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Which running posture is more conducive to weight loss

1. Different running postures can bring different fitness effects

The easiest fitness exercise is running. In recent years, long-distance running has become quite popular at home and abroad. Long-distance running is especially good for enhancing people’s cardiopulmonary function. In the United States, some people even advocate “forced running” to treat heart disease. Long-distance running can give people a lot of oxygen, so it can also cure mild neurasthenia. Some people liken running to listening to music, because both can excite the nervous system and bring fun. Persistent long-distance running is also one of the effective ways to prevent overweight and treat obesity.which running posture is more conducive to weight loss

which running posture is more conducive to weight loss
which running posture is more conducive to weight loss

Running does many things:

A. Running can protect the heart

Running exercise can maintain good blood circulation in the coronary arteries. For people who practice running for a long time, the coronary arteries will not be narrowed due to age, ensuring sufficient blood supply to the heart muscle, which can prevent various heart diseases.

B. Running can accelerate blood circulation, adjust blood distribution throughout the body, eliminate congestion, and improve respiratory system function

Running is a systemic fitness exercise that can effectively drive venous blood backflow, reduce venous and pelvic congestion in the lower extremities, and prevent venous thrombosis. In addition, when running, the breathing strength is strengthened, the breathing depth is increased, and the ventilation volume of the lungs is effectively increased, which has a good impact on the respiratory system.

C. Running can enhance the function of the nervous system, eliminate the fatigue of mental workers, and prevent neurasthenia

Running can adjust the excitement and inhibition of the cerebral cortex, and also has a certain effect on adjusting the internal balance of the human body, adjusting emotions, and refreshing the spirit.

D. Running can promote human metabolism, control weight, and prevent obesity

Running consumes energy and promotes body metabolism. It is an excellent method for middle-aged and elderly (especially middle-aged) to lose weight. At the same time, running can also improve lipid metabolism, prevent hyperlipidemia in the blood, and prevent hyperlipidemia.

can running protect the heart
can running protect the heart

Long-distance running fitness requires goals, plans, and gradual progress to be effective. When you start long-distance running, you can try the following methods and choose one or more of them that are more suitable for you:

2. Slow relaxation running fitness method

Slow relaxation running is suitable for the elderly and those with poor physical fitness. This kind of running pace is brisk, the muscles of the whole body are relaxed, the arms swing naturally, and the posture is natural. The rhythm of breathing can be one exhale for two steps, one inhale for two steps, or one exhale for three steps and one inhale for three steps. When breathing, try to use your belly or take a deep breath, expand your belly when you inhale, and exhale as much as you can when you exhale. The speed can be determined according to one’s own physique. The elderly and the infirm are generally slightly faster than walking. The maximum load intensity should not make the heart rate exceed 180 minus his age. For example, the 60-year-old cannot exceed 180~60=120 (times/min). The amount of exercise should be 20 to 30 minutes a day, and the distance can be shorter when you first start exercising. You can practice 5 to 6 times a week, or run once every other day. The important thing is to stick to it.which running posture is more conducive to weight loss

Slow relaxation running fitness method
Slow relaxation running fitness method

3. Variable speed running fitness method

This is a running method that alternates between jogging and moderate running. Usually, jogging is placed between two short-distance fast runs, so as to achieve relaxation and restraint, so as to improve the fitness effect. Moderate jogging is faster than jogging, so the forward tilt of the upper body is greater than that of jogging, the amplitude and frequency of arm swings are also greater, and the exercise intensity is of course greater. When running at a variable speed, you can change the speed at any time according to your own situation, and continuously increase the distance of medium-speed running.

best running posture Variable speed running fitness method
best running posture Variable speed running fitness method

4. In situation running fitness method

This is an exercise method that is not limited by the venue, climate, equipment, etc., and can run in your own room or balcony. Beginners should do it in a jogging position. At the beginning, generally run 50~100 repetitions, after 4~6 months of exercise, it can be increased to 500~800 repetitions. The elderly generally need to practice for more than 10 minutes, which is equivalent to running 800 meters of jogging. When running in place, you can control the amount of exercise by increasing the difficulty of the movement. For example, when you run with high legs, you can increase the exercise intensity to achieve better fitness results.

Running in place is simple and easy, as long as there is an open space of about 1 square meter indoors. Cooper, a famous American hygienist, highly recommends running in place. He set a more scientific scoring method for running in place to judge the effect of exercise: run for 5 minutes, if the speed is 60~70 steps per minute, score 1 point; 70 1.5 points for ~80 steps; 2 points for 80~90 steps; 2.5 points for 90~100 steps; 3 points for 100~110 steps. If you run for 10 minutes, the corresponding score will be doubled; if you run for 15 minutes, it will be doubled. Each step counts as the left foot touches the ground. Cooper believes that 30 points per week for men and 24 points for women can achieve health goals. When running, it is best to control the pulse at 110~120 beats/min, and the body function is best at this time.

best running posture Variable speed running fitness method
best running posture Variable speed running fitness method

5. Regular running fitness method

There are two types of timed running: one is to limit the time but not the speed and distance; the other is to limit the time and distance. For example, you must run 800 meters within 6 minutes, and then continue to shorten the time with the improvement of the level, so Boost. This running method is very beneficial to improve the endurance and physical strength of exercisers, especially middle-aged and elderly people. Timed running is suitable for beginners, and the amount of exercise can be controlled by themselves.

Regular running fitness method
Regular running fitness method

6. Regular running and shaking wrist fitness method

Running and shaking the wrist is a simple and easy-to-follow popular fitness exercise that is suitable for all ages while running in place. It is one of the effective methods of home health care, especially suitable for middle-aged and elderly people and mental workers. Running and shaking the wrist for fitness can promote the blood circulation of the whole body, improve the functions of the viscera, improve the blood supply to the tissues and organs, and increase the blood oxygen concentration. It is especially effective for indigestion, numbness of hands and feet. The frequency of this activity should be slow and comfortable for patients with heart disease and high blood pressure, and the time should not be too long.

