The fitness function of running in situ, like other running, is realized by improving aerobic metabolism and enhancing heart function. Through exercise, you can first enhance your breathing ability and make your breathing deep and slow. Therefore, it not only wins more rest time for the lungs, but also ensures sufficient breathing volume and promotes metabolism; Secondly, it also exercised the heart, showing that the number of pulse beats per unit time decreased, but the pulse became stronger and stronger, which meant that the heart won more time; Third, the enhancement of heart function and the acceleration of blood circulation can reduce the adhesion of cholesterol in blood to the blood vessel wall, which is of great benefit to the prevention of cardiovascular diseases; In addition, it can also promote the consumption of excess energy in the body and prevent obesity.
What should I pay attention to in order to make running achieve fitness effect?
Before running, do appropriate physical relaxation actions, such as stretching, kicking, bending, bending, etc., so that the muscles of the whole body are gradually relaxed and the joints get certain activities, so that the movement of the heart can adapt to the movement of the human body.
When running, the sole of the foot touches the ground, the body is raised as high as possible, the arm swings easily and naturally, and the forearm bends 90℃. The whole movement is mainly lower limb movement, which drives the whole body movement. Jog at first, and then slowly accelerate after your body gets used to it. The pace of running in situ can be carried out alternately with small steps, high leg lifts and kicks, so as to avoid the triviality of single running and improve running interest. The time and speed of each run should also be based on the principle of gradual progress, starting from a small amount and gradually increasing. You can choose by the following methods: running by time, gradually increasing from L minutes to 3 ~ 5 minutes at a time. Counting running, it gradually increases from 300 steps each time to 1000 steps, and the running speed gradually increases from 100 steps per minute to 300 steps.
Doing proper relaxation exercises after running, such as doing some gymnastics and stretching limbs, is of great benefit to eliminating fatigue caused by exercise as soon as possible.
After a period of exercise, if you want to know your exercise effect, you can mainly know it by measuring the pulse in a quiet unit time and comparing it with the pulse in a quiet time before exercise. If the pulse in the quiet state after exercise is less than before and the pulse is strong, the exercise effect will be obtained. If there is no change, it means that there is not enough exercise.