Winter is the season for everyone to grow meat. Why do you say this? Because when winter comes, everyone stays at home, sleeping during the day and sleeping at night. And many friends eat and sleep, so the body fat will increase. Only losing weight can save yourself. As an office worker, you definitely don’t have time during the day, so you can only lose weight by running at night. The editor of q6u.com has summarized some experience of night running to share with you

What are the correct ways to lose weight by running at night

1. The running posture must be correct

This point is mainly for those new friends who have just joined the ranks of running to lose weight. (If you are already a veteran of running, you can ignore it and go directly to the second small point.)

Because correct running posture not only makes your running more efficient, healthier, and burns more fat, it is also mainly to greatly reduce the pain caused by running.

Generally, it is like this:

The head should be facing forward, the shoulders should be relaxed and hanging, always parallel to the ground; the back should be naturally straight and the chest should be raised;

The arms should naturally bend and swing back and forth alternately, never too high or too low; relax and hold your hands lightly; do not stride too long; use abdominal breathing.

2. The running speed should be moderate

Running does not mean running as fast as possible. Running too fast may not burn fat for a long time. The most important thing is to ensure that there is enough oxygen to supply blood and muscles, so please run slowly. How slow? The most appropriate pace is to talk and run at the same time without panting.

3. Arrange your running time reasonably

Being able to run farther and longer is naturally a good thing, because it will burn more fat. But it should be noted that weight loss cannot be achieved overnight. It is a gradual process, and the possible side effects of running too much will also increase. Remember: the end of today’s run is a better start next time.

After running

1. Don’t stop and sit immediately

Many runners end their runs by stopping immediately and sitting down to rest. In fact, this method will put a certain burden on the heart and lungs. In addition, the body will also take corresponding measures in response to this sudden change, such as reducing metabolism, thereby reducing fat burning.

So, the best way is to slow down until it stops. At the same time, this method can also largely prevent the temperature from dropping too fast and catching a cold.

2. Don’t drink ice water just because it’s hot

Hydration is a very important step after running. It is recommended that runners drink warm water as much as possible. Water that is too cold may cause stomach discomfort.

3. Stretching after running cannot be ignored

No matter when and where you run, you must do some proper stretching after running. This is your responsibility! Because proper stretching can effectively relieve muscle tension and speed up repair. And it also plays a key role in shaping the body, making the lines tighter.

4. Energy replenishment after running

After running, you will naturally be hungry, and when you are hungry, you will naturally want to eat. At this time, many people will be confused: Isn’t eating in vain? No, you must hold back. It is better to be hungry than to be fat! The advice is: Don’t pay too much attention, just eat when you are hungry. But it should be noted that you should not eat indiscriminately, and try to consume carbohydrates rich in vitamins, such as vegetables and fruits.

Safety matters you need to pay attention to when running at night

1. If possible, go with others.

2. You can run with larger dogs.

3. It is best not to wear headphones so that you can hear danger approaching in time.

4. You can carry self-defense spray with you.

5. Feeling something is wrong, quickly run to a more prosperous area.

6. When running on dark roads, wear reflective gear and a headlamp.

7. When running alone, you should frequently change routes and running times.

Night running is best started one hour after dinner, usually around 21:00, and the exercise time is best between 30 and 60 minutes.

Night running is the simplest form of exercise. As long as you have a pair of suitable shoes, you can start running.

Running is an aerobic exercise and a rhythmic exercise. During exercise, the oxygen inhaled by the human body is equal to the demand, reaching a physiological balance state. However, there is also the risk of lack of endogenous oxygen, so pay attention to health care. It is low intensity, rhythmic, and long lasting. When the heart rate is maintained at 150 beats/minute, blood can supply enough oxygen to the myocardium; oxygen can fully ferment sugar in the body, consume body fat, enhance and improve cardiopulmonary function, prevent osteoporosis, and regulate psychological and mental status.

The words of a medical health expert from an American university are worth your reference: the best time for human body activity should be from 6 to 8 p.m. Because various activities of the human body are controlled by the "biological clock", within 24 hours a day, the highest and lowest points of human physical strength have a certain regularity, and the highest point of most human physical strength is not in the early morning, but in the evening.

