1, prevent diseases and prolong life
A study by Iowa State University found that running also helps to control blood pressure. Running for five minutes every day can reduce the risk of cardiovascular disease by nearly half. Therefore, the health benefits of running are long-term.
2. Make your brain smarter
In one study, researchers at the University of Kentucky in the United States took 30 men and women in their fifties and sixties as subjects, and conducted a cardio-pulmonary treadmill exercise test and a brain scan test. The results show that the participants who exercise regularly and are physically strong have higher cerebral blood flow, oxygen supply and nutrition.
3. Enhance immunity
Many studies have shown that moderate exercise such as running can improve the immune function of the body.
However, a new study published by Canadian and European scientists in the Journal of the American Society for Experimental Biology reminds everyone that running must be in a moderate range. Excessive intensity will lead to an increase in the level of stress hormones in the body, which will lead to a decrease in the ability of untrained people to resist free radicals.
4. Strong lung
Running is not only beneficial to heart health, but also can increase vital capacity and oxygen uptake.
The latest research by American and Austrian scientists also found that running can not only help smokers quit smoking, but also improve the health of their lungs.
Step 5 improve your mood
Running can make people feel happier. This is because in the process of running, the body will release a lot of endorphins and neurotransmitters such as dopamine and adrenaline, which will make the body and mind happy.
Duke University in the United States conducted a comparative study of "jogging therapy" and Qushelin drug therapy for two groups of patients with depression. The results showed that after four months of treatment, the depressive symptoms of the two groups were obviously improved, but the curative effect of the drug group was not better than that of the jogging group. After one year of treatment, all patients in the jogging group recovered, but the depressive symptoms in the drug group worsened.
Step 6 reduce stress
Running can promote vasodilation and improve blood flow throughout the body. Moreover, running can promote the body to release a lot of 5- hydroxytryptamine, which makes people feel less stressed.
Studies have shown that when people encounter unhappy things, the best way to eliminate depression is running. However, experts suggest that it is best to take a walk before running.
1, run slowly
As we all know, different running speeds have different stimulations on cardiovascular and cerebrovascular diseases, and jogging has less stimulations on the heart.
Generally speaking, everyone's basic pulse number is different. For example, some middle-aged and elderly people have bradycardia, and the morning pulse is only fifty or sixty times per minute, while some young and middle-aged people have seventy or eighty times per minute.
Therefore, it is more appropriate to control the initial healthy running intensity according to the pulse times per minute in the morning multiplied by 1.4 to 1.8.
2, the stride should be small
In running, the purpose of small stride is to actively reduce the muscle strength of each step, and the purpose is to prolong the running time as much as possible, with small stride but balanced movements.
Step 3 run long distances
The most important point of long-distance running is that the human body can "actively" consume all the blood sugar in the current blood, and at the same time, it can also consume the excess heat accumulated in the human body.
This kind of "active" consumption is the best way to reduce blood fat, blood sugar and blood pressure. More importantly, its harm to health is almost "zero".
Step 4 pay attention to nutrition
Many people think that running is a lot of exercise and must be supplemented with more nutrition. Many people supplement animal protein in large quantities, but this supplement is wrong.
When jogging, the human body mainly consumes blood sugar, and there is little demand for protein. Therefore, it is advisable to supplement carbohydrate food after running.
Long-term adherence
Running and fitness, it is best to insist on more than three times a week for 30-60 minutes each time. The intensity of exercise should be within the range of "pulse beat should not exceed 120 beats/min after running for 5 minutes, and pulse beat should not exceed 100 beats/min after running for10 minutes".
If the heart rate is too fast, be sure to reduce the amount of exercise; If you can talk to others while exercising, the intensity of exercise is acceptable.
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.
Step 6 give priority to running
If you want to start running healthily, you can't stand running a long distance at once. So you can walk for a while first, then run for a while, so walking and running alternately again and again can be regarded as healthy running.
The so-called healthy running, as the name implies, is mainly running, not walking. If you can run healthily for 30 to 50 minutes in one breath, your health can be said to be great.
1, patients with severe heart disease
As we all know, running will accelerate people's heart rate and blood circulation, and the amount of oxygen needed in the body will also increase. A normal person will be out of breath after running for a long time. Patients with heart disease have heart disease themselves, and their hearts can't work normally. Increased heart rate caused by running can easily lead to sudden death of patients with severe heart disease.
2. People who are too tired
Running should be carried out under the condition of physical fitness and physical conditions. If you are already very tired, it is easy for your body to bear the impact of exercise, which can easily lead to sudden myocardial infarction and sudden death.
3. Patients with angina pectoris
If people who have frequent angina pectoris in recent days are not suitable for running, once angina pectoris occurs, it will prove that they have heart disease. It is not suitable for running before the condition is checked clearly, otherwise it will easily lead to sudden death.
4. Overweight people
When running, the legs have to bear more pressure, which is easy to cause knee joint injury and accelerate joint strain. It is suggested that overweight people lose weight by walking and eating. Before you start running.
5. Patients with coagulation dysfunction
Many patients with coagulation dysfunction are also not suitable for running, such as hemophilia patients, because once such patients are injured due to coagulation dysfunction, they are easy to bleed or congestion, and running is a more intense exercise. If you accidentally get hurt or strain your muscles during running, it is easy to put such patients in danger. It is suggested that this kind of patients can choose walking, Tai Ji Chuan and other mild exercise methods to exercise.
6. Patients with severe respiratory diseases
As we all know, running will speed up the respiratory cycle, and the lungs need more oxygen to keep running. In this respect, it is difficult for patients with respiratory diseases to meet the requirements of running, such as asthma patients. If such patients insist on running, they are likely to have asthma attacks and endanger their lives.
7. Menstrual women
Some women like running, but it is best to avoid running during menstruation, because menstruation is a special period for women, and the body is also a sensitive and fragile period, which is not suitable for strenuous exercise. Running is more intense, which is easy to cause more menstrual blood and prolonged menstruation. And it is also easy for women to feel overtired. You can choose walking instead of running.
You are stronger than you think.
Running can make people reach incredible new heights physically and mentally. If you recall the most difficult experience in life, running is one of the precious ones.
Getting ready is the first step to achieve the goal.
Long-distance running usually leads to "hitting the wall" (physical fatigue and exhaustion of energy), which is usually due to insufficient preparation and failure to replenish food in time.
There will be such a tired state in life, so you should be prepared in advance and "charge" yourself in time. Learning to take care of yourself is one of the keys to success.
Unwilling to try is doomed to failure.
Don't try for fear of failure. This kind of fear is very dangerous, which will make you habitually afraid to try the difficult work in life and become timid.
There are ups and downs.
Climbing a mountain while running will make you feel that your legs are full of lead and you always want to give up. At this time, if you can work harder for yourself, you will soon experience the pleasure of going downhill.
The process is more important
Crossing the finish line is really enjoyable, but the process is also very important. When checking the unfinished wish list, the process will tell you how to complete the next task better and avoid making mistakes in the future.
Learn to accept challenges.
Accepting challenges will make people strong, and timid people will never get through.
Everyone has sex.
Everyone who takes part in running has the desire to complete the exercise goal. No matter how long the mileage is and how fast the speed is, sports are regarded as the test of life.
Age only represents a number.
Many elderly people can finish the marathon, so age is not a criterion to measure whether they can exercise. The same is true in life, with a young mind and more vitality.