Thinking about running to lose weight How sure are you running correctly?
Hoping to lose weight by jogging It may not help you lose weight as you think. If you run the wrong way to lose weight.
Running is a type of cardio exercise. This is the correct understanding. But if asked if we want to exercise to burn fat Or exercise for the strength of the body Is running a way to help us achieve our goals? The answer depends on how you jog. Is it correct to help the body to burn fat? Which had to try it
by running to lose weight To be effective does not depend on how far we can run. But it depends on how we run. Simply described, running is a cardio exercise. This should require continuous exercise for 20 minutes or more to maintain the heart rate at approximately 60-80% of the maximum heart rate.(You can find your maximum heart rate by 220-our own age) or if measured by being tired, it is at the level of exhaustion when speaking short sentences, asking - able to answer in words without gasping for breath.
Which at this heart rate Muscles Our body uses most of the oxygen and energy from fat and, if needed, burns fat by running. We should also jog for at least 30 minutes because the body will draw fat to be used as the main energy in the 20 minutes onward and will use more and more fat as we continue to exercise as well. People thinking of running to lose weight To burn a lot of fat, you should run for 45-60 minutes of exercise, which will help your body pull out enough fat if you ask if running can help you lose weight. Must answer that It is also a easy way to exercise to lose weight. No equipment required And it doesn't cost more than a good pair of running shoes , but we can't deny that running has enough limits. Because running is a method of exercise that risks the joints of the elderly.
Or even very obese people shouldn't run either. Because they are more vulnerable to injury than benefit So if you want to run for health Or is intended to run to lose weight First of all, it is important and should be followed strictly. Is to run the right way We have guidelines from Prof. Yuttana Udomporn, Health Promotion, Sport and Recreation Unit. Faculty of Medicine Siriraj Hospital To guide you how to run as follows
Correct running posture
* The heel should touch the ground before the sole of the foot comes down. And when the tip of the foot rolls down to touch the ground The heel will open up. The tip of the foot is like a soil. Pedaling like a spring, bouncing up and moving forward The point where your feet touch the ground should be with your knees, where your knees should be slightly bent, and your feet should be touching the ground after stretching forward.
* Run with your back as straight and natural as possible, your head is straight. Forward parts from head down to shoulder and hip to the floor in a straight line. The body does not lean forward or lean back.
* The arm movement helps cadence and stability when running.While running, your arms should swing back and forth like a clock pendulum along the front-back. Try not to let your elbow bend more than 90 degrees too. The head of the thumb rests on the index finger comfortably, loosely grabs the fingers, the wrists are not tense. Sometimes the arms may be straight down. Or shake your arm to relax the muscles After raising your arms for a long time
*, you should inhale through your nose and exhale at the same time through your nose and mouth. The breathing should be comfortable and try to breathe on the stomach. By inhaling the lungs until the stomach expands and forces the air out by stretching the stomach Because breathing incorrectly may cause colic while running.
However, you must first understand that Although correct running posture, it is recommended that your heels touch the ground first. But not that it will allow us to shift our weight down to the feet in an emphasisIt's just a posture of the feet in a way that will help reduce the impact only. Because when the heels touch the ground All soles of the feet must be immediately followed down. This is to cushion the impact between the body weight and the ground itself. Therefore, anyone who runs with full heels must urgently adjust the running posture to be correct. Before the knee had problems leading to the mission of running, losing weight, crashing Get bad knee health with you.
- Running to lose weight, pay attention. If you don't want to hurt your knee Don't put your heels down completely,
knowing the correct running posture. Safe for knees and bones This time, let's look at the weight loss running program .
- Running program, burn fat. Go full power to lose weight
- 7 running ways to lose fat Burning with a focus on the problem of obesity
-Running training program for beginners Change yourself to run comfortably in 30 days
, and choosing the right running shoes is also a factor in running more efficiently. Let's take a look at how to choose your running shoes
- how to choose the right running shoes, some great tricks runners should not overlook.
However, running alone may not get in shape quickly. Lee Boyce, the fitness coach of Toronto's Boyce Training Systems, recommends: If you want to do some weight loss and firming exercises, choose Compound Strength Exercises, or exercises that use the movement of multiple joints at the same time. Such as squat-dead lifts, swinging bars or push-ups, etc., which will help with body shape and muscle building.
Or if someone needs cardio to increase their heart rate and lead to metabolism. There are still many other exercise methods to choose from, such as ...
Circuit training workouts
Or complete exercise This will be a multitasking exercise by performing consecutive training for all parts of the body and less rest between sets. Which exercise like this will make the heart beat continuously. It gives the body an opportunity to use fat for energy. Same principle as aerobic But takes less time And also allows the body to use many muscles Which equals to burn more calories Get more muscular fit And the continuous heartbeat also stimulates the metabolic system again
, at this point, coach Peng Sathik Thanatuk, a sports scientist. Also commented on circuit training exercises that 10 minutes or more of a circuit training workout can give your heart a strong, beating speed, just like any other form of cardio. But depending on the circuit training program we choose how heavy - light If you are very tired, the results may be more than just jogging. In which areas we will focus on the results. And how is the performance of our body as well.
- Circuit training 6 simple exercises, full exercise, all parts
Run Sprint
Sprint is running fast in a short time instead of running at the same speed. Continuing for a longer period of time, which may increase your risk of injury. Alternatively, alternate running with muscle-building exercises, such as exercise with 30-40 minutes of weight training or circuit training, followed by 20-30 minutes of jogging, which will help you burn. More calories and get slimming as well
The data is confirmed by a 2008 study published in the journal Medicine & Science in Sports & Exercise, which revealed the results. Weight training, coupled with sprint sprints, has a positive effect on hormones that help burn more fat. It also reduces insulin sensitivity. Reduce the secretion of stress hormones While helping to increase growth hormone and testosterone Which is a hormone that helps us burn fat without losing more muscle mass So anyone who wants to lose weight, try to follow this.
HIIT
HIIT or High-Intensity Interval Training consists of intense exercise. And alternating light exercise, which will allow us to exercise the fullest part of the body It also increases the heart rate. And quickly burns fat from the body More importantly, it allows oxygen to feed various parts of the body, making the body work more efficiently. Without the need for heavy exercise alone By how to exercise a HIIT can be seen from below.
- HIIT How to exercise a cool formula. Fat can be rolled in 20 minutes
Skipping
Another easy cardio workout. And help burn fat well More importantly, jumping rope is the most basic exercise. There is just a rope for jumping. By just jumping rope 100-200 times per minute, it can burn 13 kcal per minute. But for people with knee, bone, and joint problems, you may want to try other exercises that are safer for your health than skipping
- jumping rope can be beneficial, focusing on weight loss, height increase, and more!
Swimming,
this is a weight loss exercise that does not affect the bones and joints. And swimming is also a very good cardio, so anyone tired of running. Or there are some limitations that make exercising in a form that is hard to bear impact. Recommended to exercise by swimming at all.
- Swimming, weight loss. How many calories can each exercise burn? With more ways to burn
For people who like jogging because they think it's easy and economical. Don't forget to run in the right way as well. But for people who are not very cheap with running Choose a different type of exercise, you can do at least 10-20 minutes per loop on a regular basis. It has been in good health,
but for people who have the main purpose of losing weight In addition to exercise in various ways, do not forget that diet is no less important than the other. Including health care in other areasWith such a restful sleep Makes the mind clear, not stressful, which is a key factor for long-term health as well.
