Does running grow muscles, and whether running is to lose weight or grow muscles

Remember to stretch after running.

I'll tell you!

Last year, when we were in the third year of junior high school, we had to do physical exercise every day. We all thought we might be able to lose some weight! As a result, the meat on the legs is hard over the course of a year, and it is even more difficult to lose.

Warm-up exercises--- running warm-up exercises. It's like waking up in the morning and your hair is messy and you use a hair dryer to warm it up. It's the same with running, it's best to run until you can't run, walk and rest, and then run until you can't run to get your body in the best shape.

Be. But keep running.

The marathon runners are as thin as monkeys.

This question is difficult, does running grow muscles? Are you asking ** muscles? It is indeed timid, whether it is on the legs or on the body, running to exercise is always a good thing, if you really want to grow muscles, then you should do more heavy physical exercises.

Stick to it every day. I want to succeed!!

You will grow the muscles in your legs, and they will grow thick, but your body will not grow, so if you want to slim your legs, don't run, and if you want to build muscles, keep running.

No. I'm a long-distance runner. If you want to have muscle, you should do some equipment or something. Work on your explosiveness.

Running increases muscle or decreases body fat, depending on the quality of exercise and the duration of exercise.

First, let's understand the process of muscle synthesis, which is the physiological basis of muscle growth.

Muscle growth depends on the accumulation of long-term and hard training. During training, the tissues and cells in the body consume a large amount of energy substances, which can only be gradually recovered after training through rest and nutrient supplementation to make anabolism exceed catabolism. Recovery will exceed the original level for a certain period of time, resulting in the so-called "excess recovery".

The amount of energy expended and the speed of recovery are closely related to the intensity of muscle activity. Within a certain range, the greater the muscle activity, the more intense the consumption process, and the more obvious the excess recovery. The so-called "within a certain range" means that the amount of exercise should not be too large, otherwise the energy consumption will be too much and it will not be easy to recover.

Long-term oversize can also lead to overtraining and even injury accidents. Only by mastering and using the law of excessive recovery and abiding by the principle of gradual progress can the muscles grow steadily.

Gaining muscle is not an easy task, in addition to adequate training support, as well as food and protein supply, and constantly consolidating the thickness of muscle fibers to get strong muscle tissue.

Moderate aerobic exercise, such as running, can help reduce body fat, burn fat, and to a certain extent, make the leg muscles more symmetrical.

I know this very well. Because I have been running for a long time myself. 42 days of experiments proved:

Running is one of the most effective ways to do this.

Sprinting has no effect, it only increases the calf muscles, and it is necessary to run long distances. If you look at the long-distance runners in the Olympics, they are all thin figures.

The length of the long run depends on the individual, but in my case I started with 20 minutes and then added 5 minutes each day. In the end, an average of 50 minutes a day is about the same. To run at a constant speed, this is a test of endurance process, if you feel that the process is boring, you can take a *** to listen to the song.

At first, there is basically no change in weight, and this situation lasts for 1 week. But you can measure your waistline, it will be significantly smaller. This means that the fat on your body is turning into muscle. The quality hasn't changed, the density has changed.

Then the weight will drop rapidly, then it will fall to a plateau, and then it will continue for a while, and then it will start to fall again, and so on.

So, my lessons are:

Running is very **, but it's mostly **meat. Running is a process that turns your fat into muscle.

In the process of changing muscles, physical energy is depleted, so much weight is lost.

You may ask: will it be ugly to grow muscles, let me tell you, no matter how long a girl's muscles are, they will not be as prominent as men, this is determined by the characteristics of women themselves, you can rest assured.

In addition, in the process of running, you must pay attention to the physical supplement, eat more nutritious food to maintain physical strength, and never go on a diet, which will increase weight.

Running is just aerobic exercise, yes, running is to adjust your body to a state of excitement, or let your whole body cells move, collide, to achieve the effect of sweating and burning calories.

It depends on how you run, like those who have to take exams and other things that must run the whole course in a limited time to increase leg muscles and lung capacity, long-term jogging is to increase endurance (under the premise of not wheezing), if you want to **, my personal recommendation is to jog and walk together, don't stop your pace in the middle, no limit to the distance, the time limit is generally more than 40 minutes - 1 hour!

For jogging**, it is best to jog for a while, then run fast, jog again, and repeat.

Of course, it's fast running to build muscles. Running fast is explosive. Only when you retreat thick enough and have muscles will you have strong explosiveness.

Jogging to maintain heart rhythm can exercise cardiopulmonary fitness, and jogging between 40 and 45 minutes can achieve the best results. For muscles, running for a long time will strengthen the muscles of the whole leg, and the calf muscles will of course grow, but as long as you insist on stretching and relaxing the leg muscles after each step, this can slow down the stiffness of the muscles, that is, make your muscles grow very naturally, only the lines are beautiful, and there is no sense of bulk. Therefore, the stretching exercise after running is very important, there are many movements here, you can experience it yourself, press the legs, stretch the ligaments, use the fist to make the head and gently tap the leg muscles, etc., you can feel it slowly, feel which actions are done to make the leg muscles that have just been tired have a feeling of relaxation, and there is no longer that feeling of pain in the sour shirt.

Then it is recommended that you do more skipping rope exercises, each time you need to jump for 40 minutes, this exercise can still enhance cardiopulmonary function, and it can also develop the cerebellum, enhance people's sensitivity and reaction ability, or the important thing is that it is more important than running and slimming legs, but this kind of exercise is too tiring, not easy to adhere to. Then I hope you have the perseverance to stay the course.

Fat doesn't turn into muscle, just like water doesn't turn into oil.

Running will definitely reduce fat. But it takes time and patience to see the effect, and the diet should be well controlled (not eating may not be good, eating properly will help lose fat)!

Women don't have to worry too much about growing muscle, because women don't secrete male hormones, which are necessary to synthesize muscle. So even if you exercise the same amount as a man, you won't grow muscles like a man!

Absolutely! If you run the right way, you won't grow muscle!

I used to run every night, and I lost more than a dozen pounds in 1 month!

mmIt is best to choose to run every night, remember that it must be jogging, oh, if you run fast, you will grow muscles, and it will take more than half an hour to have an effect! It's best if you can last for an hour! Drink some water before running, not too much, and replenish it at any time when you run!

Treadmills are also a good choice (if you use a treadmill, you don't need to choose it at night, just have time).

After running, walk slowly for about 20 minutes to relax and relax, and it is best to take a shower and take a bath after returning home, wash off the sweat of your body, and massage your legs in the process of taking a bath to relax your muscles This is very leg-thinning

If you don't have the conditions to take a bath, soak your feet in hot water for about 20 minutes, to maintain the water temperature, it is best to find a small wooden bucket, soak your calves in it, and then massage your legs after soaking your feet to relax your muscles!

Remember! The steps of massage should not be omitted lazily! Otherwise, it will really become muscular legs

After all these things are done, you can sleep comfortably.

o( oThe following is an introduction to 2 types of massage techniques.

Writhing and rubbing. Wrap your palms close to your calf muscles and twist your hands until your calves are hot.

Flap. Clasp your fingers tightly together in a bowl shape, and start with your ankles and rhythmically pat your calves with both hands until your calf muscles are completely relaxed.

ps:**The effect of drinking some green tea in the process is also good, ordinary green tea is good

**In fact, it is to eat less and move more, and the most important thing is to persevere, these are my own little experience, I hope mm can use it.

o(∩_o