How to slim down your thighs after running?

Running is one of the most effective weight loss exercises and is favored by many people. Ladies who are preparing to run are always worried that running will make their calves thicker, their muscles more developed, and that they will not look good in dresses in summer. In fact, if you want to use running to lose weight and slim your legs, you need to master some skills. Running to slim your thighs mainly requires mastering three principles: controlling exercise time and speed, stretching after running, and controlling diet.

Thin legs rule 1

Time: Half an hour is best for burning fat

To slim down your legs through long-distance running, you must first pay attention to the running time. Each running time should be between 30 and 45 minutes. This will effectively burn fat. When body fat is reduced, your legs will naturally become thinner. Of course, beginner runners should not expect to achieve success overnight and overload themselves at the beginning for more than 60 minutes. Excessive exercise will cause muscle fatigue and joint wear.

You should also pay attention to the speed when running. The faster you run, the less weight you can lose. Yuan Yunping said that the speed of running to lose weight should not be too fast. The heart rate range of aerobic exercise should be controlled within: (220-age)×(60%~80%). For example, for a 20-year-old person, his heart rate range for aerobic exercise is 120 to 160 beats per minute. Within this heart rate range, fat loss is most effective.

Thin legs rule 2

Stretching: Make the calf muscle fibers longer

Many people know that they need to warm up before running, but they often ignore the stretching movements after running. Many novice runners go home to rest immediately after running, which makes the effect of long-distance running to slim down the legs less effective. During running, muscles continue to contract and become very stiff, giving the illusion that their calves are getting thicker. Stretching helps to relax muscles, restore muscle shape, and maintain a sense of lines. It is also more conducive to the transport and elimination of metabolic products, and releases accumulated muscle fatigue. Stretching after a long run can prevent the calf muscle fibers from overlapping, making the muscle fibers thinner, making the muscle lines longer and eliminating fatigue caused by running. He said that the time for stretching after running is about 10 minutes, and each stretching movement can last from 15 seconds to 1 minute. In addition to stretching the head, hands, shoulders, and buttocks, leg stretching is particularly important. It is best to perform stretching exercises on the large muscle groups and calves of the whole body to fully stretch the muscles.