There is large number of running movement supporters
Super simple running diet. Running can effectively reduce weight. Many people want to move through the way of decrease redundant adipose, to achieve a healthy weight. Actually, the motion is reduce weight the healthy and the most ideal way, more and more people have realized movement can decrease redundant and adipose, and can strengthen physique, can say is kill two birds with one stone.
Running without much skill, and strength is relatively low. In the low, medium intensity range, you can run longer, increasing the amount of exercise (physical activity is exercise intensity and movement-time product). Carry momentum is big, the consumption of energy, reduce fat is more natural.
Exercise physiology from the point of view, a person’s weight is mainly affected by the impact of energy intake and consumption. More than intake, consumption, weight gain; conversely, body weight. Therefore, the principle is to lose weight increase energy consumption, reduce energy intake. Running can effectively increase the energy consumption so as to reduce weight. But, running reduce weight must reach a certain amount of exercise to achieve the purpose of decrease redundant and adipose. In general, you want to consume 1kg of fat; you need to run about 10 kilometers away.
The method of scientific running is preparations. Before running must do prepare activity, it is to make the body from the relatively quiet state gradually transition to muscle moderate nervous condition, improve the excitement of the central nervous system of the activities of the various organs and ability to adapt to the needs of the running. But first, the pendulum swing arm leg, bend, the swivel, squat and other gymnastics movements, special attention should be paid to activities hip, knee, and ankle. The whole body reaches fever, feel the body is light, heart rate reached 85 / cent or more, you can start running.
run. Running a certain amount of physical activity, mastering athletic intensity is the key to fitness. To measure movement intensity index usually adopts the heart rate. Appropriate exercise intensity. Heart rate per minute for the 170 – age, number, such as runners 40 years old, he should be running when the appropriate heart rate of 130 beats / min or so. Young people 4~5 times a week, every 30-40 minutes, a distance of 5,000 meters; Middle and old aged 4 times a week, every 25-30 minutes, a distance of 3,000 meters. Weight-running time should as long as possible.
Exercise is not run every day can we measure or define, can according to my physical condition slightly increase or decrease. As four times a week to practice, exercise can be large, medium and small to spice up better. Increase the amount of physical activity involved must strictly comply with the principle of gradual must not be too hasty.
Sorting movement
After running must do finishing (relax) movement, make human body organs from the motion to step up relatively quiet state.
Approach: to be walking some distance, then a few deep breaths, time is generally 3 to 5 minutes.
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