How to do running exercise?

Nowadays, many people choose to exercise by running, and some friends who want to lose weight also choose running. It is because people think running is very simple, but the seemingly simple running movements are very particular. Many people will not get good results because they don’t understand them very well. At this time, many people will think about giving up exercise or losing weight. So, how do you exercise by running?

It is wise to choose running to exercise. Generally, people do not pay attention to the methods and techniques when running, thinking that they just need to run. In fact, this idea is wrong. If you want to achieve the best results of running fitness, you must master scientific running methods.

According to survey data, 47% of citizens run to relieve stress and fight fatigue, promote metabolism and strengthen their physique, while 25% and 26% of citizens run for the purpose of losing weight and gaining weight respectively. In terms of running frequency, 53% of people do not understand running well, and originally wanted to relieve fatigue, but ended up making their bodies more tired.

Long-distance running is more effective in achieving weight loss. The reasonable running frequency should be 3 times a week, 1 time every other day. Moderate-intensity aerobic running activities of 30 minutes and about 5 kilometers each time are most suitable.

If the goal is to lose weight, it is recommended to do about 20 minutes of strength training after running to exercise muscle strength and endurance. In terms of nutrition, we should follow foods with high nutrient density but low energy, such as whole wheat and other high-fiber foods. Vegetables and fruits are not only rich in fiber, but also rich in vitamins and minerals.

Long-distance running with the goal of fighting fatigue and relieving sub-health conditions such as stress should also be accompanied by scientific dietary measures. In particular, attention should be paid to the quality of breakfast, intake of high-quality protein, control of fat intake, and reasonable supplementation of nutrients. Foods that help relieve stress should be consumed, such as foods rich in B vitamins, vitamin C, vitamin E, etc. Foods rich in calcium and magnesium are mostly alkaline foods, which can balance the acidity and alkalinity in the body and relieve fatigue.

When people run, the amount of oxygen required by the human body increases accordingly as the running speed increases. In order to change this situation, it is necessary to speed up the breathing frequency and increase the breathing depth. However, there is a limit to increasing the breathing rate. Generally, the most effective range is 35 to 40 times per minute. If the maximum reaches 60 times per minute, that means exhalation and inhalation will be performed once per second on average. This will inevitably make breathing shallower, reduce ventilation volume, affect the inhalation of oxygen and the exhalation of carbon dioxide, increase the carbon dioxide concentration in the blood and reduce the oxygen concentration.

After reading the above introduction on how to exercise by running, everyone should have a general understanding of this issue. Following the correct and scientific running method to exercise and lose weight is also of great help in achieving the desired results. In this modern world where we are always busy with work, using our rest time to exercise is responsible for our own bodies. Therefore, we must strengthen exercise and maintain good health in order to live a good life.