Obesity | Can people who have a large weight base and are troubled by obesity use running as a long-term exercise?

Running is a sport that everyone is very familiar with. This sport is easy to operate without any complicated equipment, as long as you have a pair of comfortable running shoes. Many people also regard running as a long-term fitness exercise, and they will regularly perform running training in their daily lives. For most people, long-term running is very beneficial to our physical health. It not only helps to move muscles and bones but also Can enhance muscle vitality and improve sleep quality.

Running as an aerobic exercise, after reaching a certain length of training, can also play a role in burning body fat. Many people also use it as one of the necessary training items for weight loss. With so many benefits of running, is it really suitable for everyone?

Through this article you will get:

1. Are obese people suitable for long-term running
2. Preparations for obese people before long-term running
3. How to stay away from obesity

Are obese people suitable for long-term running

As we all know, the weighted base of obese people is very large, and their resistance when carrying out exercises is also great because many exercises require them to overcome their own gravity to do work, and the larger the weighted base, the higher the difficulty coefficient of weight-bearing. Obese people also need to overcome their own gravity to do work when running. In many cases, they will not be able to hold on for a few seconds, and they will feel weak. This is also caused by the limitation of their own weight.

Secondly, the physical fitness of many obese people is not very high, and their cardiorespiratory balance ability is a little weaker than ordinary people. If running rashly as a long-term exercise without any pre-exercise preparation, it is very easy to cause immeasurable consequences. If the energy supply is not enough, it may cause short-term shock or even serious physical damage.

Also, everyone knows that running is a sport that requires strong physical coordination. In this sport, the participation of various muscles is also relatively high. However, the muscle flexibility of obese people is far from the height of imagination, various small muscle groups are not very developed, and the flexibility of various joints may not be so high. For them, running may be very difficult.

Causes of obesity

The causes of obesity are nothing more than two categories, the first type is congenital obesity, and the second type is acquired obesity. In fact, both types of obesity can be alleviated through appropriate exercise and appropriate dietary adjustments, but the first type of obesity is more difficult to improve, and even a small part of the congenital obesity population cannot improve their physical fitness through exercise.

1. Congenital obesity

Congenital obesity is mostly caused by genes or other factors, and to a large extent is genetic. The most prominent feature of this group of people is that the decomposition rate of ingested substances is much slower than the rate of synthesis of substances in the body, which is what we call a slower metabolism rate, which causes an imbalance in the rate of decomposition and synthesis of substances in the body, resulting in obesity. This group of people should pay more attention to their own healthy diet, and they should also exercise promptly to improve their poor physical fitness.

2. Acquired obesity

There are many reasons for acquired obesity. If summed up, it can be simply summarized as an imbalance between diet and exercise. The reason why people gain weight, in the final analysis, is that the calories you consume far exceed the energy required by the body, and no extra physical exercise is done at this time. If things go on like this, the fat will accumulate in the body more and more. Many, until one day it will become out of control, which is also the cause of acquired obesity in many people.

Obese people need to prepare before long-term running

If your weight is too high, your cardiopulmonary function is not very strong, and your physical fitness is particularly poor, you are not recommended to run for a long time in the beginning. You can start with some simple training exercises to gradually improve your physical fitness.

For those who have low body weight and poor physical fitness, it is feasible for obese people to perform some running training appropriately, but before long-term running, they need to exercise their muscles to improve their physical fitness and muscles. After the vitality has improved, try to run for a long time.

Most of the preparation training that needs to be done before long-term running is for the improvement of our core and joint flexibility.

1. Side lunge

Side lunges can not only help the trainer stretch the leg muscles, but also enhance the flexibility of the joints, allowing the muscles of all parts of the body to be fully stretched.

2. Forward lunge

This action can help you move your hips and ankles and make your joints more flexible. This action is similar to some actions during running. After you feel the stepping and the basic movement of the hips, you can try to do the shifting movement of the left and right legs, that is, the lunge and the leg jump. This is very similar to the left and right legs when running, which can help the trainer adapt to running in advance Actions.

3. Sitting and stretching

The key to sitting stretching is not stretching but breathing. When doing this exercise, try to use abdominal breathing as much as possible. This can help us exercise our cardiorespiratory capacity and avoid short-term hypoxia when running because we can’t breathe.

How to stay away from obesity

1. Pay attention to diet

A lot of obesity is caused by dietary problems. In our daily life, we must pay special attention to dietary rules and not overeating. You can eat as little as possible and eat more meals, but never eat a lot of food at once. At the same time, we should also try to avoid unhealthy foods such as fried and puffed foods. This not only helps us avoid obesity but more importantly, it helps us maintain our health.

2. Pay attention to the regularity of work and rest

Although the current pace of life makes many young people have to work overtime for work and study, we still have to advise everyone to pay attention to the regularity of work and rest. Get rid of the bad habit of staying up late to chase dramas and playing games, so that you can go to bed early and get up early, not staying up late, not all night, and not sleeping late. Many times the schedule of work and rest is disordered, which will cause the disorder of various hormones in our body, which will also affect the digestive system in the body. If the work and rest are irregular for a long time, it is easy to cause acquired obesity.

3. Pay attention to sports

It is important to eat a reasonable diet and pay attention to the regularity of work and rest, but proper exercise is equally important. Moderate exercise can keep the body young and help us lose fat and shape, which is one of the keys to keeping us away from obesity. Sports also require a lot of endurance. Many people will give up halfway and fail to stick to it for a long time. But if you stick to it, your perseverance will also be exercised. Exercise is an important way for us to temper our minds and bodies, and it is also one of the ways to achieve two goals with one stone.

Through a systematic analysis, we need to understand that long-term running is not suitable for everyone, and it is not that obese people cannot do long-term running. Everything needs a specific analysis of specific situations. Physical fitness varies from person to person, and training methods must also be analyzed in detail. If you are also troubled by obesity and are confused whether you can run for a long time, you may wish to read the above content first, I hope you can find a suitable exercise method for you, and stick to it!