跑步也能練肌肉!高強度有氧鍛煉效果佳

Recently, researchers at Taylor University in Malaysia have studied how skeletal muscles are enlarged after aerobic exercise training, and analyzed the relationship between scientific aerobic exercise and body muscles in detail.In this study, 12 adults received a 10-week training program to analyze their muscle growth. It is found that running can effectively improve the heart and lung health of human body, and at the same time, the size of quadriceps femoris of trainees has obviously increased after the training program.According to relevant researchers, running is a repetitive weight-bearing exercise, which can simultaneously exercise various muscle groups such as the trunk, gluteus maximus, hamstring and quadriceps femoris. "How much muscle you build depends on how much you run. If you can keep training three times a week, you will gain more muscle than those who only run once".The study also came to the conclusion that the best way to promote muscle growth is to do high-intensity aerobic exercise at 70%-80% of the highest heart rate.However, just running is not enough to train a stylish muscle. If your goal is to increase muscle mass, strength and weight training are equally essential for you. Besides, you also need to ensure that your body has enough rest and pay attention to nutritional supplements, so that you can effectively move towards the goal of muscle gain.