Incorrect running posture, be more and more careful.
Many middle-aged and elderly people choose to run for exercise. They are strong, but their stomachs are bulging. At this time, people usually think that it is a manifestation of obesity and weight gain. In fact, improper long-distance running is also the cause of small belly.
Some people's shoulders sink when running long distances, their arms bend too little and droop too much, their legs are too loose, their stride is small, they have no air, no elasticity and uneven breathing rhythm. Every step they take, their stomachs jump up and down. Over time, it affects the control of abdominal muscles, so that the stomach sags and protrudes.
The correct running movements should be: slightly lifting shoulders, bending arms 90 degrees, slightly swinging back and forth and slightly bouncing up and down, slightly lifting shoulders, raising thighs before running, fully pushing back, and striding forward with great flexibility. This can make the abdominal muscles tense, the abdomen lift up, and the breathing is even, slender, full and rhythmic. When running, the abdominal muscles should be properly tense, and pay attention to lifting gas. This itself is the training of respiratory organs and the exercise of abdominal muscles, which enhances the control of abdominal muscles and is also an effective fitness method.
Remember "slow" and "late" when running.
Some people wake up early and get up early in the morning, and like to go outside to exercise at dawn. Some go to the park, others go to the roadside Woods to do various exercises or run. They think that the air in the garden in the morning is fresh and dust-free, which is good for health.
Long-distance running to prevent arthritis
Sticking to long-distance running may prevent arthritis. This is the conclusion reached by American scientist Shylock after observing the knee joint of marathon runners with the help of magnetic resonance imaging equipment.
Shylock found that even after running for tens of kilometers, athletes rarely had abnormal cartilage tissue and edema. On the contrary, some recreational long-distance runners will have these physiological changes in their knees after running for 30 minutes. It is speculated that the adaptability of "better biomechanics" and "body obtained through long-term training" enables marathon runners not only to run long distances, but also to maintain healthy and strong knee joints.
Jogging can strengthen bones.
Experts from the Medical College of Chiba University in Japan believe that jogging can make bones "young". Four/kloc-0 members aged 30-80 from three jogging groups in Chiba County and 86 men and women who don't like sports at ordinary times were comparatively examined in the hospital. The results show that the bone mineral density of the joggers' vertebrae, femoral joints, leg bones and arm joints is about 40% higher than that of those who don't exercise. This kind of bone density is close to the bone state in the twenties.
As far as men are concerned, the longer jogging time in a week, the higher bone density; For women, bone mineral density is directly related to the historical length of jogging. Only those who insist on jogging can achieve the same effect as young people's bone density.
A New Theory on the Disadvantages of Morning Running
Some people wake up early and get up early in the morning, and like to go outside to exercise at dawn. Some go to the park, others go to the roadside Woods to do various exercises or run. They think that the air in the garden in the morning is fresh and dust-free, which is good for health.
However, getting up in the morning to exercise is not good for the elderly or people with poor heart function. Medical statistics show that the early morning is not only the peak time of heart attack, but also the time of sudden death, and the incidence rate accounts for 6 1.3%. Yantian, an associate professor of exercise physiology at Yamaguchi University in Japan, pointed out that jogging in the morning will put a lot of pressure on the heart, because the heart usually cannot adapt to the complete exercise in the morning. Yantian also said that jogging stimulates the body to secrete a lot of hormones, which makes the heart beat faster. The results of his experiments on several female college students show that the adrenaline secreted by morning runners is two to four times higher than that stimulated by jogging in the afternoon or evening.
Jogging in the evening is best.
A team of Japanese medical researchers headed by Lin Chunyi, an assistant professor at Xinglin University in Tokyo, said that jogging in the evening is better than morning and afternoon. This is their conclusion after jogging time series test for eight men aged from 24 to 28 from 7: 30 am to 5: 30 pm.
They believe that jogging in the morning may cause blood clots and promote heart failure, while jogging at night may reduce the tendency of blood clots and prevent heart failure.
Jogging makes us healthier.
In the hometown of the Olympic movement-the Greek mountain, there is a sentence engraved on the rock: Do you want to be healthy? Then run; Do you want to be smart? Then run; Do you want to be beautiful? Then run!
Jogging, also known as fitness running, has its own running speed and unlimited running distance, and is based on the principle of physical and mental relaxation. As a leisure activity with less investment and more returns, it is deeply loved by people. Jogging is almost the most popular leisure and fitness activity and has become an indispensable part of people's lives. The key to the popularity of jogging lies in its "cost performance", saying that it requires less investment because it only needs a pair of ordinary sports shoes and a light sportswear; It is said that because of its great effect of fitness and leisure, there are many returns, which are incomparable to many gym projects. Regardless of age, wealth or venue. As long as you like jogging, you can enjoy it. Can be said to be the most common and cheapest sport in the world. People urgently need exercise.
Because jogging consumes a lot of energy, there is no requirement for speed and distance, and it is simple and easy to do, so the attention of jogging is gradually heating up.
Simple enough, fit enough and eye-catching, which is why so many people like jogging. Let's jog, starting tomorrow!
1, know your physical condition.
People with hypertension, heart disease, asthma and other diseases should try to reduce jogging. If you feel uncomfortable during running, you should stop running immediately. Those who still feel unwell after rest should go to the hospital for further treatment.
Step by step.
When you start jogging, you should consider your physical condition. Starting from 1000m, slowly increase the distance. Never exceed the limit of your physical strength, otherwise it will not only be beneficial to your body, but even more harmful to your body. Furthermore, during jogging, you should adjust your breathing properly and have a proper rest. The regulation of breathing is of great help to your physical strength, and proper rest can regulate your physical strength and relax your mood. Don't hurry, lest haste makes waste.
3. Enough warm-up.
Moderate warm-up can help muscles stretch, make joints move, and make yourself ready at any time. Warm-up can not only prevent sports injuries, but also protect our bodies.
Step 4 choose a suitable place
Jogging can be said to be the most convenient exercise, but this does not mean that any place can be used as a jogging place. Jogging places are best spacious and barrier-free places, such as school playgrounds or sports fields, which are ideal places. Of course, we will also see athletes jogging on the road, but for safety reasons, it is best to jog in the right place.
Jogging equipment
1, coat
Running clothes must pay attention to ventilation and perspiration, and avoid pure cotton items. The amount of running sweat is several times that of usual. Therefore, the running clothes made of professional fabrics are more in line with sports and make you dry all the time.
2, mesh cap
Choose a porous and breathable hat, put your hair in it, and exercise more smoothly. Clothing must pay attention to breathability and perspiration.
3. Sports shoes
NIKE plus series can help you break through the capricious boredom, and cool running makes you feel that you are not alone on the road at the moment.