1. Jogging is a fitness activity suitable for middle-aged and elderly people. Jogging should be relaxed and natural. The key is to master the word "slow". Chat with people when running (but try not to talk with people when jogging), so that the oxygen consumption is not greater than the oxygen inhaled by people, so that you don't feel panting and blushing, and you should breathe rhythmically and deeply. At the beginning, the jogging time can be shorter, and after a period of time, it will gradually increase from a few hundred meters to one kilometer or three or four kilometers, and from a short distance to a long-distance fitness run. You should also wear cloth shoes and sports shoes when running, not plastic shoes and leather shoes. For other precautions, please refer to the "Notes for Long-distance Running" at the back.
The health care function of jogging is mainly reflected in the continuous and rhythmic movement of legs, enhanced heartbeat, accelerated blood circulation, deepened breathing and increased oxygen intake. According to the research statistics of foreign institutions, elderly people around 60 who insist on jogging consume 25% ~ 30% more oxygen than those who don't practice jogging at ordinary times. The 60-70-year-old people who insist on jogging have the same oxygen absorption level as the 40-50-year-old people. If people can keep jogging for half an hour every day, the function of respiratory system will be obviously improved.
Jogging is also very meaningful for myocardial exercise. Jogging can strengthen coronary circulation function, improve myocardial blood supply and reduce and prevent angina pectoris.
If you persist in jogging for a long time, the function of the central nervous system will be strengthened, the aerobic metabolism process will be more perfect, the functions of digestion, endocrine, excretion and immune system will be enhanced, the coordination and balance of various tissues and organs will be promoted, and the physical fitness will be fundamentally enhanced.
2. Long-distance running As far as fitness is concerned, the long-distance running here only prolongs the jogging time and increases the distance. The speed of running can be determined according to your physical condition, and there must be no competition.
1. The health effect of long-distance running can enhance the function of cerebral cortex. People who often run long distances are full of energy, good physical fitness and strong immune function. Long-distance running can enhance the function of cardiovascular system, develop myocardium, improve blood circulation, reduce the content of triglyceride and cholesterol in blood, and make people suffer from cardiovascular diseases less. Long-distance running can enhance the function of the respiratory system, make the chest bigger, make the respiratory muscles more developed, increase the vital capacity, and make people less prone to respiratory diseases. Long-distance running can also strengthen bones, enhance the ability of limbs to resist compression, bending and breaking, and make them less prone to osteoporosis. Long-distance running can consume excess energy in the body, lose weight and make the body healthier. Long-distance running can refresh the spirit and strengthen the brain. It can not only treat neurasthenia, but also have certain curative effect on some mental diseases. It can also improve the efficiency of work and study.
2. Precautions for Long-distance Running You must choose a flat and safe road when running long distances. It is best to run together or in teams. Warm-up exercises such as walking and gymnastics should also be done before long-distance running. After a long run, if you are sweating all over, you should keep warm to avoid catching a cold. It is not advisable to take a bath immediately after a long run, especially a cold bath.
It's best to have a doctor check it before long-distance running, and then do it with the doctor's consent. For example, patients who have had a heart attack recently, or people who feel breathless after a little activity, are not suitable for long-distance running. People with congenital heart disease, severe myocardial hypertrophy, severe arrhythmia, severe hypertension, severe diabetes, recent visceral bleeding, chronic or acute kidney disease, severe anemia, chronic diseases or infectious diseases in recovery period, and severe vascular diseases in lower limbs are also not suitable for long-distance running.
3. Walking and running exercise As the name implies, walking and running fitness exercise is a method of alternating walking and running. It is characterized by easy persistence and is suitable for middle-aged and elderly people. The way is to walk first and then run. Usually, you should walk and run at least once a day for about 30 minutes each time, and the distance can be increased from several hundred meters to more than 1000 meters.
Principle of walking and running: walking is the preparation of running, and running is the acceleration of walking; Walking again is the relaxation of running, and running again is the deepening of walking. In this way, by walking, running, running, walking ... slowly and quickly, relaxing and repeating, it has both the health care function of walking and the health care function of running; It not only increases the interest of sports, but also strengthens the physique and treats some chronic diseases. It is an effective, safe and practical fitness exercise. For the precautions of walking and running, please refer to the precautions of walking and running.