The benefits of running
With the enhancement of people's health awareness, long-distance running has gradually become a national fitness exercise to enhance physical fitness. This kind of mass fitness exercise is different from competitive sports, and its purpose is to resist the harm that modern life brings to individuals-the emergence of "sub-health state". Proper running exercise has the following benefits:
1, improve sleep quality
Through running, the blood supply and oxygen supply to the brain can be increased by 25%, so the quality of sleep at night will also be improved.
2. "Ventilation" function
In the process of running, the capacity of the lungs rises from 5.8 liters to 6.2 liters on average, and the oxygen carrying capacity in the blood will also increase greatly.
3. The "pumping" force is greatly increased.
During exercise, the frequency and efficacy of heart beating are greatly improved, and the heartbeat, blood pressure and elasticity of blood vessel wall are also increased.
Step 4 promote health
Running can promote the production of white blood cells and pyrogens, and can destroy many viruses and bacteria in our body.
Step 5 stay stable
Regular jogging exercises will strengthen the anti-injury ability of tendons, ligaments and joints and reduce the chances of sports injuries. At the same time, skin, muscles and connective tissue can also become stronger.
6, eliminate tension
Jogging can inhibit the secretion of adrenaline and cortisol, two hormones that cause tension, and release endorphins that make people feel relaxed.
7. Stay young
Regular exercise can increase the secretion of growth hormone HGH and delay aging.
Step 8 store energy
Through running, the storage of muscle glycogen increased from 350 grams to 600 grams, and the number of mitochondria also increased.
9. shape; appearance
Through running, the fat content of women can be reduced by 12%-20%, and that of men can be reduced by 6%- 13%.
The correct way to lose weight by running.
Regular continuous running can effectively help you lose weight, but you should also pay attention to the methods of running to lose weight. Running can speed up blood circulation and improve the oxygen uptake of muscles, but the speed should not be too fast, and the aerobic heart rate should be controlled at 60%-80%; Avoid ineffective exercise, fat will stop decomposing in anaerobic state. The correct way to lose weight by running is as follows:
1. Be prepared before running.
Before doing aerobic exercise, fully adjust the potential heat energy of the body to the ready state, which is conducive to the adjustment of internal functions, stimulate sports hormones in the body, promote nerve cells in the learning area of the brain, and improve memory to some extent.
2. Preparation before jogging
Stand with your hands akimbo and move your ankles alternately for about 5- 10 minutes. Warm-up exercises can increase the temperature of muscles and make them soft and not easy to be pulled.
3. Running time and speed are the key to healthy weight loss.
If you want to lose weight, you'd better arrange the running time for 30-60 minutes at a time. Too little time can not achieve the effect of burning fat, too long time will cause muscle fatigue and unhealthy.
If you want to lose weight, you should not run too fast (of course, not too slow), and the most reasonable speed is about 6-7km/ h, which can fully combine fat and oxygen to burn.
There is a simple criterion to judge the running speed, that is, when running, you feel sweaty, and at the same time your body doesn't feel breathless and very uncomfortable. This state is the best.
4. Relax after running and burn fat fully.
After jogging, stretching can fully burn the excess fat in the body, exercise most parts of the body and shape a perfect S-shaped curve.
Correct posture and relaxed attitude are the secrets of beauty. Put your hands above your head, close your hands and stretch your torso.
Proper stretching after running can relieve tachycardia.
5. Relax after running.
After jogging with slight sweat, you should do some relaxation activities, such as walking slowly, bouncing your legs, squatting, turning your waist and expanding your chest. Go indoors after the body temperature and heart rate basically return to normal.
Relaxation action recommendation: raise your hands above your head, close them and stretch your torso.
It's best to put on sweaty clothes after returning to the house, or consciously put on a sweatshirt before running and dry it after running, and wash it at most three times. In addition, it is generally unnecessary to lose weight in this way every day. You can jog three times a week, or you can jog often to achieve your goal. Too much fatigue can easily cause patients to catch a cold.
Running at night
Running at night can lose weight. Running is a common way to lose weight, but people often have such a question: Can you lose weight by running at night? Can I run at night?
Can you lose weight by running at night?
Running is a common sport. Can you lose weight by running at night? The answer is that as long as you persist, its weight loss effect is just around the corner!
Why can you lose weight by running at night?
1, running at night can just consume the energy of eating dinner, so some running exercises for two hours after meals can achieve good weight loss effect. As long as you persist, you can definitely build a perfect figure. But don't run right after dinner!
