Men often do this exercise to make their bodies better

Every man wants to have a strong body, so how should we exercise and keep fit in life? What are some good ways to keep fit? Today, let me introduce you to the simplest running exercise. So what are the benefits of running? What running techniques should we pay attention to during running? Learning today's knowledge will help you build a good body easily.

Running can exercise our bodies and regulate our physical and mental health, so what issues should we pay attention to in life?

What are some tips for exercising and keeping fit?

running

Running, the easiest form of exercise to burn calories, has always fascinated the French.

In France, more than 8 million people run. Apart from a set of sportswear and a pair of comfortable running shoes, the rest depends on whether you want to take action.

Running can enhance our physical health and is a very good sport. Let us join the running team.

If you run at 10 km/h, you can burn 500 calories per hour on average.

It is important to stay relaxed while running. Because long-term jogging is more helpful for fat excretion.

Cycling and swimming

These are two slow fat burning exercises.

Cycling is a very pleasant experience. As long as you exercise every day and practice it together with running, you will get very good results.

Cycling is an ideal fat burner and is recommended for 45 to 60 minutes two to three times a week.

Whether at home or outdoors, cycling rarely causes muscle or tendon injuries while also helping to keep your cardiovascular system running.

Depending on your physique, cycling can burn 300 to 500 calories per hour. Breaststroke, butterfly stroke, freestyle, any stroke is good!

Swimming is a great way to burn 200 to 600 calories per hour, move your joints, relax yourself, and exercise your muscles. There is no better way to shape your body than swimming.

What are the precautions for running?

Before running

Drink a glass of water before running. When you start running, drink a glass of water first to replenish the water released by the body during running. You can also eat a banana after running to increase gastrointestinal motility and relieve constipation. Before running to lose weight, it is necessary to replenish water to prevent dehydration during running.

Proper warm-up. The human body's internal organs and limbs need an adaptation process from a relatively static state to a more intense activity. Therefore, people should also do appropriate warm-up exercises before running so that the body's physiological functions can work in a coordinated manner while moving. If you do not do warm-up exercises before running, you will often sprain your joint ligaments and tendons during long-distance running. This is especially likely to happen if you start running intensely right away.

Wear lighter running shoes. It is best not to wear basketball shoes or sneakers. Not all sports shoes are suitable for running, and it is best not to wear new shoes. The most suitable ones are running shoes that have been worn for a while and fit well but are not too worn out (long-distance running is different from short-distance running. You have to land with your heel first, so you cannot wear spiked shoes for long-distance running).

Running

When running, make sure your eyes look straight ahead and don't shake your head left and right. Stare at things in front of you to give yourself motivation: where I want to run to, where I want to go. Looking around will not only affect your efficiency, but also make your mood worse. The more you run, the less motivated you will be. So those who want to lose weight by running should remember this.

When you feel tired during running, you can take a break occasionally, but don’t rest for too long and don’t stop. Instead, walk slowly until you have rested enough and then continue running. Repeat this rule of running, walking, and then running again. Also, keep a steady pace when running. Don't rush or run too fast, or you will run out of energy after using up all your strength at the beginning. So you have to control your running speed.

If you really can't hold on, give yourself more encouragement and cheer up. Don't say things like "I'm tired" or "I can't hold on any longer". Encourage yourself more by saying "You are still okay, I can still hold on." Keeping motivating yourself like this is also a good way to relieve stress and promote yourself.

Swinging your arms while running can help maintain your body's balance and coordination, making your body swing more naturally and more in line with the rhythm of human movement. Note that when swinging your arms, your hands should not be left out, and your elbows should not be left out behind, and they should swing naturally with your steps.

Keeping your head up and your chest out can help improve your body's respiratory and circulatory systems and establish a normal memory state. Because during running, the human body is constantly consuming energy and is prone to fatigue. At this time, if you can use your willpower to straighten your spine, it will be very helpful in improving the hunchback condition.

Many people land with the entire sole of their foot when running, and the sound when they land is relatively loud. The correct action is to land with the heel first and then the entire sole of the foot. This is a protection for the ankles and knees, preventing the occurrence of periostitis.

The breathing during running is deep and long. Generally, you inhale through the nose and exhale through the mouth. If your physical strength is seriously reduced, you can inhale through the mouth and exhale through the mouth.

After running

No squatting to rest. If you squat down to rest immediately after fitness exercise, it will hinder the blood return to the lower limbs, affect blood circulation, and deepen the body's fatigue. This situation is more common in activities that involve high intensity of exercise, such as long-distance running. The correct approach is to do more relaxation and clean-up activities after each exercise, such as slow walking and stretching legs.

Do not take a cold bath (or swim) when you are sweating profusely. When you sweat profusely after exercise, the capillaries on the surface of the body expand and a large amount of heat is dissipated from the body. If you encounter cold water at this time, your capillaries will suddenly contract, which can easily reduce the body's resistance and cause illness.

Do not “omit” tidying up activities. Whenever you feel exhausted after each exercise, you should relax appropriately, such as doing calisthenics, walking, relaxing massage, etc., which will help eliminate muscle fatigue and quickly restore physical strength.

Precautions

No warm-up exercises. Doing some simple limb exercises before physical exercise is beneficial for safe and effective physical exercise. Because in the cold winter, the human body's muscles and ligaments are stimulated by the cold, which significantly reduces the elasticity and ductility of the body's joints. The flexibility of the joints throughout the body is also much worse than in summer and autumn. If you do not do warm-up exercises before exercising, it is easy to cause muscle or ligament strain or joint sprain, which will prevent the exercise from proceeding normally.

Exercise in foggy weather. Fog is composed of countless tiny water droplets, which contain a large amount of dust, pathogenic microorganisms and other harmful substances. If you exercise in foggy weather, you will inevitably inhale more toxic substances due to the increased breathing volume, which will affect the oxygen supply. This will cause symptoms such as chest tightness and difficulty breathing. In severe cases, it can cause rhinitis, pneumonia, tracheitis, conjunctivitis and other diseases.

Not paying attention to keeping warm. Don't neglect to keep warm when exercising, otherwise you will catch a cold. When the weather is cold, you can wait until your body warms up before gradually taking off your clothes. You don't have to take off your clothes immediately when you start exercising, and don't wait until you are sweating profusely to take off your clothes, otherwise you will easily catch a cold.

Conclusion: Running is a very good sport, but there are some important things to pay attention to when running. We should pay attention to the breathing method while running. We can drink some water before running. During the running process, we should walk slowly for a distance and do not drink water immediately. This is the correct running process.