The effects of running and fitness

Running and fitness are both for the purpose of better ensuring our physical health, so we should pay special attention to these sports, and you need to know what technical issues you need to pay attention to in the process so as to achieve the best exercise effect. The following is some common sense about running and fitness, which you must pay attention to when exercising.

We are all familiar with running and there are many types of running. Most of us like jogging!

There is no doubt that running has many benefits, and as long as you make slight adjustments to your running posture and techniques, you can get more benefits from running! Running can burn fat. A person weighing 61 kg can consume more than 2009 jogs of calories by jogging for 45 minutes. It can also shape muscles, with more obvious effects on the legs and buttocks, and relieve stress from the whole body and mind. However, running 4 to 5 kilometers a day will inevitably make people feel boring and difficult to persist for a long time. To overcome the boredom of running and to maximize the benefits of running for both body and mind:

1. Group running helps improve boredom: Running with friends not only provides more fun but also improves the mentality of running. Running with a companion can boost morale, confidence, creativity and happiness. If possible, you might as well join a jogging club, which not only allows you to exercise but also allows you to make friends.

2. The stronger your muscles, the easier it is to run: The most effective way to strengthen your legs is to run on an incline. At the beginning, it is best to choose a slope with a gentler slope (if you are practicing on an indoor treadmill, you can increase the slope by 4 to 5%), repeat the slope running 3 times, and rest for 2 minutes in between each time. When running on an incline, you should shorten your stride, strengthen your arm swing, and pay attention to the warm-up at the beginning and the cool-down at the end. (Weightlifting is also effective. Studies have shown that weightlifting can improve running economy, which is a measure of running performance that focuses on oxygen consumption during running.)

Auxiliary exercises that can help improve your running results include: lifting barbells, sprinting, and standing on tiptoes to exercise your calf muscles.

3. Running faster can have a significant impact both mentally and physically: running faster and with longer strides can make you feel stronger and more confident. For beginners, the following running speed training plan is very suitable: in the middle period of a 30-minute running exercise, you can speed up your run 3 times, each time lasting 1 minute, and then return to normal running speed after each acceleration. This plan can be implemented once a week, and the speed should be gradually increased, gradually increasing the time and frequency of acceleration.

Paying attention to these sports common sense is to better ensure our physical health, prevent and solve the influence and harm of various diseases, especially now that many people are facing busy work. If they lack exercise, their physical fitness will decline and they will be susceptible to various diseases. Therefore, we need to exercise more.