To Run Scientifically for Weight Loss
More and more people realize that doing exercises is the best and healthiest way to lose weight, because it is kind of a win-win process which not only gets rid of the surplus fat in the body but also strengthens the body and beautifies the body figure.
While among all the sports, running is the easiest one which everyone knows; only that if they can run in a more scientific way, they are able to get an obvious and happy achievement in weight loss. Here we will tell you how to run scientifically so that you can attain your ideal weight and perfect figure soon.
1 Preparations
Many people do not do anything before running which is surely wrong because preparation works before running is vital since it can transit the body from the quiet state to the state under which the muscles are more restrained. At the same time preparations can also increase the central nervous system and every organ’s activity ability so they will get fully prepared for running. At first, you can just do some simple movements such as swinging the arms and legs, bending your waist, turning the body or crouching, especially those movements which can fully move the pelvis, knees and ankle joints. Then the whole body has been warmed up and you will feel light and relaxed. When the heart rate reaches more than 85 times per minute, you can start your running.
2 Running
As we all know that the main principle of losing weight is to increase the calories consumption and reduce the absorption. If we consume more calories and absorb less when we are running, the aim of losing weight will be achieved. That means the running has to be intense, therefore it is of great importance if you can control the sports intensity. We normally use heart rate as the evaluating standard for the sports intensity. The proper sports intensity is 170 minus the age, for example if the runner is 40 year old the proper heart rate when he runs is about 130 times per minute. As for the running frequency, time and distance, young people can run 4 to 5 times a week, 30 to 40 minutes per time and the distance is around 5000kms, and the numbers for middle-aged and old people are 4 times, 25 to 30 minutes and 3000kms.
3 Doing relaxing movements after running
It is a must to do some relaxing movements after running so every organ of the body can come back to the comparatively quiet state. The specific way is to run slowly for a short distance, and then take some breath deeply, generally speaking the this process will take 3 to 5 minutes.
In a word, one should learn to run scientifically if she/he is urgent to lose weight. Besides, for those who are trying to reduce their weight, there’s another important thing to keep in mind: when the absorption is more than consumption, they are apt to gain weight! Thus, don’t eat too too much please!
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