Running efficiency is getting lower and lower, what should we focus on to improve?

Training of core muscle groups. Running is not just a simple run, but also requires waist strength, leg strength, and body flexibility training, only in this way can the quality of running be improved.

Running is becoming less and less efficient, and it is possible to mix acceleration and jogging during the run. Cycle back and forth, which can greatly improve the efficiency of running.

Make a detailed exercise plan for yourself, determine the amount and speed of running according to your own situation, arrange rest reasonably, and ensure the number of runs per week, don't be lazy.

Because running, whether it is for the purpose of exercising or wanting to be the best, it is definitely a sport that has more visible results than in the early stage.

1. Improve body shape.

Exercise aside, running weight loss is the most obvious change for me (of course, there is also the credit for my insistence on doing Pamela and skipping rope and controlling diet during the period), and the second is that I obviously feel that my immunity is better than before, and I am not so easy to feel a little risky, and my physical strength can quickly adapt to keep up when I do other sports, and my own edema physique has also been improved because of running, and my posture and mental outlook of the whole person can be said to have risen in a straight line, and people are not so emotional!

Second, it is conducive to releasing stress and soothing emotions.

I like the feeling of sweating profusely after every run, I will forget about the unhappy things when I concentrate when I run, it is really a super good way to decompress, and it can also allow me to learn to precipitate my emotions, the reason why running can control emotions and release stress is largely because it is related to the phonepin effect of our body, pheretain is a hormone of the body, known as the "happiness factor", when our exercise reaches a certain amount, the phythrepone effect produced by the body can delight the nerves, You can take away the stress and unpleasantness, and the more you run, you will convince yourself to stick to it from the beginning, and slowly develop hobbies and habits later.

3. It is beneficial to lose fat and maintain figure.

Insisting on running can be said to be the basic reason why I have not been able to maintain my weight so far and can maintain my figure, you must know that running can lose excess fat and make our body visualization more linear and neat, and there are some internal changes that we can not see, such as spirit and endurance are getting better and better, all of which can be truly experienced and felt by insisting on running and exercising.

Fourth, the quality of sleep has been optimized.

Fat people don't sleep very steadily.,And it's very easy to get hot.,It's hard to go back to sleep when you wake up with a little movement.,And it's always snoring.,Snoring for a long time is really going to get ugly.。。 But after insisting on long-term running, my sleep quality has been optimized, not to mention, my work and rest are getting better and better, which can be traced and verified, Stanford University researchers found through tests that patients with long-term insomnia jog for 20-30 minutes a day, and the sleep time increased by nearly an hour after a month.

The exercise efficiency of running is so low, why do many people still use running to exercise? I've been running for more than 10 years now, and I only need to spend 40 minutes a day, about five times a week, which is really not a lot, but the rewards of running are amazing!

And I have met a lot of friends after running for many years, and there are many elderly friends, many of whom have been running for twenty or thirty years, and when they are in their 60s, their bodies are better than their peers I don't know how many times!

I can eat and drink, I can run and walk, I often travel, I often go hiking, I take my grandchildren at home if I have nothing to do, I don't have any diseases, I am happy all day long, and I really don't know how high the quality of life is!

Now you're saying to me that running is the least efficient way to get fit!

Seriously, I really can't agree with you, how can it be said that running is a very inefficient way to get such good results in so little time?

To illustrate my point, let me tell you about the frequency of running and the benefits of running!

Frequency of runs.

Running is efficient, you spend 40 minutes a day, run four to five times a week, and do it for years, decades, or even decades, and you can get very good results!

Many people have 40 minutes of free time a day, and it takes 30 or 40 minutes to play a game, and if you spend this time running, you can really benefit a lot!

Benefits of running.

1.Stay in shape.

If you want to stay in shape and get in good shape, then we should go for a run!

Running burns calories, controls fat, and can maintain your figure, even if you are very food-oriented, as long as you keep running every day, your body can be maintained very well!