2, fun run can promote sleep more soundly, as long as you master the intensity of exercise, fun run will make people sleep more soundly. The improvement of sleep quality helps to improve metabolism, promote detoxification and prevent obesity.
Precautions for losing weight in fun run:
1, never running fast, just running a little faster than walking;
2. Run for a long time, about 40 minutes. It is best not to rest in the middle, but remember: don't come back to sleep immediately after running.
Expert's opinion: fun run is better than morning in terms of physical function and external environment, and the weight loss effect is more obvious after long-term persistence. But don't ignore fun run's precautions, so as to get twice the result with half the effort.
Can you lose weight by running in the morning
Running in the morning can lose weight. It is said that plants breathe out a lot of carbon dioxide after a night of metabolism, so the concentration of carbon dioxide in the Woods is relatively high in the morning, and some dust is floating in the air, which is not good for people's health. In addition, people's blood pressure is relatively high in the morning, which is prone to problems. In fact, whether to exercise in the morning depends mainly on the purpose of exercise. If it's to lose weight and increase the memory of motor skills, morning is good.
When people wake up in the morning, they have consumed almost all the energy they ate last night. At this time, not eating and not exercising will lead to a result-"burning" fat. There is still some glycogen in the liver because there is no energy in the morning. When the concentration of these glycogen is reduced to a certain extent, fat "burning" will become the dominant way of energy supply, thus making it possible to lose weight.
Therefore, exercise in the morning has special benefits for losing weight and preventing fatty liver. Besides, it is easier for people to learn aerobics, ballroom dancing and Tai Ji Chuan in the morning than at other times. Therefore, the health benefits of morning exercises are more in a sense. The ancients paid attention to "smelling chickens and dancing", and fitness was generally chosen in the morning. As for the carbon dioxide in the air in the morning, the serious pollution is not the main reason. In fact, the pollution of automobile exhaust during the day is also very serious, which will release lead, heavy metals and some chemical wastes, such as benzene. Blood pressure is high in the morning and can be adjusted by drugs. Therefore, when is the best time to exercise is not absolute. It also varies from person to person.
Running skills
It is easy to run out of the area when running, and do some exercises that are very beneficial to your physical and mental health, without pressure. In any case, excellent skills will be a necessary magic weapon for success. Paying attention to skills will lead to better performance and effectively reduce the risk of common running injuries.
1, stand on tiptoe
Most injuries during running are caused by toes falling down during running. Try to raise your toes and touch the ground with your arch in the middle. Try to move your heels back and up under your hips. This will make the posture automatically adjust correctly, so that when the foot touches the ground, it will touch the ground with the arched part.
Don't go too far.
Feet should fall under the hips, not in front of the body. One of the ways to avoid taking too big a step: speed up the pace. Running at a faster speed will make you raise and lower your feet at a faster speed, and it is difficult to take a big step. The frequency of feet landing should be about 170 to 180 times per minute. .
3. Let the torso get full exercise.
Keep your abdominal muscles contracted when running with your feet up. Keep your head as far away from the coccyx as possible, so that you can tighten your muscles as much as possible and train your core torso when running. There is another way to choose: when running, focus on raising your feet, just like a rope pulling your hips forward.
4. Relax your fist
Keep your hands slightly bent, but don't clench your fists. Fist-clenching will cause forearm tension and affect the normal movement of shoulders. In addition, don't clasp your fingers and slide in the air. This may cause the arm to move in a circle instead of moving back and forth.
5. Keep your shoulders down and stretch back.
When you feel tired, you tend to shrug your shoulders. Keep your shoulders down and stretch back to keep your chest out, thus avoiding this situation. In addition, like a pendulum, the arm should be driven to move from the shoulder, so as to keep the elbow joint bending angle stable.
Step 6 find the right angle
Keep your elbows at right angles (bend 90 degrees) and pull them near your body. Don't let your elbows open. Doing so will make the arm movement more efficient.
7. look ahead.
Hold your head high and keep your eyes on the horizon, so that you can keep your legs straight when running.
Running on an empty stomach
Running in the morning is not good. In order to lose weight, many people get up in the morning to exercise and even skip breakfast. On the one hand, it saves time, on the other hand, these people think that running on an empty stomach in the morning is more conducive to losing weight, killing two birds with one stone. Is that really the case?
