How to avoid running to lose weight and grow muscles

Although running is a very effective way to lose weight, some girls will inevitably find that ugly muscles grow on their calves and arms when they run to lose weight. This is a phenomenon we don’t want to see. When running to lose weight, you can avoid growing muscles, but you need certain methods. Here are some methods on how to run to lose weight and avoid growing muscles.

Although exercise can strengthen the body, reduce fat and lose weight, you should pay attention to the following points when exercising to lose weight. Although exercise can strengthen the body, reduce fat and lose weight, you should pay attention to the following points when exercising to lose weight:

It depends on the person. People who want to lose weight must undergo a physical examination before exercising. If they suffer from serious coronary heart disease, hypertension, hepatitis, nephritis and other diseases, they should not engage in extensive physical activities. They should treat the disease first and choose gentle and appropriate activities such as walking and Tai Chi. The elderly, children, pregnant women, etc. should also choose appropriate sports for themselves.

Take it step by step. Obese people usually lack physical exercise, and their cardiopulmonary function and bone and joint flexibility are relatively poor. Therefore, it is not advisable for them to do high-intensity exercise at the beginning. The amount of exercise should be increased step by step. Generally, it takes 2-4 weeks of adaptation process.

Be well prepared. Before each exercise, you should do some warm-up exercises, such as moving the upper and lower limbs, and waist, so that the ankle joints, leg muscles and tendons can be fully activated, the gas exchange in the lungs can be increased, and the blood output of the heart can be increased to avoid muscle and ligament strain and palpitations and shortness of breath.

Running can promote body circulation and digestion, and it is also very effective in burning fat. However, it should be noted that since the arms swing rapidly and the calves are constantly stretching and contracting when running, if the intensity of the exercise is too high, it is easy to cause muscles to grow in these parts. In order to avoid these phenomena, you must remember the key points mentioned above about how to avoid muscle growth when running, and apply them to your daily running exercises.