In order to lose weight well,
Do not be lazy or play tricks every time you run,
But there is always a small problem affecting the running process,
It is – Chai Qi!
Whenever there is a Chai Qi, I always think that enduring it will pass,
But the more you run, the more uncomfortable you feel,
Finally, you can only walk and stop,
This running and weight loss endeavor has never been on the right track,
I really want to interview “Chai Qi,”
Ask why it has been bothering me all the time?
What trouble did Chai Qi cause?
With a determined look, shout out the weight loss pledge and start running! Unexpectedly, Chai Qi makes it impossible to continue running. Chai Qi usually refers to the pain in the chest and ribs during exercise, especially when running, also known as acute chest rib pain. In fact, it’s all because I didn’t pay attention to the way and method of running, which gave Chai Qi the opportunity to take advantage.
1. Start running without warming up
Lack of warming up or insufficient warm-up before starting to run immediately without adequate preparation for the body to cope with intense exercise, unable to mobilize various organs to adapt to the running rhythm, resulting in some internal organs dysfunction, Chai Qi becomes unavoidable.
2. Incorrect breathing rhythm while running
3. Running immediately after a meal
Weight loss through running should not be rushed, but there are always some people who rush to run immediately after eating, putting excessive traction on the stomach that should be digesting food, disrupting the stomach’s regular peristalsis, stimulating nerves, causing gastrointestinal spasm, and discomfort.
Preventing Chai Qi is crucial
After saying so much, friends must not want to encounter the situation of Chai Qi while running again, but to prevent Chai Qi, there are several things you must do.
1. Warm-up before running
Proper warm-up before running is an important step in preventing Chai Qi, ensure that there is a 5-10 minute warm-up exercise before each run, such as leg presses, squats, jumping jacks, etc., fully mobilize the body. Starting running should also begin with a slow jog, lasting for 10-15 minutes before speeding up.
2. Choose the correct running posture and speed
Running posture is also very important. When running, try to keep the body upright, swing your arms front and back with the shoulders, and avoid pursuing large strides or high step frequency.
Also, do not put too much pressure on the body and choose a running speed that suits you is also one of the ways to prevent Chai Qi. When starting to jog, it is best to keep the running speed at 50-60% of the maximum heart rate, and after having a certain foundation, the running speed can be increased to 60-80% of the maximum heart rate, which is the ideal running speed for people who need weight loss or fitness.
Maximum heart rate = 208-0.7*age
Maximum heart rate = 200-0.5*age (for overweight people)
3. Never run recklessly after eating
Avoid eating high-fat and indigestible or bloating foods before exercising, as well as drinking less fruit juice and beverages with high sugar and high osmotic pressure. Remember not to run immediately after a meal, wait for at least 1 hour before running, otherwise, the stomach and intestines will bear too much burden, and Chai Qi will be inevitable.
4. Breathing correctly while running to stay away from Chai Qi
At the beginning of running or when the speed is slow, the body requires less oxygen, so breathing through the nose is sufficient. Once the body adapts to the exercise, you can breathe in a pattern of 3-4 steps inhale, 3-4 steps exhale.
When running at a faster speed, the body needs more oxygen, you can breathe through the nose and mouth to ensure oxygen supply, mainly focusing on a pattern of 2 steps inhale, 1-2 steps exhale.
For variable-speed running, adjust the breathing pattern according to the speed changes. When starting, the speed will be relatively slow, and you can breathe only through the nose.
When the speed increases, breathing only through the nose may not meet the body’s oxygen needs, so slightly open your mouth to help with breathing and relieve pressure on the respiratory muscles.
Friends who like long-distance running can practice diaphragmatic breathing more, which can help expel carbon dioxide stagnant in the lower lungs, effectively preventing Chai Qi. During long-distance running, slowly inhale through the nose, let the abdomen slowly expand with the inhaled air, and exhale through the mouth when compressing the abdomen. Once you are proficient in diaphragmatic breathing, you will find long-distance running more relaxed and comfortable, eliminating concerns about Chai Qi.
When you encounter Chai Qi, do this!
If you unfortunately experience a Chai Qi next time you run, and your lower abdomen hurts unbearable not long after running, remember these four steps.
1. Do not force it, immediately slow down the running speed
2. Use both hands to massage the painful area
3. Gradually adjust the breathing rhythm, try to breathe through the nose
4. Slowly reduce the speed, jog slowly and bend until you stop exercising
Master the correct running method,
You can completely avoid Chai Qi from the source,
Carry out the running weight loss to the end!
So, if you want to lose weight easily while running, remember to read this article before your next run,
Stop running with Chai Qi!
