13 benefits of long-term running 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.
Neurobiologists at the University of California confirmed through experiments that running may be an effective way to treat some eye diseases. In the experiment, the mouse was blindfolded. Then the mice were divided into two groups. A group of mice were forced to run in a wheel for several hours, and the neurons in their visual cortex were fully stimulated. The other group of mice did not move. After a period of time, the vision of the first group of mice completely recovered to the level before being blindfolded, while the vision of the second group of mice recovered slowly and incompletely.
2. Neck, shoulders and 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. 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.
4. 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.
5. 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.
Running can increase the vital capacity from an average of 5.8 liters to 6.2 liters, and at the same time, the oxygen carrying capacity in the blood will be greatly increased.
6. Liver
What is the best medicine for people with fatty liver? Running? . The Times of India reported on May 4th that a new study showed that aerobic exercise such as running can slow down the development of nonalcoholic fatty liver in obese patients with pre-diabetes.
Researchers from Cleveland State University surveyed 15 obese patients with nonalcoholic fatty liver disease and asked them to run on a treadmill every day 1 hour. During exercise, their heart rate reached 85% of the highest heart rate. After 7 consecutive days, the patient's insulin sensitivity increased, and the liver multiple unsaturated fat index (PUI) increased by 84%. Researcher House said that these improvements are related to the increase of the hormone adiponectin, which can enhance people's response to insulin, help anti-inflammation and reduce the risk of heart disease. In addition, aerobic exercise such as running can effectively burn fat and reduce the harm of fatty liver.
7. 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.
Studies have shown that jogging at a constant speed for 30 minutes can burn more than 390 calories. Compared with the same time, bicycles and tennis can only burn 277 calories and 272 calories respectively. Therefore, if you love the right exercise, you can get a satisfactory figure faster.
8. Waist and hips
The change of running on the body is first reflected in this position. Many runners have had this experience. After running for a while, they didn't lose weight obviously, but their bodies improved obviously, especially their waistlines became more beautiful.
The advantage of running over other sports is that it can not only achieve the effect of general exercise on muscles and joints, but also be in a state of high metabolism within four hours after exercise and burn more calories.
9. knee
Some people say that running only hurts one knee, which makes sense. Most people who insist on running are more or less troubled by knee injuries. But I learned from the communication with many runners who have been running for more than ten years that they will encounter the same problem when they first start running. Some people's knees hurt even if they walk fast, but with the gradual accumulation of jogging and strength exercises, their knees will become stronger and stronger.
Ignoring the influence of age, many long-term experiments show that runners have a lower risk of knee arthritis. Recently, a research institute in the United States conducted a follow-up study in 18, and found that only 20% of people who run regularly have symptoms of knee arthritis, while the proportion of people who have no running habits is 1 times. Even more surprising, the higher the amount of running, the healthier the knees.
10, leg muscles
People who run regularly will also have changes in muscle tissue. After a period of exercise, you will find that your leg muscles will become very strong and fit. Running can enhance the functions of cardiovascular system and respiratory system, promote the health of muscles and nerves, and improve the body's disease resistance. In winter, the temperature is low, so running in small steps can stimulate the body's protective response, accelerate blood circulation, accelerate blood flow in the brain, and regulate the function of the brain temperature center.
1 1, gastrointestinal tract
Long-distance running makes people full of optimism, which helps to stimulate appetite, strengthen digestive function and promote nutrient absorption. Of course, what is more enviable is how to eat without getting fat, haha.
12, whole body muscles
Long-term middle and long-distance running can strengthen the respiratory muscles, heart muscles, neck muscles, chest muscles, arm muscles and muscles of waist, buttocks, thighs, calves and feet, making it difficult for muscles everywhere to accumulate metabolites such as lactic acid or carbon dioxide. Running can be said to be the foundation of all sports, which will have a positive impact on your participation in other sports.
13, skeleton
Long-term middle and long-distance running can improve the strength of each joint and the softness of ligament; And increase the strength and density of bones to prevent people from suffering from degenerative osteoporosis in old age. Look at the old man in every marathon, and you will know how strong the bones of long-distance runners are.
Three best running times every morning.
