Running exercise has many benefits. Teenagers often run and exercise, which is very helpful to the development of cardiovascular function and respiratory function. There are many kinds of running, such as sprinting, middle-distance running and so on. Different running speeds and distances have different effects on human body.
Usually, running exercise is long-distance running, usually in the morning or evening, on the roadside or in the wild environment, which can be combined with air bath and can also make people's brains rest. For teenagers, a good changing exercise environment can adjust their spirits, get in touch with nature directly, and make them more energetic and energetic in their studies and social activities.
Regular long-distance running exercise is a reasonable exercise method. Generally, keep running at a constant speed for more than 20 minutes, and keep the heart rate at 120 ~ 150 beats/min. Usually, the practice of this method can consume excess fat in the body and avoid simple obesity. This way of long-distance running can effectively improve endurance and improve the endurance work ability of muscles and heart and lungs. In addition, such a long-distance running is also an exercise of perseverance. If teenagers insist on long-distance running, they can cultivate their tenacious endurance and perseverance.
As long as you insist on running and exercising, it will have a good influence on the physical and mental development of teenagers.
What should I pay attention to when running?
Principles of running and fitness
Anyone who participates in fitness running should pay attention to the law and step by step, especially to control the amount of exercise. In addition, learning "self-control" is particularly important. Because sometimes the desire to run suddenly disappears, it is necessary to distinguish between "unable to run" and "unwilling to run". Of course, if you are sick, you must never run, but in other cases, you should overcome "inertia" and keep exercising.
At the beginning of exercise, the speed of running is limited to no uncomfortable feeling, and the distance of running is appropriate to have no hard feeling. Muscle pain in lower limbs may occur after running, which is a normal reaction, and this phenomenon will disappear after a few days of persistent exercise.
In order to determine your exercise level, you can do some tests after running for three to four months, and the starting point of calculating the level is 12 minutes.
For people aged 30-39, the running distance of 12 minutes is less than 1.5- 1.8 km, which indicates that the sports level is poor. If it can reach 1.8-2.6 km, it means that the sports level is good; If it can exceed 2.6 kilometers, it will reach the excellent sports level.
For people aged 40-47, people with poor sports level run within 12 minutes; Ok1.7-2.4km; Excellent over 2.5 kilometers.
Poor, good and excellent people over 50 years old run within 12 minutes, 1.5km, 1.6-2.4km, and more than 2.5km. ..
Don't fantasize about achieving ideal results in a short time, only regular exercise will improve the level of exercise. If you only run once a week, long-distance running will not do you much good. Because in the six days after the interruption of running, the body tissue has consumed all the benefits brought by running. Therefore, run at least three times a week. People who usually lack exercise, once they make up their minds to start regular exercise, often exercise too much, which will lead to bad consequences.
Physical exercise should be gradual, and the following items should be recorded in the diary every day:
1, the nature, content, duration and time spent in each exercise;
2. Self-feeling before, during and after exercise;
3. Appetite and sleep status;
4, whether there is a desire to continue to participate in exercise;
5. Pulse is beating.
According to the above records, it is not difficult to analyze the amount of exercise and make necessary adjustments to the exercise in time. Generally speaking, the pulse rate should not exceed 120 beats/min after running for 5 minutes and 100 beats/min after running for10 minutes. If the pulse rate is too high, you must reduce the amount of exercise.
The best time for running exercise:
It's not good in the morning, so it's better to exercise every night.
The state of human ability changes during the day and at night. 8: 00-12: 00 and 14: 00-17: 00 every day are the times when the speed, strength and endurance of chickens are in the best state. If you do physical exercise and sports training during this time, the effect will be better. But from 3: 00 to 5: 00, 12 to 14, it is in a relatively low state. If you are engaged in sports during this time, you are easy to get tired, and when the "load" is too large, the probability of sports injury is high. This shows that people should choose the best time to engage in sports activities according to the possibility of objective conditions in order to receive good fitness and training results.
As far as health is concerned, it is effective to start exercising at any age. Exercise more when you have time, but exercise less when you have no time. Just move, even if it's just a trick. When is exercise good? This is a controversial issue. 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. Whether in the morning or afternoon, you should exercise moderately.
