Can running keep fit?

The fat-reducing effect of running is very good, because the biggest advantage of aerobic exercise itself is that it consumes more glycogen and fat, but under certain conditions, it also consumes muscles, so the shaping effect of aerobic exercise is far less than that of strength training. Even professional runners don't just rely on running to improve their overall physical fitness.

Shaping needs muscle support. You have to have muscles to have a sense of body. The best way to exercise muscles is strength training. But the premise of shaping is low body fat, because if the body fat is too high, shaping will not achieve any effect. Therefore, aerobic exercise and strength training can play their respective advantages in different periods.

If you want to lose weight and have a shaping effect, the best way is strength training (about 40 minutes)+aerobic exercise (about 30 minutes), which can not only increase consumption, but also strengthen the local shaping effect.

The way of strength training can start with multi-muscle movements of the whole body, such as squat/hard pull/rowing/bench press. And a simple combination of actions. There is no need to repeat the same training every day, because muscles need to rest and grow in rest.

Finally, reasonable diet management will make the shaping effect better. Don't eat too many calories, and don't eat too many pasta, sweets and processed foods. As long as the food is light in taste, rich in variety, moderate in calories and balanced in nutrition.

Running is a good body-building tool.

* Running Q&A * Can running keep fit?

Running can not only lose weight, but also shape your body and give you a devil's figure. The devil figure is a fashion statement. To tell the truth, the devil's figure is a good figure, or a particularly good and attractive figure. Some people say: God didn't give me the figure of an actor, so it is impossible to have a good figure. What I want to tell them is that as long as we run, the devil figure is not a dream for us ordinary people.

Why can running keep fit? Simply put, because running can shape meat, bones and buttocks.

Let's start with plastic meat. The so-called plastic meat is that running can make people graceful. Elegance is one of the prerequisites and elements of a good figure. No manners, good figure has nothing to do with you. Charm is an idiom, which originally means that a woman has charm and good posture. In fact, this word should not be a woman's patent, but also fully applicable to men. What is a "wind"? Explain that the meat is good, full, moist, firm and fresh. No posture, dry and weak, no color in the face; Or vain, crazy, greasy, and can't get better. What is "graceful"? It means generosity, some parts of the meat are rich and simple, and some parts of the meat are compact. Together, it is fat and thin, and the proportion of fat and thin is appropriate. Skinny, fragile; Or the bones are weak and brittle, the brain is full of fat, and the figure is not good.

To have a good figure, you must be graceful; But to be elegant, running is very effective. Whether men or women, running can make your blood flow smooth, energetic and radiant; You can also make the fat place fat. The thin place is thin, fat and thin, harmonious and symmetrical, graceful and pleasing to the eye.

Second, plastic bones. The so-called plastic bone is that running can make people stand up straight. China people advocate the values of integrity. This kind of values is also concrete and physical. Straightness is the second element of a good figure. Every good figure has a straight back. On the other hand, you see, no one with a good figure is bent, bent, grovelled, bowed his head and tired of his shoulders. The so-called upright, the technical term is "upright." My understanding includes three contents: one is to hold your head high and your chest high, and the other is to close your stomach. These three actions happen at the same time, that is, standing upright. Holding one's head high and abdomen tumefaction requires good quality and correct position of cervical vertebrae, well-developed and strong muscles of neck, back and abdomen, and flexible tendons. Many people prefer to keep their heads down, because it is more comfortable, and standing up straight is too tired and uncomfortable to last for a while. The correct posture is uncomfortable, the wrong posture is comfortable, and it does not suppress evil and promote good. Why? The reason is that their cervical vertebrae and lumbar vertebrae are not very good and their positions are wrong; Neck and back muscle atrophy, no adhesion and support, tendon aging, loss of elasticity. There are also cervical spondylosis and lumbar spondylosis. Muscles and tendons are not good, I can't bear the responsibility. The weight of one or two hundred kilograms is completely supported by the spine, and even the iron spine should stand out. The figure has been laid out according to this bad situation. Without the support of forward strength, the correct posture is very uncomfortable.