2.Guaranteed health.

I have been running for ten years, and the number of colds is only a handful, but there are really none, which shows that running is really helpful to our health! The company's physical examination indicators are normal every year, so many people are really envious!

Good immunity, full of energy, smooth blood vessels, strong cardiopulmonary function, full muscles, slowed aging, running can help us achieve such an effect, do you still think running is a low-cost way of fitness?

3.Release the pressure.

Running not only makes a big difference to us on the outside, but also on the inside!

Stress is common, but it's more important to learn how to manage stress, and running is a great way to do that!

Insisting on running every day can release our irritable mood and release our inner depression, so that we can be more optimistic and more positive to face life!

Running is inefficient, but it is less costly, because running is the easiest way to exercise, whether in the park or on the road. And there are some** people, running is more likely to burn calories and sweat**.

If you think that running at 8 distribution speed is inefficient and consumes less time per unit, you can run 6 distribution.

You think 6 distribution is inefficient, you can 5 distribution, or even 4 distribution, 3 distribution, or run with a 100-meter sprint speed throughout the whole process, as long as you can stand it and can hold on, the efficiency is absolutely carriable.

If you say how can this kind of speed be maintained for a long time, then don't blame the low efficiency of running, it is your ability to do it.

In fact, it's not that you can't do it alone, as long as you are a person, you can't have this ability to run anaerobic for a long time.

Personally, I don't think to pay too much attention to which exercise efficiency is high, which exercise efficiency is low, more than the efficiency of exercise, more is your body's adaptability, people who have not exercised much, an hour of 200 kcal consumption of exercise, an hour can be tired to lie down, people who exercise more, an hour of 800 kcal consumption of exercise, continuous hours of work can also be persistent.

A very important aspect of exercise is to slowly improve one's athletic ability, so that the improvement of athletic ability can adapt to higher-intensity exercise, and exercise can be more efficient.

Exercise is the best way to exercise the body, it can be exercised for a long time, and it is the best exercise for our physical and mental health, it can be exercised for a long time, and it is very good for our physical and mental health. And it doesn't need to exercise is the best way to exercise all the exercises, it can be exercised for a long time, and it is very good for our physical and mental health, and it does not cost money.

Personally, I still think that running is relatively the easiest to improve efficiency.

Running from 8 to 6 minutes, or even to 5 or 4 minutes, as long as the cardiopulmonary capacity is improved, the running ability will naturally follow, and the requirements for running muscles are relatively low.

But other sports are different, whether it is swimming, cycling, HIIT, skipping rope, etc., the improvement of cardiopulmonary function is one aspect, and there are higher requirements for muscle strength and endurance. Therefore, it is necessary to improve cardiopulmonary function and muscle capacity together to improve exercise efficiency. However, people who really exercise for a long time should be able to feel that the improvement of muscle capacity is far more difficult than the improvement of cardiopulmonary fitness.

First of all, running exercise, for everyone, such exercise is relatively easy, and there is no time limit, no limit to the location can also be accelerated and decelerated according to the individual's physical condition, so many people are willing to exercise through running.

If it can improve cardiopulmonary function, it can lower lipids** and reduce the occurrence of fatty liver. Fatty liver that has already occurred can be effectively improved. Regular running can also regulate mood, reduce the occurrence of depression, and can improve sleep.

It can make people physically fit, physically fit, mentally healthy, and more sunny. It is necessary to persist for a long time, do not exercise vigorously, and avoid injuries caused by exercise.

First of all, because not all people want to use running to achieve the best effect, some people just want to exercise their cardiopulmonary ability.

Secondly, the exercise efficiency of running is actually not low, I think if you can persevere, it is really possible, and you can also achieve the effect of exercise, but you can't insist, so you say that the efficiency is very low.

Besides, compared to all other sports, one of the most convenient things about running is you, as long as you have a pair of shoes that fit, you can go in, you don't need any props.