Because of work, everyone usually arranges to exercise in the morning. First, there is no conflict with work. Second, running in the morning has fresh air, which is good for the respiratory system. In addition, after sleep, people's physical strength is restored, but physiologically, people still have a certain degree of inhibition. Morning exercise is beneficial to nerve excitement, mental stimulation, metabolism promotion, and it is of great benefit to maintain abundant spirit and physical strength in a day's work.
Every day 16 hours -2 1 hour
That is to say, the period from 4 pm to 9 pm is more suitable for exercise, and the best time is 19 to 20 pm, because after dinner, on the one hand, you can consume the energy consumed by dinner to avoid fat accumulation when you sleep after dinner, on the other hand, you can consume the remaining energy of 1 day.
Every day 16 hours-18 hours
That is, two hours before dinner, someone made an experimental comparison. Running at 16- 18 and 19-20 has obvious weight loss effect, but the effect is better before meals. The reason is:
1, exercise before meals, fat energy will occupy more proportion, thus reducing people's appetite for foods containing lipids and sugars, making it easier for people to control energy intake in their diet and helping to lose weight.
2, exercise before meals, due to the increase in exercise, physical function will also be effectively improved, sleep quality and fat metabolism will also be significantly improved.
3. If you exercise before meals, you should extend the dinner time accordingly, so that the hunger will be extended from bedtime to sleep, which can avoid eating again because of hunger and provide opportunities for fat energy supply.
Correct running skills 1, head and shoulders
The key to running is to keep your head and shoulders stable. Keep your head forward. Don't lean forward unless the road is uneven. Keep your eyes on the front Relax your shoulders properly and avoid having a chest.
Power stretches and shrugs. Relax your shoulders and droop, then shrug your shoulders as much as possible, stay for a while, and repeat after restoration.
2. Arms and hands
The main point of running action is that the swing arm should move back and forth with the shoulder as the axis, and the range of left and right movement should not exceed the body midline. Fingers, wrists and arms should be relaxed, and the elbow angle should be about 90 degrees.
Strength stretching, elbow lifting and swing arm. The arms are in the ready-to-start posture, the elbow joint of the rear swing arm is raised as much as possible, and then the forward swing is relaxed. With the acceleration of the action, it is raised higher and higher.
3. Trunk and buttocks
The main point of running action is to keep upright from neck to abdomen, rather than leaning forward (unless accelerating or going uphill) or leaning back, which is beneficial to breathing and maintaining balance and stride. Don't shake your torso from side to side or fluctuate too much. Actively send your hips when your legs swing forward, and pay attention to the rotation and relaxation of your hips when running.
Strength stretch lunge leg press. Separate your legs back and forth, shoulder width apart, and slowly press down on the center of your body until your muscles are tense, then relax and recover. The torso remains upright all the time.
4, waist
Keep your waist naturally upright when running, not too straight. The muscles are slightly tense, so keep the trunk posture and pay attention to buffering the impact of the foot landing.
The dynamic stretching body bends and stretches forward. Stand naturally, feet apart, shoulder width apart. Bend your torso forward slowly until your hands hang down to your toes, and keep it for a while before recovering.
5, thighs and knees
When running, thighs and knees should swing forward, not lift up. Any lateral movement of the leg is unnecessary, and it is easy to cause knee joint injury, so the front swing of the thigh should be positive.
Stretch the front bow dynamically. The distance between your feet is the same as the width of your hips. Hands behind your head. Bend forward from the hip joint. Keep your back straight until your biceps feel tense.
6, calf and achilles tendon
The main point of running action should be that the foot should fall about a foot in front of the body, close to the center line. Don't cross the calf too far, so as not to strain the achilles tendon due to excessive stress. At the same time, we should pay attention to the cushioning of calf muscles and achilles tendon when landing, and the calf should actively scrape the ground backwards when landing, so that the body can actively move forward. In addition, the calf should swing forward, and the foot should move forward as far as possible, and it can't be everted or everted, otherwise it will easily damage the knee joint and ankle joint.
Dynamically stretching the supporting wall to lift the heel. Stand facing the wall for about 1 m, stretch your arms forward shoulder width, and hold the wall with both hands. Raise your heel and then put it down. Feel the tension of calf and achilles tendon.
7. Heels and toes
Running essentials If the stride is too long and the calf stretches too far forward, it will follow the ground with its feet, resulting in a braking reaction, which is very harmful to bones and joints. When landing correctly, land with the middle of the sole of your foot, so that the impact force can quickly spread to the whole sole.