As far as health is concerned, it is effective to start exercising at any age. Exercise more when you have time, but exercise less when you have no time. Just move, even if it's just a trick. Exercise should vary from person to person and step by step. Don't be too intense at first, and then gradually increase the amount of exercise, not just simple activities, to solve problems. In addition to heart rate, there is also the simplest way to measure whether exercise is excessive. If you are out of breath during exercise, you have exercised too much.
No matter what exercise you do, especially middle-aged and elderly people, it is suitable for doing full-body activities for physical exercise. For example, swimming, running, walking, these can be, gymnastics can also be. But it must reach a certain amount. There is a saying of "three, seven". The so-called "three" means that the time for each exercise should be more than 30 minutes. If the exercise time is less than 20 minutes and the intensity is not too great, I am afraid that at most, I will consume a little blood sugar in the blood circulation, which will neither lose weight nor consume excess fat accumulated in the body. It should be noted that it is definitely not good to exercise immediately after a full meal, because your blood is concentrated in your stomach to digest food after a meal.
Evening is the best time to exercise.
The human biological clock plays a more important role in the body's response to exercise than previously thought. This result may change people's habit of exercising in the morning. At night or at night, corticosteroids related to fat metabolism and thyrotropin related to muscle repair (blood content) rise sharply. "
For example, the researchers said that the blood test results after an hour of high-intensity exercise on the treadmill in the morning showed that the hormone level was comparable to that when staying in bed at the same time. After the same exercise from 7 pm to 2 am the next day, the hormone level is much higher than other time periods. This shows that the response of hormones in human body to exercise at different time periods is controlled by biological clock or circadian rhythm.
The researchers said: "It is too early to conclude that exercising in one time period is better than exercising in another time period, but we are surprised that the hormonal response to exercise is related to the time period." "The biological clock seems to play an important role in the body's response to exercise." In the past, experts generally thought that morning was the best time to exercise and lose weight, but the results of this study may change this view and think that evening exercise is more suitable.
When do you exercise in the morning, noon and evening?
Of course, your exercise time is limited by work and study. However, if you can choose at will, is there an optimal exercise time?
The expert said: Yes. But this time is largely up to you. The change of body temperature will affect the quality and effect of exercise to the greatest extent. In other words, when exercising, the higher the body temperature, the better the exercise effect.
Usually the body temperature is the lowest within 1~3 hours before getting up, and it will rise to the highest in the afternoon. Therefore, it is safe to say that the best time for exercise is in the afternoon. During this time, your muscles are warm, your physical strength is abundant, your heart rate is stable and your blood pressure is low. But scientists also warned that you should not think that the laws of the biological clock can determine everything, and the best time for you to exercise depends on whether you can do it on time. So schedule your time at a time that will not affect your normal work, and don't always think about your body's biological clock. You'd better ask yourself two questions before deciding when to exercise.
First of all, what's your schedule? Are you busy in the afternoon or evening? Is morning exercise more suitable for you? Or, do you need to adjust the amount of exercise in the morning, afternoon and evening?
Second, when do you feel at your best? Do you have any difficulty getting up in the morning? Are you the kind of person who procrastinates? In that case, sports will definitely be ranked last by you. Maybe you feel more active in the morning, in the best condition in the morning, and willing to exercise, but have you ever thought that you still have a whole day to do and you need more energy to deal with the affairs of the day? Ironically, morning exercise has one of the biggest advantages over afternoon exercise: it is easy for people to stick to it. Because there will be no conflict in the exercise schedule at this time, people will not be distracted by other things.
Persistence is a very important influencing factor of exercise. However, no matter what time you choose, you should follow the following suggestions to make your exercise more effective and interesting. Exercise in the morning:
1, put away the clothes to wear the next day that night. When the alarm clock rings, you can jump up without looking for clothes and shoes everywhere.
Set two alarm clocks, one beside the bed and the other in the room to prevent you from being lazy.
Step 3 find a partner. It's usually fun to exercise with your partner, so why not add this to your exercise plan?
When you want to be lazy or give up, your partner will remind you and urge you to stick to it. Exercise in the afternoon or evening:
1, determine the exercise time and stick to it. Don't let other things distract you and give up exercise. Try to arrange the time on Sunday night. If there are any small adjustments, it is ok, but it must not affect your goals.
If you exercise outdoors, you should pay attention to safety. Prevent heatstroke and dehydration in summer. Drink more water.