How to Do Correct Slow Running Training? Long-Term Persistence Will Bring You These Benefits
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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 for running training, such as morning running, evening running, marathon running, etc.
Running can exercise the body, but if you lack exercise during the day, then you need to choose suitable running methods for training.How to do the correct running training?
Slow running speed matches a general speed of 6-8 kilometers per hour. When starting slow running training, we need to gradually increase, 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.
And when you can slow run for 1 hour every day, it 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 change slow running to speed running, increasing the exercise intensity, and making the body fat rate continue to decrease.
Incorrect running methods may harm your health.
1, When we do running training, we should choose loose clothing and comfortable shoes to increase the comfort of running training, at the same time, we also need to pay attention to running posture and breathing. Running needs to tighten the waist and abdomen core, straighten your chest, maintain a 2-step-one-breath rhythm, and move your arms with your legs to improve the coordination of the body.
2, For people with knee joint injuries, half-moon plate wear and tear, and people with a large body weight, it is not suitable to do running training, which will cause secondary damage to the knee, it is recommended that you can do swimming to lose weight, swimming has buoyancy, using resistance to move forward, which can promote the consumption of calories without causing secondary damage.
3, Do not run after eating within 1 hour, because the body is in a digestive state, oxygen is mainly supplied to the intestines, at this time, running training is easy to affect digestion and cause air to be stuck.
4, Pay attention to the number of running times, in order to achieve certain exercise effects, such as strengthening physical fitness, 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, giving the body sufficient rest time, which is conducive to 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, and the body becomes more flexible, shoulder pain and waist and back pain phenomena gradually disappear, and the body becomes more relaxed.
2, Fatty figure gradually becomes thin.Slow running for 1 hour can burn 500-600 calories, when you persist in running training, after 2-3 months as the body fat rate decreases, your figure will obviously become thin.
3, Lung capacity has been strengthened.Lung capacity is one of the health indicators of the body, which determines the youthfulness of a person. People with high lung capacity can hold their breath for longer without changing their breath. As the years increase, our lung capacity will decrease. Running training can enhance our lung capacity, making the body's health index increase, and you can run for longer, and the body will become younger.
4, People become more optimistic, confident.During the running process, our mood is released, various irritable, irritable, pessimistic emotions will be relieved, the body will release dopamine, you will become optimistic, you will have a higher ability to resist pressure, and you will become more confident.
5, Bone density has increased.With age, our bones will gradually loosen and be prone to fractures. People who persist in fitness training will have their bones become stronger and denser due to external forces and increased calcium absorption.
If you don't take action, even if there are many benefits of running, time will only give you a fat and old body.Fitness is a medicine to resist agingEvery day put in a little time for exercise, then you will have a strong and young body, maintain a slender good figure.
