Don't Underestimate Slow Running Training, and You Will Find These Benefits After Long-Term Persistence
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Persist in slow running training, which has many benefits for the body. More and more people have joined the running army, they will use their spare time to conduct running training, such as morning running, evening running, marathon running, etc.
Running can exercise the body, but if you lack exercise during the day, at this time you need to choose appropriate methods to conduct training.How to conduct correct running training?
Slow running speed matches a general speed of 6-8 kilometers per hour. When you first start slow running training, we need to gradually progress, such as: from running 3 kilometers to 4 kilometers, 5 kilometers, 6 kilometers, constantly breaking your physical limits.
We can start by only being able to run for 10 minutes, and then as your physical fitness improves, you can run for 20 minutes, 40 minutes, or even run for 1 hour consistently.
And when you can slow run for 1 hour a day, that means you have evolved from a beginner to a running advanced person. At this time, if you want to improve the fat-burning effect and avoid muscle loss, you can switch to speed running to increase the exercise intensity and make the body fat rate continue to decrease.
Incorrect running methods can harm your health.
1, when conducting running training, we should choose loose clothing and comfortable shoes to improve the comfort of running training, while also paying attention to running posture and breathing. Running requires tightening the core muscles, raising the chest, and maintaining a 2-step-one-breath rhythm, arm movements with the legs to improve the coordination of the body.
2, for people with knee joint injuries, half-moon plate abrasion, and people with excessive body weight, it is not suitable to conduct running training, which can cause secondary damage to the knees, it is recommended that you can conduct swimming to lose weight, swimming has buoyancy, utilizes resistance to move forward, can promote the body's calorie consumption without causing secondary damage.
3, do not conduct running training within 1 hour after eating, because the body is in a digestive state, oxygen is mainly supplied to the intestines, at this time conducting running training is easy to affect digestion and cause air congestion.
4, pay attention to the number of runs, in order to achieve certain exercise effects, such as strengthening physique, exercising heart and lungs, reducing body fat rate, you need to train at least 3 times a week, at least 1-2 days of rest time a week, give the body a certain rest time, which will help the continuity of running.
People who persist in running 3 times or more a week will find:
1, the physical burden is getting smaller.For those who lack exercise, your body always feels various aches and discomfort, as the running cycle extends, muscles are exercised, joints become flexible, the body becomes more flexible, shoulder pain and waist pain phenomena gradually disappear, the body becomes more relaxed.
2, obese figures become thinner.Slow running for 1 hour can consume 500-600 calories, when you persist in running training, 2-3 months after the decline of body fat rate, the figure will become obviously thinner.
3, lung capacity has been strengthened.Lung capacity is one of the health indicators of the body, which determines the youthful state of a person. People with high lung capacity can hold their breath longer without needing to take breaths. As age increases, our lung capacity will decline. Running training can improve our lung capacity, so that the body's health index will improve, you can run for longer, and the body will become younger.
4, people become more optimistic and confident.During running training, our emotions are released, and irritable, irritable, and pessimistic emotions will be alleviated. The body releases dopamine, you will become more optimistic, and your anti-pressure ability will be improved, and you will become more confident.
5, bone density has been increased.With age, our bones will gradually loosen and prone to fractures. People who persist in fitness training, bones will become stronger under external force, calcium absorption will also be strengthened, your bones will strengthen and density will be increased.
If you don't take action, time will only give you a fat and old body.Fitness is a remedy for anti-agingEvery day spend a little time to exercise, then you will have a healthy, young figure, maintain a slender good figure.
