How to run without growing muscles

Running is a very good exercise method for the human body. If you can exercise running regularly, it can have a very good fitness effect. Regular running can also help you lose weight. This can make the figure more attractive, especially for some women, running is a very suitable method for exercising and losing weight. So what are some ways to run without growing muscles? Let’s talk about it below.

Slight fatigue is good for rest

Sports medicine has proven that when you just wake up in the morning, the functioning of the body's organs is still at a low level. Exercising at this time is more dangerous for people with weak cardiovascular function. The human body's ability to move is fully developed at night, so when running at this time, the body can more easily adapt to the rhythm of exercise.

In terms of the external environment, the latest research shows that the carbon dioxide index in the air is highest in the early morning, and the dust suspended in the air the day before has not completely disappeared. Exercising at this time is far less good than at night.

In addition, the slight fatigue caused by moderate exercise at night needs sweet sleep to relieve it, which greatly improves the quality of sleep after exercise. Therefore, it is unreasonable to worry that exercise will affect sleep.

Start your evening exercise with a walk

According to the American College of Sports Medicine, it is best to run and exercise in the evening at least three times a week, each time for 30-60 minutes. The intensity of exercise should be controlled within the range of "pulse rate not exceeding 120 beats/minute after 5 minutes of running, and not exceeding 100 beats/minute after 10 minutes". If your heart rate is too fast, you must reduce the amount of exercise; if you can talk to others while exercising, it means that the exercise intensity is acceptable.

When running, try to land on the forefoot, do not run for too long, and do not use too much force. This can effectively prevent our calf muscles from growing. After running, you can pat your calves in time to promote muscle relaxation, which can also effectively help us relieve the continuous growth of muscles.

As for how to grow muscles by running, the above introduction is the best answer. If you can exercise according to the methods described above, your body will not grow much muscle. For women, it can make the body more slender and more charming. In addition, it is also very helpful for the health of the body.