After getting up and washing up in the morning, do some exercise in the balcony or courtyard, then relax the muscles of the whole body, lift the forearm to the waist, stretch the fingers, palm down, in a grip-like shape, relax the feet as much as possible, in a relaxed state, take a steady pace Run 100~360 times, and while running, the wrist will shake up and down 100~360 times with the shaking of the body (the amount of activity depends on the person). During the activity, all distracting thoughts should be eliminated. The qi and blood in the thoughts will run faster as the amount of exercise increases, and all the deposits in the blood vessels should be removed, and the number of times should be memorized in the heart. After the activity, relax the whole body, close the eyes and contemplate the mind, lick the upper palate with the tongue, take a deep breath for 36 times, and then swallow the body fluid in the mouth in 3 times, reaching the dantian (3 cun below the navel). Finish by rubbing your hands and rubbing your legs.which running posture is more conducive to weight loss

 Regular running and shaking wrist fitness method
Regular running and shaking wrist fitness method

7. Slow running fitness method

Every day, no matter what the weather, thousands of people jog. Why has jogging become so popular? Because jogging can strengthen the heart, it can also play a role in weight loss and fitness. If you want to jog, seek medical advice first. Jogging isn’t for everyone, and maybe it’s redundant exercise for you. So in jogging, how fast should you use it? If you’re running too tired to lift your feet, it means you’re running too fast. How much distance should you run to be moderate? Anyway, remember not to run too far, too fast. In fact, for the first few moments, you are walking, not running, and then slowly accelerate and do a little sprint. All of this has to be done with one’s own acclimation. Try to gradually increase 250~500 meters every two weeks, maybe in a few years, your handsome figure will appear in the marathon.

best running posture Slow running fitness method
best running posture Slow running fitness method

8. Spinning and jogging fitness method

First practice clockwise and counterclockwise body rotation in place, not fast but uniform. Generally, you can get used to turning clockwise and counterclockwise 3 times each, you can rotate from time to time during the running process, and gradually increase the frequency, speed and number of laps of rotation. Spinning jogging creates a centrifugal force that significantly improves blood circulation throughout the body.

9. Uphill and downhill running fitness method

Uphill running is an effective method for lower body strength training. Downhill running is an exercise that focuses on muscle endurance of the lower extremities.

Uphill and downhill running fitness method
Uphill and downhill running fitness method

10. Tiptoe back running fitness method

First measure the number of steps back and forth, then turn your back to the target, look straight ahead, keep your head upright, place your hands on your waist with virtual fists, stand on tiptoe, jog backwards, swing your arms at the same time, and count your steps silently. This method is especially beneficial for patients with lumbar muscle strain, lumbar spondylosis, and bone hyperplasia in the waist, legs, and feet.

11. Reentry running fitness method

When running back and forth, the direction is required to change constantly, and it can be mastered on the basis of jogging. This kind of running helps to develop physical coordination.

Reentry running fitness method
Reentry running fitness method

12. Running on the sand fitness method

Running on the sand is a very popular form of exercise in the UK. In the UK, many people like to run on the beach, breathe fresh air while running, and enjoy the feeling of fine sand massaging the soles of the feet. However, since running at the beach is limited by many factors such as time, location, weather, etc., people think of moving the beach indoors, so a sand house specially used for running exercise appeared in London. At home, you may wish to take some fine sand (the stones that may hurt your feet must be removed) and put them in the unused bathtub, so that you can enjoy the fitness fun of running on the sand at home at any time.

Running on the sand has many health benefits. First, when running on the sand, in order to maintain the balance of the body, the leg muscles should be more forceful than normal running, which can enhance the exercise effect on the muscles; This can improve joint flexibility and enhance cardiopulmonary activity; third, fine sand can massage the soles of the feet, improve peripheral blood circulation, and improve resistance and cold tolerance; fourth, medical scientists have also found in their research that running on sand can stimulate the soles of the feet. Jogging on the grains of fine sand can stimulate the adrenal tissue, promote hormone secretion, and make the skin fair and shiny; in addition, the sand is also a good partner for children, making them willing to exercise with adults.which running posture is more conducive to weight loss

 Running on the sand fitness method
Running on the sand fitness method

The running action should be natural and relaxed, the breathing should be rhythmic and deep, and don’t hold your breath; the distance and speed of running should be within your ability, and gradually, do not run suddenly or sprint quickly, it is appropriate to feel comfortable every morning run; when running in the morning , Be very careful, run at a slower speed, and pay attention to safety; if you feel unwell or have a large reaction after running, you should stop exercising immediately and carry out corresponding medical examinations; long-distance running is a good way to keep fit, but it is also Pay attention to safety, especially the elderly and heart disease patients.

Beginners may encounter such a situation: every time they start running for a certain distance, they will feel short of breath, weakness, or even nausea and dizziness, but as long as they keep running, this reaction will disappear quickly. This phenomenon is called “extreme” in long-distance running. It is because the nerve excitation of muscles, joints and other moving organs after running is not compatible with the nerve excitation of internal organs such as the heart and lungs, and the blood delivery and oxygen supply cannot keep up with the body. due to needs. When this phenomenon occurs, there is no need to panic if the body does not have a disease. As long as you consciously deepen your breathing, slow down some speed, and keep running, the reaction will disappear soon, and your body will feel very comfortable and relaxed.which running posture is more conducive to weight loss

best running posture for loss weight
best running posture for loss weight

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