Running is a very popular sport for fitness people, whether it is ** or fitness,** the effect of jogging is not obvious, what are the suggestions for running, so that you can lose weight faster than others?

The first one is to run at a variable speedThis is an adaptation training for the legs, starting with a jog of 100 meters, a sprint of 100 meters, and a cycle of 20 minutes. This kind of training can make your legs better adapt to different reactions, if you can, just stick to it, if not, just switch back to jogging, because running is a process of adapting yourself, if you don't adapt to yourself, you can't continue, your body doesn't allow it!

The second is 2 days off per week. Many people think that exercising is to persevere, but the result is that later, they find that they don't have any motivation to persevere, and the rest at this time is to give up. Instead of this, it is better to rest for two days in a week, because these two days may be bad weather or other reasons, and the main thing is to have a relaxing time with yourself, so that you can exercise better and better **.

The third is to do stretching training after running。Many people don't do relaxation exercises after exercising, and go home slowly, thinking that they will gradually recover in the process of going home, which is okay, but they need to do some stretching exercises. As the old saying goes:

The tendon is one inch long and has a longevity of ten years. This is one of the reasons why the old ladies of the neighborhood are there to stretch. There are so many benefits to stretching training, so why not do it?

Do you like running? What other good tips do you think can help you lose weight faster?

Before running, be sure to exercise and move your limbs. When running, keep your speed at a constant pace, and adjust your arm swing and your pace. Be able to persevere.

If you want to lose weight faster than others, I think the easiest way is to walk fast.

Be sure to warm up early when running.

If you want to run**, it's actually very simple, you must master it, you must change the speed to run, maybe it can make you lose weight faster.

It's okay to jog, but hold on a little longer.

Running must be consistent, and you must pay attention to the rhythm of your breathing and the pace of running.

That's to do some variable speed runs to improve the quality of your run!

Run for an hour a day and stick to it until you die!!

The best times are 9 a.m. to 10 a.m. and 4 p.m. to 6 p.m. In the former, the air is fresh and the levels of adrenocortical hormones in the body are at their peak. According to the biological clock, the body's adaptability and physical mobilization are best between 4 and 6 o'clock.

1. Warm up before running. 2. Maintain a correct running posture. 3. Shorten the stride length and increase the cadence.

4. Adjust the breathing pattern during running to the height and breathing rate. 5. Strengthen training and other ways to run faster and faster. 1. Warm up with a 10-minute ultra-jogging before running.

This is followed by a dynamic warm-up to help the muscles wake up. 2. Maintain the correct running posture, the correct posture for running is to keep the feet on the ground, look ahead, swing the arms back and forth alternately, and the knees should not be raised too high.

In recent years, the domestic sports atmosphere has prevailed, and marathon road running activities of all sizes are always full, and many people are also keen on cycling. In fact, in terms of age, running is mostly in the middle-aged group of 35-50 years old, although road running requires perseverance, but still have to examine their physical condition, over 40 years old, do not compare with the body of young people.

1 Why jogging is so popular.

Jogging itself is a warm-up, which is a gentle, convenient and simple exercise that is not limited by age and number of people, so more and more middle-aged people aged 35-50 will choose to pursue health through jogging.

2 Excessive jogging can easily hurt your knees.

However, although jogging can promote metabolism and improve health, it is a great burden on the knee joints, and the human body will begin to decline in all aspects of body functions and organs from the age of 35, and it is easy to have the problem of insufficient muscle strength and tight tendons. In this case, once you jog frequently in a short period of time and exceed the range of your body's load, the knee joint is prone to excessive friction syndrome, especially for people with flat feet.

3 What should middle-aged people pay attention to when jogging.

At the same time, it is recommended that people over 40 years old, if they often have knee pain after jogging, they should reduce the amount of exercise, or they can choose to ride a bicycle instead, as the weight bearing and damage to the kneecap are not so great. In addition, if you feel unwell during the marathon, you should stop immediately, and don't hurt yourself by trying to challenge yourself.