Running on an empty stomach in the morning will cause some people to have symptoms of hypoglycemia, and sugar is the most economical and direct energy source for human running. Hypoglycemia can cause various uncomfortable symptoms, such as palpitation, sweating, trembling hands and feet, etc. If this happens, you must make up sugar as soon as possible (such as eating a piece of sugar) to make your blood sugar rise as soon as possible. Therefore, we should pay attention to the supplement of sugar and water during running, especially long-distance running, which is the guarantee of human internal environment and energy supply. It is suggested that running on an empty stomach should be padded with meals, such as eating a banana and half a piece of bread before running and having dinner after running.
It is not advisable to have an empty stomach before running in the morning.
The reason why running on an empty stomach is discouraged is that if you run to lose weight, you will consume more energy during running. If it is not supplemented in time, it may bring irreparable harm to the body, which will be harmful to the body in the long run. In addition, because running consumes too much, the hunger will be stronger after running, so it may make you eat more food unconsciously, increase the chance of weight gain, and lead to the opposite effect of running to lose weight.
You shouldn't eat too much before running in the morning.
In addition, about running with a full stomach. Running on an empty stomach is unhealthy, and running on a full stomach is also best avoided. Food needs to be digested when it enters the stomach. At this time, a lot of blood is concentrated in the stomach. If you run, it may cause indigestion and gastroptosis. Running on a full stomach can also increase the risk of appendicitis. Exercise should be done at least 30 minutes after meals, and it is a small meal. After a big meal, the rest time should be doubled.
To sum up, running on an empty stomach does more harm than good. Running on an empty stomach to lose weight seems to burn fat faster, but it is not good for your health. Although we want to lose weight and have a slim figure, we need a healthy body more. Reasonable weight loss needs to choose a healthy and scientific exercise method, and using the wrong weight loss method may be counterproductive. For example, running on an empty stomach can not only help you lose weight, but also endanger your health!
Running music
For a runner with normal sports hobbies and no different auditory preferences, what music can make you properly solve the simple and boring running? The following eight songs are recommended, which are popular in all seasons. They are suitable for more than 99% athletes who have no special hobbies and are completely suitable for treadmill lovers. PS: It is more suitable for outdoor (outdoor) runners.
Shall we talk about Eason Chan?
Song Introduction: Following the classic K-room song "King of K Songs", Eason Chan released a new album "Let's Dance" on 200 1. Let's talk! ",the second major" Let's Talk "was written by Lin, and sincerity was faintly visible in his attitude. For example, the general running time is in the early morning, which is a bit confusing. If you suddenly enter a state of strenuous exercise, you may fall unconscious, so it is better to start with this song with a slow but clear rhythm. If you happen to watch Eason Chan's songs at the concert in the Red Pavilion, you can totally recall the dance steps of him and his buddies, so that your steps can be a little "fashionable".
Reason for selection: Basically, it can be considered that the rhythm of this song is "12 1", which has just entered the rhythm of sports from aerobic links. If it is a treadmill at dusk, the rhythm and atmosphere overlap, which can be called perfect.
A similar alternative: Eason Chan's "200 1 Space Roaming"
2. Chen Qizhen in Waiting
Song Synopsis: Mayday says that she is a gentle, sweet and cruel devil, and we can only let her wanton voice leave endless sadness. In 2000, "Still Lonely", such a tortured teacher Chen also had such a light song, just like sliding, and began this journey.
Reason for being selected: The chorus begins with "I don't want coffee, I don't want cigarettes ..." With the sound effect made by the electric guitar, I don't want to wait and run!
Similar choices: Chen Qizhen's gorgeous adventure, Dai Peini's one-person trip, BiBi Zhou's painless.
3. "Ben" Stephanie
Song Synopsis: Stephanie, who dropped out of school for a year, brought more innovative styles to Stephanie's album of the same name. The explosive power of the second song "Ben" is shocking, and Stephanie's music video is more than enough, becoming a model of running without theme. PK Faye Wong's sleepwalking performance in The Vow.
Reason for selection: passionate melody with Yanzi's clear voice like an atomic bomb explosion-what are you waiting for? Let's go, the starting line of running!
Similar choices: Stephanie's The First Day, and BiBi Zhou's Hello, Hello.
4. Avril Ramona Lavigne, skateboarding boy
Song Synopsis: Whether sad or happy, Avril Ramona Lavigne just sings in an indifferent voice. The first album "LetGo" sold15 million copies and won eight Grammy nominations. The second album "Sk8er Boi" (Skateboardboy) even entered the top ten of the Billboard 100 singles list.
