Many friends leave messages in the background, obviously there is lacing after running, why are the legs still getting thicker? Should I not run?
Girl, don't give up running in a hurry. Listen to my complete explanation, find out the reason of thick legs, and then we can solve it in the right way. Otherwise, if the lace is permanently stretched, the legs will not be thinned.
The reason why the legs are getting thicker and thicker
After running, the muscles are congested and grow normally.
Running does not have the effect of stovepipe immediately. Even when running, the muscles are congested, allowing more oxygen and nutrients to be transported to the muscles, resulting in thicker and more swollen legs after running than before. Of course, this phenomenon is not a special case of running. All sports will have muscle congestion, which will gradually reduce the swelling within a few hours. Therefore, don't mind the natural physiological phenomenon, and don't care if the legs just after running are thicker, because it is very normal to get thicker after running.
In addition, running can make leg muscles grow normally, from atrophied muscles in sedentary life to normal muscles, which is obviously very helpful for slimming, but many friends are scared out of their wits when they hear long muscles, and dare not run again. But I want to emphasize that running is a slender endurance muscle with slender and graceful muscle lines. Moreover, when the body's muscle mass rises, it can consume more calories. Don't stop hearing (seeing) normal muscles!
In short, running will make muscles congested, and short-term "thickening and thinning" and long-term running will also become strong and powerful because of the "normal growth" of muscles. These are very normal natural phenomena.
Solution: Diligent lacing and roller massage.
You can do static stretching and roller massage after running, accelerate the circulation of the legs, make the muscle expansion recover more thoroughly, open the tight muscle groups and make the muscle lines more beautiful.
But I found that many friends have inexplicable expectations for stretching, thinking that as long as they stretch, they will not grow muscles. This is a big misunderstanding! In fact, lacing can only restore the original length of the muscle, modify the lines, and can't pull the muscle down.
Body fat has not decreased significantly (more strictly speaking, leg fat has not decreased)
Thick legs are usually caused by fat accumulation. Even if you start running, the speed of body fat decline may not keep up with the speed of muscle growth. You must wait until the body fat is obviously reduced before you can lose weight to "leg fat", and then your legs will really become thinner.
The most common situation people encounter is that after one or two months of exercise, leg muscles increase and body fat decreases slightly, but leg fat does not decrease significantly. At this time, there will be a "transition period with thin legs-legs are getting thicker and thicker", and you must bite your teeth. When the leg fat also drops, the revolution is successful.
Solution: Give body fat more time.
Aerobic exercise can really reduce fat in the early stage of slimming. Please continue jogging and give your body fat more time.
Wrong way of running: running too fast, wrong posture.
Everyone can jog as long as they have a pair of running shoes, but in fact, running skills and methods are a very professional knowledge. If you run too fast (you can't talk when jogging), moderate and high-intensity running is easy to grow explosive muscles, and your body will be as muscular as a sprinter.
The posture of running also affects the size of muscle growth. If you don't lean forward with your center of gravity to drive your stride, run forward with the strength of your legs. At this time, the wrong force will make the muscles of the front thigh and hind leg grow particularly well. This kind of muscle hypertrophy can't be solved by lacing, because lacing can't make muscles smaller.
Solution: Adjust the running style.
Jog for a long time, keep the speed of talking while running, and examine your running style. When running, feel the center of gravity drop forward and easily drive the stride. If necessary, you can ask a running coach to teach you running posture.
The arm swings back and forth naturally, knees and toes straighten forward, and the center of gravity gradually shifts from heel to sole.
The only partial eclipse is jogging.
Why are you getting fatter?
In fact, running consumes not many calories, about 250 ~ 300 calories, which is equivalent to half a bowl of braised pork rice, and you can eat it back at once.
Physical strength is good, but time is limited. I can't run for an hour or two every day to burn more calories.
The growth of leg endurance muscles is limited, and the muscle mass will be maintained at most after long-term running and will not continue to increase.
If you just engage in jogging for a long time, you will feel better and better, and your muscles will not be so sore after running. At this time, your agent has adjusted its physiological function and finished jogging with the least muscle and energy. Therefore, fat consumption and muscle growth are not as good as when you first started jogging. If you still eat so much, you may gain weight instead of losing it, and there will be a crisis of getting fatter after running!
Solution: Change the type of exercise.
You can reduce the number of jogs to 1 ~ 2 times and increase muscle strength training twice a week. Muscle strength training at home or retraining in the gym is a good choice. When the whole body muscle mass increases, the basal metabolic rate will increase, and then the calories consumed every day will increase, thus reducing body fat more effectively.
In fact, a professional football player like Cristiano Ronaldo, who practices at night and runs for fun every day, doesn't have too thick feet. Then why should we worry too much about getting thick feet just after going to the park for half an hour?