Super simple running law reducing weight. Running can be an effective weight loss. Many people want to lose by not moving the way of excess fat 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). Large amount of exercise, thus more energy consumption and can reduce fat naturally.
From the perspective of the sports physiology, weight is mainly affected by the influence 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 energy consumption; thereby reducing the weight. But, running reduce weight must reach a certain amount of exercise to achieve the purpose of decrease redundant and adipose. In general, want to consume 1 kilogram adipose, need to run 10 km journey.
Scientific method is running preparations. Preparations must be done before running, which is relatively quiet state of the body from the gradual transition to moderate muscle tension, increase the excitability of the central nervous system and organs of activity to meet the running needs. Which can do first are arm, leg swing, bend, twist, squat, and other gymnastic movements, with particular attention to activities in the hip, knee and ankle joints. The whole body reaches fever, feel the body is light, heart rate reached 85 / cent or more, you can start running.
run. Running to have a certain amount of exercise, exercise intensity is to master the key to running fitness. It commonly used to measure exercise intensity target 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. Youth weekly 4 ~ 5 times, each time 30 to 40 minutes, distance of 5000 meters or so; A week old 4 times, each time 25 to 30 minutes, distance is about 3000 m. Reduce weight running time to try to some length.
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.
It must be done after finishing runners (relaxation) movement, so from the state of motion relative quiet gradually restored to the state.
Method: Go to a distance, again to take deep breaths, time is commonly 3 ~ 5 minutes.
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