Running can be said to be the simplest way to keep fit, so what are the benefits of running and keeping fit? Let's find out!
Burning calories helps you lose weight.
Exercise to lose weight, aerobic exercise consumes more calories! In order to achieve the effect of losing weight, there are several jogging modes: 1 hour uninterrupted "running in place to lose weight"; Walk slowly 1 minute, and walk fast for 4 minutes "five minutes warm-up"; After walking for 4 minutes, the pace is accelerated to "5 minutes jogging"; Finally, enter the "60 Minutes Endurance Run". Jogging for more than 30 minutes will be better.
Enhance cardiopulmonary function
Easy jogging can enhance respiratory function, increase vital capacity and improve human ventilation. The oxygen supply during jogging can be 8 ~ 12 times more than that during sitting. Oxygen is essential to maintain human life activities, and the ability to absorb oxygen directly affects the cardiopulmonary function. Jogging can strengthen and thicken the heart muscle, which has the function of exercising and protecting the heart.
Enhance muscle and muscle endurance, and enhance physical toughness.
Regular and uninterrupted jogging can enhance muscle strength and endurance, which is our ability to maintain work and cope with emergencies. Running can enhance the anti-injury ability of tendons, ligaments and joints and reduce the probability of sports injuries. At the same time, skin, muscles and connective tissue can also become stronger.
Exercise bones
Among all aerobic exercises, running has the most obvious strengthening effect on bones. Researchers at the University of Mississippi in the United States found that 63% of cyclists showed low bone density of spine and hip, while among runners, the ratio was only 19%.
Prevent and treat cardiovascular and cerebrovascular diseases and maintain normal blood pressure.
Jogging can increase blood flow, enhance vascular elasticity, promote blood circulation and improve blood circulation. When jogging, the coronary blood flow can be increased by 10 times, that is, the blood flow per minute can reach 1, 200 ~ 1, 400 ml. People who insist on jogging for a long time can reduce their heartbeat frequency to about 50 ~ 60 times per minute, which can make their myocardium rest for a long time. Jogging can promote the metabolism of the whole body, improve lipid metabolism and prevent hyperlipidemia in the blood. Jogging can improve the normal metabolism of lipid substances in the body, reduce the contents of cholesterol and triglycerides, and prevent and reduce the deposition of cholesterol and other lipids on the blood vessel wall, thus playing a role in preventing and treating senile diseases such as coronary heart disease and hypertension. Jogging can also make the human body produce a low-frequency vibration, so that the smooth muscle of blood vessels can be exercised, thereby increasing the tension of blood vessels, removing the deposits on the blood vessel wall through vibration, and preventing the accumulation of blood lipids on the blood vessel wall, which is of great significance for the prevention and treatment of arteriosclerosis and cardiovascular and cerebrovascular diseases. People who run 10 miles per week (about 16 kilometers) are 39% less likely to have high blood pressure and 34% less likely to have high cholesterol than those who run less than 3 miles per week (about 4.8 kilometers).
Help metabolism and detoxification.
Regular jogging can speed up the metabolism in the body, delay the aging of body functions, and excrete excess toxins and other substances in the body through sweat and urine.
Relieve pressure and increase pressure resistance.
Running, especially outdoors and traveling, will make your body release a substance, which will make you feel happy (the peak experience of runners), or just happy. Being in a competitive city life, if you don't eliminate the tension, mental and psychological pressure, you will always be at a disadvantage. Running has been used to treat urban diseases such as clinical depression and addiction for many years. Running makes you less stressed, less depressed, less tired and less confused. Moderate jogging will reduce the psychological burden, maintain a good physical and mental state, and increase the resistance to handling things. After a period of jogging, running made them have the object of attention, and they saw many beautiful things besides negative state and addiction.
Jogging is the best way to quit smoking.
Jogging, skipping rope, swimming, mountain climbing and other fitness exercises are all ways to quit smoking, but jogging has the best effect. Because smoking addiction is caused by nicotine acting on the central nervous system, when people are running, the pituitary gland can secrete a kind of "happy hormone" called β-endorphin, which makes people excited and energetic, thus inhibiting the onset of smoking addiction; In addition, during persistent exercise, the cardiopulmonary function and iliac muscle function of human body are greatly improved, so that oxygen supply in blood is sufficient, the decomposition of carbon monoxide hemoglobin conjugate caused by smoking is accelerated, and the onset of smoking addiction is alleviated. Quitters can jog for 30 minutes every morning and evening. After completely quitting smoking, most nicotine in the body can be excreted after 1-2 weeks, and the withdrawal symptoms of the human body can gradually disappear after about 2-3 weeks. Exercise to quit smoking must be persistent, because β -endorphin will not be stored for a long time after it is produced. With its metabolic cycle, giving up halfway will definitely give up.
Keep good eyesight.
People who run 35 miles a week (about 56 kilometers) are 54% less likely to have vision deterioration with age than those who run 10 miles a week (about 16 kilometers).
Make you more confident.
Jogging, like other solo sports, can enhance your self-confidence. Running makes you try again and again, making you stronger and more confident. Running is not about speed, but about the finish line. It allows you to really cross mountains and obstacles. When you realize that your body is stronger and more useful, you will feel powerful and free. Self-confidence is a valuable asset for runners who successfully lose weight through running and get their ideal figure.
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