of cream is not very demanding. Apply it on your calves and massage from bottom to top, and massage in circles until it is completely absorbed. After applying, gently pat your calves to completely relax the muscles.

Correct principles for running to lose weight

Running is a popular way to lose weight in a healthy way. It not only loses weight but also achieves the effect of sweating and detoxification during exercise. But do you know the correct way to lose weight by running? Let the editor tell you 8 practical running suggestions to help you run correctly, stay healthy and lose weight.

Article 1: Running must be done step by step

Running needs to be done step by step. Many people like to force themselves to run 5 kilometers or 10 kilometers at the beginning, and even refuse to stop when they feel unwell. If you are a novice runner, if you want to complete a 5-kilometer run, you can try to start with a brisk walk, then alternate between 2 kilometers of brisk walking and 3 kilometers of running, and finally jog 5 kilometers. This will allow your body to slowly adapt to the intensity of exercise and will not cause you any injuries.

Article 2: Running shoes are important

It is no exaggeration to say that running is the most economical of all sports, because you don’t need to buy a racket or pay for a venue, you can just run anytime and anywhere. Buying a good pair of shoes is the most important thing. Don't just put on a pair of your skateboard shoes or basketball shoes and go out for a run. You should choose a pair of running shoes or multi-functional training shoes. The special design will not only reduce the damage to the knees caused by running, but it can also reduce your fatigue for a long time. Fatigue and discomfort while running.

Rule 3: Drink enough water before running

In addition to not having an empty stomach, drinking enough water is also something you must do before running. Not drinking water is more dangerous, especially in summer. Don't wait until you feel thirsty to drink water, because your body is already in a state of dehydration. And if your body is dehydrated, you may stop running early because your body will not allow you to overdraw.

Article 4: Never eat breakfast on an empty stomach

If you're trying to lose weight, you're probably going to run so hungry that you're starving, but that's stupid because you're probably going to lose weight along the way. First of all, it will cause hypoglycemia and you may faint on the way, and it will also greatly increase the risk of cardiovascular disease. If you want to head straight to the gym from get off work, make sure you eat something in between.

Article 5: Warming up before running is necessary

The purpose of warm-up is to prepare the body, so that the body temperature rises slightly, the temperature of the muscles also increases, the heartbeat speeds up, the blood circulation speeds up, and the nerve function is awakened. The way to warm up can be easy running. There is no prescribed warm-up time, usually 8 -10 minutes is the basic time. If the temperature is low, the warm-up time will be longer until the body sweats slightly.

Article 6: Running requires endurance

Don’t blindly pursue endurance and distance. Running is actually a training for the overall physical fitness. You may want to do some muscle training as this will increase your speed and endurance. The method of exercising muscles is very simple. Squats and frog jumps are simple and effective. Build up your running endurance so that you can last long on long-distance runs in the future.

Article 7: Running time is important

Theoretically speaking, under the premise of sufficient warm-up, jogging for 20 minutes will consume almost the same amount of energy quickly. When the stored energy fat begins to be mobilized and ready to be burned, if you stop exercising at this time, you will not be able to achieve the goal of fully burning fat. Therefore, if you want to lose weight through running, you must run for at least 20 minutes, and 40 minutes is the running time recommended by experts.

Article 8: Persistence is the only way to be effective

Compared with lack of physical fitness, which makes you vomit blood after running two steps, the real challenge for novice runners is whether they can persevere. It is human nature to run step by step. If you persevere, you will make rapid progress from 1 kilometer to 10 kilometers. Once you give up on running, you will have to start over again the next time you pick it up, and your previous efforts will be in vain.

Running and weight loss activities

Wearing shoes for running can reduce injuries, but can easily lead to flat feet

Wearing sports shoes can reduce the impact of the ground on your feet and play a role in cushioning and protection. Not only running shoes have this function, basketball shoes, football shoes, tennis shoes, etc. all have a cushioning effect, and different sports shoes will also enhance certain aspects of protection according to the specific sports. Such as anti-slip, curved design, etc.

Because sneakers are easy to wear, many people wear them for many years. But for a long time, the loose environment in the shoes will cause the plantar ligaments of teenagers to loosen and lengthen, resulting in flat feet. Moreover, the ventilation of sports shoes is not good, which can easily cause foot skin diseases such as tinea pedis, dermatitis, eczema, etc.

Barefoot running can effectively exercise calf muscles and protect ankles

Barefoot running has strict environmental requirements. The soles of human feet are different from those of animals. The range that can go out barefoot is limited. Therefore, it is best to run barefoot indoors, which reduces the chance of foot injuries. As long as the indoor is cleaned, you can avoid accidents. External injuries caused by wearing shoes.

Then let’s talk about internal damage. When running with shoes and running without shoes, the places where the foot exerts force are different. Under normal circumstances, people who wear shoes are used to touching the ground with their heels first, but people who don't wear shoes subconsciously protect their heel bones and will habitually run with their front feet touching the ground from beginning to end. Research has found that this way of running can reduce pain and the possibility of injury, strengthen calf muscles, and is closer to the most primitive way of running.

The correct way to lose weight by jogging

Running to lose weight is the cheapest way to lose weight, and it is also the most precious way to lose weight. We have all learned about the benefits of running on the body in elementary school, but not many people know how to use jogging to lose weight and maximize the effect of weight loss. Let’s share how to lose weight by jogging.

Preparation before jogging

1. Do you have enough time? Generally, to maximize the effect of jogging to lose weight, it takes about 2.5 kilometers, and this time consumption takes about half an hour.

2. Whether you have a venue, the outdoor effect is obviously better than the gym. And if you live near a school or community, there are not many vehicles and the air is fresh, which is an excellent place. If it is not possible, a gym is also available. But forget it in the downtown area and change outdoor to indoor.

3. Do you have a set of sports equipment. Many people don’t understand this, but it is very important for effective weight loss. The body exceeds the standard. During the one-hour jogging process, the left and right feet have to bear the load of the body. If the shoes are not good, it will easily cause muscle fatigue and become anaerobic, which is not good for weight loss. At the same time, the clothes on the body are also too tight and affect blood circulation. If they are too loose, they affect body temperature and reduce blood circulation.

4. Condition adjustment before exercise, whether you have fully done joint activities, muscle stretching, energy and water replenishment, as well as mood relaxation and stress relief.

Be careful when jogging

1. Alternate the legs, raise the legs as high as possible, and stride as wide as possible. Do not drag the front foot with the rear foot, because in terms of work consumption, the up and down consumption is much higher than the horizontal consumption, so if you want to be effective, try to move your feet as much as possible. raise.

2. Swing your arms and twist your waist. During running, keep your head still. Your arms need to swing forward, backward, left, and right from time to time. At the same time, you should also pay attention to twisting your waist constantly during running to make your waist move.

3. Pay attention to breathing

If the breathing is not adjusted well, it is very easy to switch from aerobic exercise to anaerobic exercise, and the weight loss effect will be greatly reduced. Control your aerobic heart rate between 60% and 80% to keep your aerobic exercise at its peak.

4. Properly enter into anaerobic exercise