Reason for being selected: This is the most familiar Avril Ramona Lavigne, who entered her rhythm from the beginning of music, and the chorus is as simple and fluent as Avril Ramona Lavigne. The melody is simple, brisk and catchy-it is not difficult to run with passion.
Similar Choices: Avril Ramona Lavigne's Together and He's Not.
5, "Go away" kelly clarkson
Introduction: The second album of American Idol, which won the first season, beat Maria Kelly, the queen of Chinese songs, and won the two most important awards in 2005. Deep voice, deep voice has a neutral sense of strength when singing, solid and warm. This trait distinguishes her from other girls who sing in Qingxue, revealing more tenacity and fearless courage, and has a rare beauty of agility.
Reason for being selected: I like the sentence "I am looking for attention, not another question". Should you stay or should you leave? Well, if you don't have an answer .......... "There are both helpless prayers and strong determination to stand up. Are you tired of running? Hold on!
A similar choice: kelly clarkson's Break Free, Because You Left, and christina aguilera's The Fighter.
6, "This is my life" Bon Jovi
Song Synopsis: Although the heavy metal that makes people feel "horrible" is played, the music is very popular-this is Bon Jovi known as "family rock". An enterprising song, which sounds exciting.
Reason for selection: the classic choice of CS background music. If you want to listen to running, you must remember to pay attention to safety and avoid falling too excited!
Similar choices: Usher's "You remind me" and "We are champions"
7. Where is the love of black eyed peas (black eyed peas)?
Song Introduction: A masterpiece with a strong sense of vigilance, which practices the fashion sense of hip-hop music and shoulders the social responsibility of hip-hop. Hot Elephant, which sold 7.5 million copies worldwide, won a six-week gold medal in Britain, and also dominated the year-end gold medal in Britain in 2003 and the year-end list of mainstream singles on Billboard. In 2004, it was shortlisted for Grammy Award for album of the year, best rap chorus and recording. Inspiring hip-hop, passionate kinetic energy, the touch of a cosmopolitan family, the friendship of super boy Justin.
Reason for being selected: a new rhythm of cross-dressing masterpiece, integrated with your pace. PS。 If you can write down the whole lyrics, it means running, and at the same time, your oral English has won a staged victory by leaps and bounds.
Similar recommendations: Mariah Carey's "We belong to each other" and BiBi Zhou's "The Story of the Emergency Room"
8. Can I love you? Shin Yang Park
Song Synopsis: In 2004, Shin-yang Park, the leading actor of the most popular Korean drama Paris Lovers, played a giant who sang for the Cinderella heroine piano, killing countless mature women. Original singing glass box.
Reason for being selected: As a result of listening to this song, you may be slower and slower until you stop. So if you really can't run, you can listen and make an excuse for being lazy.
A similar choice: Cao Chengmo is by your side, why is it fate?
The benefits of walking quickly
Walking fast can not only strengthen the body, enhance human immunity, but also accelerate energy consumption, lose weight and maintain a beautiful figure curve. Drama research shows that adults can increase their calorie consumption by 30% by walking for half an hour every day. Walking one kilometer a day can reduce fat by about 0.3 kg. So walking fast is very helpful for people who lose weight and keep fit.
In addition, walking for half an hour every day can prevent stroke, diabetes, heart disease and osteoporosis in the elderly. Moreover, walking at a faster speed can promote the cardiovascular system. People with high cholesterol and high blood pressure can try to walk fast every day, which can reduce the cholesterol content in the blood and have a good therapeutic effect on lowering blood pressure.
When it comes to the harm of walking, the side effects are not great. But the premise is to do the precautions for walking.
1. If people have heart disease, asthma or poor cardiopulmonary function and feel a little uncomfortable, they should stop and walk slowly.
Don't hold your breath or breathe with your mouth when you are walking fast. You should breathe through your nostrils.
3. Avoid walking in cold, dry and high humidity environment and inhale warm and humid air.
4. It's best for diabetic patients to test their exercise ability before exercise to observe the changes of heart, lungs and blood sugar.
5. Don't exercise on an empty stomach, preferably after meals 1.5-2 hours.
Walking fast is not only simple and safe, but also can strengthen the body, prevent diseases and make people feel comfortable. This is safer than jogging, more effective than walking, and it is a perfect exercise.