With the development of society, more and more people begin to pay attention to their health and use exercise to keep healthy. Many people choose to run. For ordinary people, long-distance running is relatively easy to practice because he doesn't need other auxiliary tools. Let's see what are the advantages and disadvantages of long-distance running.
Advantages and disadvantages of long-term running 1 1, eyes: people who insist on long-distance running spend about 1 hour looking straight into the distance every day, which is a good relaxation for their eyes. If you have school-age children at home, you can let him keep running every day, and the chance of myopia will definitely decrease.
2, neck, shoulders, spine: people who often sit in front of the computer will have some problems with their cervical vertebrae and shoulders. Correct running posture requires straight and relaxed back, and long-term persistence will greatly improve the discomfort of cervical spine and shoulders.
3. Heart: Persisting in running will give you strong heart and cardiovascular system functions. When the maximum oxygen uptake increases, the oxygen delivered to various organs of the body increases greatly, and the working quality of various organs naturally improves greatly. In addition, middle and long-distance running will accelerate blood circulation, so that the coronary artery has enough blood to supply the myocardium, thus preventing various heart diseases. Through the movement of lower limbs, it can promote venous blood to return to the heart and prevent venous thrombosis.
4. Blood: With a strong cardiovascular system, the blood quality of runners is better than that of ordinary people. The adaptability of the body to long-term middle and long-distance running can improve metabolism and reduce blood lipid and cholesterol levels.
5. Lung and respiratory system: Long-term long-distance running exercise can strengthen lung function and increase vital capacity-regular long-distance running can develop lung respiratory muscles, make each ventilation volume larger and enhance lung function. Personally, I have seasonal rhinitis attacks every autumn, which is very torturous, but I haven't relapsed since I started running this year. I wonder if it matters.
6. Liver: When I was in the physical examination, the physical examination doctor called the intern to the front and said, look, this is a healthy liver with clear veins on the surface, which is rare now. Running eliminates fatty liver, which has been verified by many runners and is very effective.
Matters needing attention in long-distance running
1, pay attention to the principle of uniform speed during long-distance running.
If it is a race, just keep up with your opponent; If you exercise by yourself, there is no need to divide the run-up and sprint stages.
2. Pay attention to certain breathing methods during long-distance running.
Generally, it is three steps and one call, three steps and one suction; You can also breathe in two steps and inhale in two steps.
Try not to open your mouth when breathing.
In order to prevent cold air from entering the stomach; You can't breathe unless you sprint in the last few tens of meters of the race.
4, running movements should be as loose and coherent as possible.
Keep your knees cushioned, and then transition to full sole landing. Keep your upper body upright and your arms swing naturally.
Correct running posture for long-distance running
1 First of all, you should have a good posture.
The premise of good body posture is proper muscle strength. Some exercises that can enhance muscle strength, such as sit-ups, push-ups, interactive squats, pull-ups, etc., are conducive to maintaining good body posture and obtaining effective running movements.
2. Standard running posture.
Keep your head and torso straight, your body is quite relaxed, your head is raised, your eyes are looking straight ahead, your arms are naturally drooping, and your fingers are gently held to the center line of your body. When you step forward, your feet are just below the center of gravity.
3. Beginners who run will make the mistake of striding.
That is, when the foot steps forward, the position of the foot landing moment is in front of the center of gravity of the body. No matter what body shape, everyone has his proper stride. The method is to correct it through regular practice and attempt.
4. Other common mistakes.
When the foot touches the ground, the toes are inward or outward; The body bounce is too obvious; The arm swings too much or from side to side. Running movements should be smooth and natural, and all over-emphasized movements should be minimized.
Never run on tiptoe, which is a common problem for beginners.
In this way of running, every time the toes touch the ground, the calf muscles and heel keys bear considerable load, and over time, the calf will feel pain. For endurance long-distance running, it is more reasonable to run on the heel or the whole foot.
6. The combination of breathing is very important for the speed control of runners. According to the author's experience, it is a good practice to use steps to cooperate with breathing.
When maintaining the average speed, the principle is four-step exhalation and two-step inhalation, three-step exhalation and three-step inhalation when accelerating, and two-step inhalation when the oxygen consumption is high.
2 1 Advantages and disadvantages of long-term running to improve cardiopulmonary function
Long-distance running is a whole-body exercise suitable for all ages, mainly for lower limbs. It has many advantages. You will find that people who insist on long-distance running have strong cardiopulmonary function. Good cardiopulmonary function is a sign of a person's health.
People who insist on running three times a week for more than 20-40 minutes each time for half a year have good heart function. Their heart rate will be slower than that of people who don't exercise 10-20 beats/min. People with slow heartbeat will consume less energy, and climbing mountains and doing manual work will not be easy to get tired.
Long-term long-distance running also helps to improve lung capacity. They inhale 30%-60% more gas each time than people who don't exercise. If the vital capacity of people who don't exercise is 3500 ml, their vital capacity can reach more than 4500 ml. People with large lung capacity are not prone to asthma, chest tightness and shortness of breath after exercise.
2. Long-distance running to prevent osteoporosis
Nowadays, many white-collar workers sit in the office all the year round, and it is rare to get some sunshine, so the probability of osteoporosis in advance is getting higher and higher. Long-distance running can promote muscle contraction, thicken muscle fibers and make muscles more elastic, thus promoting calcium absorption and strengthening bone metabolism. The occurrence of osteoporosis is closely related to muscle atrophy.
The advantage of long-distance running is comfort.
Long-distance running is good for a good mood and cheerful spirit. Because this kind of long-distance running does not pay attention to the outcome of the competition, it only seeks to keep fit in a relaxed and happy way, so it is very beneficial to alleviate the mental and psychological tension brought about by high-tempo and high-intensity sports in modern society. According to medical experts, this kind of relaxed and pleasant exercise can best promote the release of endorphins, a polypeptide substance in the body, thus causing lasting euphoria and sedation.
4. The benefits of long-distance running increase appetite
Long-distance running makes people full of optimism, which helps to increase appetite, strengthen digestive function and promote nutrient absorption. Long-distance running exercise plays a very good role in cultivating people's tenacious will to overcome difficulties and temper hard work. Especially for those who are afraid of the cold in winter, love to sleep late and don't want to exercise, let people taste the benefits of long-distance fitness exercise.