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! Running belongs to aerobic exercise, which can improve cardiopulmonary function, vascular function, metabolism, body sensitivity and balance, regulate body fat, and cultivate strong and patient quality.

Extended data

Matters needing attention

attitude

Running posture should be reasonable. Your upper body should be straight, lean forward slightly, relax your shoulders, bend your elbows naturally, and swing your arms back and forth at your sides. In the process of running, the stride length is not required to be large, but the stride frequency and stride length should be basically the same. Pay attention to the stability of the body's center of gravity, not ups and downs? [2]。

breathe

Breathing during running is very important. Breathing should have a certain rhythm. When breathing through the nose and mouth at the same time, the mouth does not need to be too wide, and the tongue can be rolled up to prolong the time of air in the mouth and reduce the stimulation of cold air to the respiratory tract. Beginners can suck in two steps and shout in three. Pay attention to exhaling gas from the lungs as much as possible every breath to increase the effective ventilation.

force

With the growth of age, our physical and mental endurance has dropped to the edge of the cliff. Decreased muscle protein is a typical aging disease. In the elderly, falls and fractures are more common because of their decreased muscle strength and extreme weakness. Research shows that strength training can also effectively reduce the frequency of falls and fractures in the elderly.

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