How to lose weight by running in spring

　　Many people who are losing weight believe that as long as they continue to exercise, their weight will gradually decrease, so they insist on exercising every day, and in order to achieve the effect of losing weight, they sweat a lot every day. So, is this weight loss method effective?

　　Under the same exercise intensity, sweating more means consuming a little more muscle glycogen than sweating less, but it does not mean that the weight loss effect is better. Therefore, more or less sweating has no impact on the weight loss effect.

　　People who sweat a lot during exercise and running must drink more water and replenish water in time during and after running. If you sweat a lot while running and don’t drink water, after exercise, the blood vessels will expand and the blood supply to the brain and heart will decrease, and cardiovascular and cerebrovascular ischemia will become more serious.

　　Regarding sweating and drinking water:

　　1. Sweat-wicking clothes are pseudo-scientific and will seriously dehydrate your body.

　　2. You need to replenish a lot of water during exercise, but drink in small amounts many times to avoid intestinal discomfort.

　　3. Drink a lot of water in life. Don't wait until you are thirsty to death before drinking water, because your body will already be dehydrated by then. Determine whether the body is dehydrated: judge based on the urine. The yellower the urine, the more water you may need to drink.

　　4. Sweating is the body’s purpose to cool down and to take away waste products produced by metabolism in the body.

　　So which one is better, more sweating or less sweating?

　　Sweating more does not mean that the fat loss effect is good. Sweating only plays a role in regulating body temperature and expelling some metabolic waste.

　　For people who run regularly or want to lose weight through running, they must pay attention to the following issues:

　　1. Regular physical examination

　　For anyone planning to run a marathon, a physical exam is a must. Even if you don't plan to run a race, everyone who runs, regardless of age, should get regular physical exams.

　　2. Avoid running in environments where the temperature is too high or too low.

　　If the outdoor temperature is above 30 degrees or below zero, it is best not to run outdoors. In this environment, strenuous exercise and cardiovascular and cerebrovascular accidents are highly likely.

　　3. Replenish water in time

　　This was made very clear at the beginning. What needs to be added here is that if you sweat excessively and need a lot of water, it is best to choose light salt water (the ratio of 1 gram of salt to 100 grams of pure water).

　　4. Slow rather than fast

　　for healthy When running to lose weight, you don’t have to be fast, jogging is best. For most runners, if they run too fast or accelerate suddenly, it will cause myocardial ischemia and the risk of sudden death will rise sharply.

　　5. Run long distances, but not too long

　　A 30-kilometer run is the physical limit for most people. Runners in the marathon will often switch to a "walking and running combination" after 30 kilometers, but in fact they just can't run anymore. Therefore, for daily running, even if you are determined and strong, it is best not to exceed 30 kilometers. For health, jogging 7 kilometers between half an hour and an hour is the best choice.

　　6. It’s easy to get high while running, so be careful when braking.

　　People who exercise for a long time often feel excited during exercise, especially long-distance running. Once you enter an exciting point, all the fatigue in your body will be swept away. In this case, it is easy to exceed the limit of your body. In this case, you must brake in time and do not continue blindly.

　　Various ways of running

　　1. Jogging: Run at your favorite pace according to the speed and intensity you can adapt to. Jogging may achieve the effects of building a strong body shape and lowering blood lipids, and it is not difficult. It is suitable for girls who have no exercise habits!

　　2. Running in place: Running in place can be a good way to exercise When it comes to the upper body, combined with the large swing of the upper arms, it is very effective in worshiping the flesh.

　　3. Accelerated running: MM with sufficient physical strength can choose this. After the body enters the state, gradually increase the speed until it reaches the highest speed it can reach, and then gradually stop. Accelerating running can burn calories to the maximum extent, and you will feel that your whole body has been fully exercised after running.

　　How to prevent carrot feet

　　This is another issue that women are most concerned about. Many people do not lose weight but gain muscle through exercise. The editor here provides some prevention suggestions for everyone.

　　1. Place your heels on the ground, and then roll from your heels to the soles of your feet. Running in this way can reduce the pressure on the ankle joint and will not stimulate the formation of calf muscles.

　　2. Not enough running time plus eating and drinking too much after running can also cause carrot legs. You should do some stretching exercises after running to loosen tight muscles.

　　3. Some people may feel that their feet are getting thicker in the early stages of running. In fact, this is because after regular running, the calves will be very tired, stiff, stiff, and tight. This is just an illusion. (Reference website: Pretty Woman)