It is especially effective to develop and strengthen the support of your figure and stand up. Some people say that running is a lower body exercise, which is not correct. Running is a whole-body exercise, which can not only dredge qi and blood, but also enhance bone density, especially the correct posture of running, directly exercise the muscles of neck, waist and abdomen, and enhance the elasticity of tendons.

Let's talk about plastic buttocks. The so-called plastic buttocks means that running can make people lift their anus and close their buttocks. Another aspect of China people's values is that they pay attention to being a man with their tails between their legs, which means that people should be modest and prudent, guard against arrogance and rashness, and not be conceited and frivolous. "Tuowei", in body language, is to lift anus and close buttocks, which is clear at a glance and needs no explanation. Lifting the anus and closing the buttocks will stop the breath and make people more upright. Those tails are stuck high, the tiger's ass can't be touched, they can't hold their fire, they can't hold their breath, they can't hold their bodies, they are heavier and more leaky.

When people run, the natural mechanism is to lift the anus and close the buttocks, and the muscles of the buttocks are stressed and constantly contract and expand. You can't run with drooping anus and flabby buttocks. After running for a long time, anal muscles become strong, hip muscles become strong, healthy qi rises, pathogenic factors drop, and confidence is full. In this way, the so-called "I am good at nurturing my noble spirit" can be achieved.

The most typical examples of fitness through running are former American presidents barack obama, George W. Bush and others. George W. Bush insists on running, and he is over 60 years old, and his figure is still quite good. His physical examination report shows that the president is 6 feet tall and weighs 194 pounds, and the fat ratio is only 14.5%.

First of all, I'm glad to answer your question. I don't know how tall, how heavy and how overweight you are. As far as running can shape, running belongs to aerobic exercise, which can accelerate your calorie consumption and improve your basal metabolic rate. It has a certain shaping effect. If you are overweight, it is recommended not to run a lot at first. If you want to look good, you need to combine aerobic exercise with anaerobic exercise. Anaerobic exercise can increase muscle mass and achieve the effect of shaping. Exercise must be moderate, if you estimate India, it will be counterproductive. The first will harm our health, and the second will make our basal metabolism decline, and we can't get the results I want.

If you want to get in shape, it is particularly important to match our diet and control your mouth, which is far more effective than holding your legs. Take myself as an example, my metabolism is relatively good. Running five kilometers consumes 465,438+00 calories, but do you know how easy it is for us to consume 400 calories? Then I'll send some photos for comparison, hoping to make you gain something! If we don't eat or do a lot of exercise, our skin may relax. Learning how to eat is as important as exercising. Protein plays an important role in our body. The first function is to increase lean meat, tighten skin, increase satiety and enhance immunity. If you want to lose weight, it is also a matching ratio. The more diversified vegetables and fruits are, the more nutritious they are. Protein scored four points. Protein has meat, eggs and milk beans, and it is best to combine plant protein with animal protein. Carbohydrate accounts for two points. That's our staple food. The staple food should be mixed with coarse grains, flour and rice. Finally, send pictures, hoping to help you lose weight healthily. It is the most important thing to change bad habits in a way that diet is suitable for exercise. Losing weight and shaping is a matter of time. Want to develop good habits and have a healthy body, is what we have to do all our lives.

Running is an aerobic exercise, which can reduce fat and keep fit to some extent. If you want to keep fit and make your body look better, you need to join some anaerobic training. The purpose of anaerobic is to improve running ability and core strength, while reducing the chance of injury. Proper hypoxia will make your body look more energetic and lines more obvious.

Exercise should be multi-faceted, interspersed with other exercises in the running plan, which can not only increase the fun of exercise, but also comprehensively exercise the muscles of all parts of the body.

The daily plan of running is suitable for 3-5 days a week, and you can do some anaerobic exercise for 2-3 days a week. Such as: arrange upper body training+waist and abdomen on the first day of anaerobic. Arrange the lower body+waist and abdomen on the second day after anaerobic treatment. You can also do more flat support when you have time. This exercise is very helpful to reduce abdominal fat.

To sum up, running can shape your body to a certain extent, but you can't practice all parts of your body, it depends on your requirements. So as to choose different training methods.