Do you know how to run and stay healthy? If you want to change your body shape, you need exercise besides eating. Running can speed up metabolism and burn fat, so how to run and keep fit? Let's watch it with me, learn how to run and keep fit, and learn from me.
How to run and keep fit 1 First, how to run and keep fit.
It usually takes 5 to 10 minutes. You can jog for 2 to 4 minutes first, then do some whole-body flexibility exercises, or you can walk quickly and do some stretching activities. A safer and more effective way to practice flexibility is to sit on the ground or lie on the mat for static stretching.
Second, how to carry out fitness running activities
This part is the core content and must be guaranteed in quality and quantity. The so-called quality
That is, the heart rate during exercise should reach the "effective heart rate range" (that is, 60% to 85% of the highest heart rate). The simple calculation method is to subtract the remainder of your age from the parameter 180 (or 170), which is the heart rate that you should reach during exercise. The so-called "quantity" means running for 20 to 30 minutes at a time (or alternately running), and it is best to exercise 3 to 5 times a week.
Third, how to run fitness finishing activities
After 20 to 30 minutes of endurance exercise, it is not advisable to suddenly stop or sit down or lie down, because the sudden stop of muscle movement will prevent blood from flowing back to the heart, leading to cerebral ischemia, and athletes will feel dizzy or even lose consciousness. The correct way is to slow down, continue running for 3 to 5 minutes, and do some upper limb relaxation activities at the same time, so that the heart rate will slowly drop.
Four main points of how to run and keep fit.
1, Swing arm: Swing arm can keep the balance and coordination of the body during running, making the body swing more natural and more in line with the rhythm of human movement. Pay attention not to leak your hand before and elbow after swinging your arm, and swing naturally with your footsteps.
2. Hold your head high and hold your chest high: Holding your head high and holding your chest high will help improve the respiratory and circulatory system of the human body and establish a normal memory state. Because in the process of running, the human body is constantly consuming energy and prone to fatigue. At this time, if you can stand up by will, it will be very helpful to improve your hunchback.
3, landing buffer: Many people are running on the whole foot, and the sound is relatively loud when landing. The correct action is that the heel should touch the ground first and then transition to the whole sole when running, which is a kind of protection for ankle and knee to prevent periostitis.
4. Breathing: Breathing during running is profound and long. Generally speaking, you can breathe through a nasal nozzle. If your physical strength drops seriously, you can breathe through your mouth.
How to run and keep fit 2 1 The ancient Greeks had a proverb: "If you want to be smart, run!" If you want to be strong, run! If you want to be healthy, run! "
2. Needless to say, the benefits of running can promote blood circulation and is very beneficial to cardiovascular exercise; Inhale more oxygen, at the same time, the activity of chest and abdomen muscles and diaphragm increases, which better promotes metabolism; It can also activate osteoblasts and strengthen the stimulation to bones, which is conducive to the better growth and development of the skeletal system; Sticking to long-distance running in cold weather is more helpful to exercise willpower.
3. "The industrial revolution has greatly promoted human civilization, but for human physical strength, it cannot be said that it is the progress of civilization. Humans have gradually separated from the large muscle group, large-scale, high-tension labor state. They are no longer the kind of manual labor that works at sunrise and rests at sunset, but they have entered a small muscle group, a small range and a low-tension working state. They use cars instead of walking and spend more and more time using computers. " Professor, deputy director of the Department of Sports Human Sciences of the Institute of Physical Education, mentioned modern life and the resulting lack of exercise syndrome. Coronary heart disease, hypertension, obesity, diabetes, neck, shoulder, back and leg pain, osteoporosis and some cancers are all closely related to lifestyle changes, especially lack of exercise, commonly known as "lifestyle disease" or "modern civilization disease".
4. Young people's long-distance running activities are gradually replaced by other interesting sports, and the long-distance running team is more middle-aged and elderly. However, all kinds of scientific research make people begin to doubt long-distance running.
Long-distance running is very important for shaping the tall and straight figure of modern people. "There are many defects in the human body structure that are not suitable for running. This statement is biased. The arch of human foot is flexible, which can reduce the impact and vibration caused by landing; Master the correct method and intensity, running will not damage the human knee cartilage; The structure of tendons and ligaments on people's legs, feet and toes can make people run more stably and effectively. In fact, if there are no cardiovascular and cerebrovascular diseases, or if there is no moderate amount of running, long-distance running will not cause harm to people. " For what we commonly call "duck feet" and "flat feet", wearing orthopedic shoes or using orthopedic insoles can play a certain role in avoiding and alleviating discomfort during running.