Running fitness easy to make nine mistakes

A female executive in a unit insisted on running on the treadmill every day, sweating like rain, but after six months, she even had difficulty walking and was paralyzed. Why was this? After research, it was found that her patellofemoral cartilage was half worn off due to her overload and wrong running posture. So what kinds of mistakes are we prone to make in running?

Running hard at the beginning

Many people are eager to lose weight and run as soon as they come up. In fact, this is not the best way to lose weight running. The energy in human body is divided into fast energy and reserve energy. Only when the fast energy is almost consumed, your body's reserve energy "fat" will begin to burn. That is to say, if the physical fitness is not very good, and even you may have run tired, fat has not begun to burn.

Run without doing stretching exercises

If you want to run effectively and slim down, you should do some stretching or relaxation exercises before running, on the one hand, you can warm up and prevent injuries, on the other hand, you can first consume part of the glycogen, so that the next then run, fat burning efficiency can be greatly improved.

Wearing a pair of shoes at random to run

Casually put on a pair of shoes to run, fitness effect will be discounted, many people like to wear shoes running, experts said the sole of the shoes is too flat, cushioning function is not ideal, will also indirectly lead to knee damage. Shoes are the most important running equipment, choose professional running shoes also have to pay attention to the size, the principle is rather large and definitely not small one, otherwise it is easy to abrasion.

Each run less than 20 minutes

Theoretically, in the premise of a full warm-up, jogging for 20 minutes is a fast energy consumption is almost, the reserve energy fat began to mobilize ready to burn, if this time to stop the movement, it will not achieve the purpose of full fat burning slimming. Therefore, in order to run to slim down, at least run through 20 minutes, 45-60 minutes best.

Running speed is very fast

Sweating profusely and panting. Such running does not last long, and more importantly, does not burn much fat. The body's energy system has two main categories: anaerobic phosphagen and glycolysis, and aerobic oxidation of sugar and fat. Fast running oxygen supply is insufficient, the body can only carry out anaerobic energy supply, and thus fat is unable to participate in energy supply, so only low-intensity exercise can have aerobic exercise, fat can be mobilized as energy supply and be consumed.

Running posture is casual

The correct running posture is the condition to get the best running weight loss, and is also a prerequisite to prevent injury. Jumping running and forward leaning running are not right. The correct running posture should be: lifting the leg and striding, landing on the palm of the foot, gliding with the heel touching the ground, etc. Attention should be paid to keep the body upright should not lean forward, and should not run in a jumping manner.

Drinking after running

The drinks sold in the market can be roughly divided into three categories (usually about 350ml a bottle): 60 kcal, 120 kcal and more than 200 kcal. 60 kcal is low energy, the most common is about 120 kcal, and more than 200 kcal is found in glucose drinks and other energy drinks. And we jogged on the treadmill (speed 8 ~ 9) an hour about 500 kcal of energy consumption, if you drink a bottle of 350 ml of glucose drinks, it is equivalent to about half an hour you are running for nothing!

Sit down after running

After running, do you want to quickly into the arms of the sofa? Please note that if you do not want to have back pain the next day, and become thick muscle legs, do not stop to rest immediately after running, should continue to walk slowly for a few hundred meters, after the whole body relaxed, do some stretching activities.

Run every day

Although jogging is good for maintaining health and slimming, but experts do not recommend running every day, it is best to run every other day. As for the middle of the day not running, you can do stretching exercises to increase the flexibility of the whole body, so it is important to ensure the smooth metabolism of the whole body, especially to prevent the accumulation of fat and blood in the extremities.