cold weather? smog? heres an excellent guide to running for fat loss
As the saying goes: 'Train in the heat of summer and the cold of winter.' The benefits of winter training are numerous; it can effectively improve physical fitness, cardiovascular function, speed, endurance, and strength. Friends who often participate in marathons have encountered this problem: slowing down in the latter stages, which is a sign of insufficient endurance. Winter is an excellent time to build endurance.
However, it is not suitable to go out for running training now, firstly because of the cold weather, and secondly due to severe smog. But the curse of gaining three kilograms every winter makes people shiver, forcing them to persist in exercising to lose fat. As a devoted fan of Codoon, I have compiled an excellent guide for indoor running and fat loss.
Indoor Running Scenarios Recommended
1. Treadmill (Fat Loss Rating: 5 stars)
Correct Posture:
When running on a treadmill, the head and torso should remain neutral. From the side, the earlobe, shoulder peak, and hip joint should be in a straight line. You should look straight ahead while running; looking down at your phone is not conducive to maintaining good running posture.
During the run, swing your arms back and forth, avoiding crossing your hands in front of your chest. Keep your elbows bent at 90 degrees.
2. Stair Running (Recommended Rating: 4 stars)
Benefits of Stair Running:
A. Improves VO2 max (maximum oxygen uptake). In fact, climbing 200 steps twice a day, five days a week for two months can increase VO2 max by 17%;
B. Strengthens leg muscles. Stair climbing is the best exercise for lower body muscles, including your glutes, quadriceps, and calves.
Precautions: It is recommended to run only upwards on stairs. Running downwards increases the pressure on knee joints and the risk of injury.
Whether you are exercising on a treadmill, running stairs, or at an indoor track, you can use the Codoon APP's indoor running feature to record data.
Indoor Running Feature Explained
1. Basic Mode
Open the Codoon APP, select Running - Indoor Running mode, click the warm-up icon for a 5-minute pre-run warm-up, and then start running.
2. Goal Mode
Set goals based on your exercise purpose, including running time, distance, and calories burned. Choose or customize specific values based on your fitness level and needs.
3. Training Mode
To maintain good exercise habits in winter, choose the appropriate training plan. Follow the plan to continue exercising throughout the winter to achieve your fitness goals.
In the end, as long as you have a spirit of perseverance, you will always find a suitable way to exercise in this season. Whether it's to avoid gaining weight in winter or to train endurance for 2018, keep exercising, and tomorrow will be better.
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