Go out for a run in the evening or when night falls. The troubles at work during the day can also be solved through spiritual relaxation through night running. The romantic riverside scenery at night can calm the depressed mind.

Experts say that general running exercise time should be controlled within an hour, and should not be too intense. It is best to jog, with slight sweating as the standard. Elderly people are best not to choose to run before going to bed.

On nights when the weather is good, you can see a group of urban "night runners" in some squares, parks or streets in the city. They have become a special landscape under the city's night sky.

What preparations are needed for night running?

1. Prepare a set of comfortable sportswear

No professional running clothes are required. You only need to prepare a piece of clothing that is quick-drying and has good breathability. Girls remember to wear sports-adjustable underwear. However, you must remember to have reflective markings on your clothes or body. Nighttime safety is equally important.

2. A sports app that can record your running trajectory

A good app can not only record the distance and movement trajectory you run every day, but also help you calculate the calories burned during today's night run.

3. Good music is your best cardiotonic during night running

Six tips

1. Increase the amount step by step

Some people hope to "break records" every day and use mobile phone applications to record the distance they run every day, hoping to run a further distance than the previous day. "The best way is to increase the target value every two or three days, instead of increasing the amount every day." Wang Yuling said that young people should exercise step by step and within their capabilities, and do not suddenly increase the amount of training. When you run for a long time, do squats, pull-ups and other movements, if you develop muscle soreness, less urine, darker color like strong tea or other symptoms suspected of rhabdomyolysis, you should go to the hospital immediately.

2. Warm up thoroughly before hitting the road

Before running, you must do at least fifteen minutes of warm-up exercise, and it is best to fully stretch. "When stretching, don't lunge and shake at the same time like what the middle school physical education teacher taught." Wang Yuling pointed out that static stretching should be used to stretch one muscle group every 15 seconds. After exercising, be sure to clean up your body, move your whole body, and keep warm.

3. Don’t hold on if you feel unwell

You should stop exercising when you feel unwell such as a cold or diarrhea. It is best to adopt intermittent aerobic exercise. When you feel tired, you should slow down and stop gradually. Walk slowly for a while and then gradually speed up to improve the body's tolerance to the amount of exercise. Cheng Kanglin pointed out that some first-time runners may feel abdominal distension and chest tightness. They may wish to adopt the frequency of "1 breath every 3 seconds" to reduce the discomfort of abdominal distension during running and try to breathe through the nose.

4. Drink alkaline drinks after exercise

Jiang Zongpei pointed out that after heavy exercise training, you can drink alkaline drinks, such as soda water, to reduce the possibility of rhabdomyolysis. Urinate as soon as possible after exercising. Pay special attention to preventing heat stroke and dehydration when running at night in summer.

5. Don’t answer the phone and wear less headphones

When running at night, put aside work and other chores and devote yourself to exercise. Some first-time runners who are busy and dedicated at work and have their mobile phones with them 24 hours a day do not forget to answer their phones while running. Some people wear headphones to listen to music throughout the run in order to make running less lonely. In fact, these two behaviors will greatly reduce the fun and significance of night running, making it impossible to concentrate on exercise and preventing the brain from relaxing. In particular, running with built-in headphones can lead to distractions such as listening to music and ignoring the risks on the road, and increases the risk of hearing damage.

6. Don’t overdo the “make-up classes” on weekends

"Night runners" who sit in offices for a long time and only exercise on weekends should also be careful about sprains. Due to the lack of exercise in normal times, there is often a "make-up" mentality when exercising on weekends, and it is easy to exercise excessively. This situation is one of the high-risk factors for sports injuries. Ankle sprains and Achilles tendon tears are more likely to occur when muscles are fatigued, and may also increase the burden on the heart and lungs.

上一篇：Brother Nongmei no longer beats Bo Shen with empty cuts. Brother Nongmei is the number one center in

下一篇：Can I have breakfast after exercising in the morning? How long can I have breakfast after exercising