Benefits of running every day:
1, eyes:
People who insist on long-distance running spend about 1 hour looking straight into the distance every day, which is a good relaxation for their eyes. If there is a school-age child at home, he can keep running every day, and the chance of myopia will definitely be reduced.
2, neck, shoulders, spine:
People who often sit in front of the computer have more or less problems with their cervical vertebrae and shoulders. Correct running posture requires straight and relaxed back, and long-term persistence will greatly improve the discomfort of cervical spine and shoulders.
3. Abdomen:
A flat abdomen or obvious abdominal muscle groove is the dream of many people. Many fitness instructors' suggestions and exercises such as abdominal ripper that are widely circulated on the Internet can help you make your abdominal muscles stronger, but you still need aerobic exercise such as running to get rid of the thick fat package outside your abdominal muscles. Of course, we should stick to it, because belly is the most cunning, and if we relax a little, we will fight back.
4. Heart:
Sticking to running will give you strong heart and cardiovascular system functions. When the maximum oxygen uptake increases, the oxygen delivered to various organs of the body increases greatly, and the working quality of various organs naturally improves greatly. In addition, middle and long-distance running will accelerate blood circulation, so that the coronary artery has enough blood to supply the myocardium, thus preventing various heart diseases. Through the movement of lower limbs, it can promote venous blood to return to the heart and prevent venous thrombosis.
5, blood:
With a strong cardiovascular system, the blood quality of runners is better than that of ordinary people. The adaptability of the body to long-term middle-distance running can improve metabolism and reduce blood lipid and cholesterol levels.
6, lung and respiratory system:
Long-term middle and long-distance running exercises make the lung function stronger, and regular long-distance running with increased vital capacity can develop the respiratory muscles of the lungs, make the air exchange volume greater each time and enhance the lung function. Personally, I have seasonal rhinitis attacks every autumn, which is very torturous, but I haven't relapsed since I started running this year. I wonder if it matters.
7. Liver:
During a physical examination, the physical examination doctor called the intern to his side and said, Look, this is a healthy liver with clear veins on the surface, which is rare now. Running eliminates fatty liver, which has been verified by many runners and is very effective.
Cold physical exercise
Every time we finish exercise, our bodies need to change from a state of exercise to a state of rest. Is this what we are going to talk about today? Cold body movement? . Is it the same as before exercise Warm-up exercise? Cold body movement? It is also an umbrella for the body.
? Exercise, warm up and be cold. ? If you don't relax correctly after exercise, the strenuous exercise will suddenly stop, and people will have symptoms such as dizziness, nausea and fatigue, and even dizziness and even fainting in severe cases.
The functions of cold body movement are: first, it can slow down the high-speed beating frequency of pulse to a safe level; Secondly, it can make a lot of blood return to the heart, avoid it staying in the legs, and ensure the blood supply to the brain; In addition, cold body exercise also helps to accelerate the elimination of metabolites, relax muscles in time, eliminate fatigue as soon as possible, promote physical recovery, and reduce muscle soreness after exercise.
Do people jog, walk and pull? Cold body movement? . In the process of doing the above cold body exercise, it is necessary to gradually slow down until the body returns to calm (the heart rate drops below 120 beats/min). This process takes 5- 10 minutes for the body to get through the adverse reactions smoothly? Dangerous period? . But fully recovered? Resting state? It takes longer, usually 1 hour. That is to say, after exercise 1 hour, try not to eat, sleep or take a bath, so as not to concentrate the whole body blood in a certain part, resulting in insufficient blood supply and oxygen supply to the brain and adverse reactions.
Running and exercising every day has many benefits. Besides doing enough warm-up and cooling, you consume more energy in exercise. In order to avoid hypoglycemia and other symptoms, it is best to take energy-supplementing exercise or snacks such as biscuits and chocolates with you when running to replenish physical drinks at any time.
Precautions for running at night:
1, running and fitness at night, it is best to insist on more than 3 times a week, each time 30? 60 minutes
People who have no exercise habits can start by walking for 20 minutes every day and walk for 25 minutes the next week. Increase to 30 minutes in the third week. Add some jogging in the fourth week. Pay equal attention to walking and jogging in the fifth week. Finally run slowly.
If you can talk to others while exercising, the intensity of exercise is acceptable. But if the heart rate is too high, you must reduce the amount of exercise.
4, exercise intensity should be mastered in? The pulse rate shall not exceed 120 beats/min after running for 5 minutes, and 100 beats/min after running for10 minutes? Within the range of.
5, light leg press before running, do squats, can make the heart and muscles into motion faster. If you take a few steps at first, then run quickly and finally start running, you can also warm up effectively.
6. Take a flashlight with you, such as wearing a hat with a ceiling light and a vest with a lighting lamp. If you don't have such professional equipment, you can hold a flashlight in your hand.
7. Pay attention to traffic safety on the road. It is best to wear colorful clothes or sports coats with reflective stripes similar to traffic police. You can also wear a small mirror on your body to ensure that others can see you. Pay attention to vehicles when running on the road, and pay attention to cyclists who may suddenly appear when running on the mountain road.
8. It is best to choose a familiar road for exercise, such as choosing a road when running during the day. If you run in a strange environment, remember the main signs along the way.
9. When running, try to raise your feet. Sometimes the lighting at night will give people a certain illusion of height and depth, thus increasing the chances of runners falling. When you start running, you can raise your feet appropriately, and gradually you can get familiar with this running posture.
10, it is best not to run with a walkman. After all, running at night is more dangerous than during the day, and the eyesight of runners has been affected at night, so it is best to keep the other senses completely sensitive, especially the hearing.
People who have seen the benefits of running every day will see:
The benefits of long-term running
2. The benefits of running regularly
3. What are the benefits of running and fitness?
What are the benefits of running in the morning?
What are the benefits of regular exercise?