Running cured my insomnia. Sticking to running will give you strong heart and cardiovascular system functions. While increasing the maximum oxygen uptake, the amount of oxygen delivered to various organs of the body is greatly increased, and the working quality of various organs is naturally greatly improved. Let's share the information about how running cured my insomnia for your reference.
Running cured my insomnia. 1 Long-distance running will accelerate blood circulation and make the coronary artery have enough blood to supply the myocardium. 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 running can improve metabolism and reduce blood lipid and cholesterol levels. Long-term long-distance running exercise can strengthen lung function and increase vital capacity-regular long-distance running can develop lung respiratory muscles, make the amount of ventilation larger every time and enhance lung function. With the improvement of physical fitness, there will naturally be no more symptoms of insomnia.
2. Precautions for curing insomnia by running
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.
No matter what age runners are, few people try to exercise muscles outside their legs. However, in daily training, regularly arranging a series of simple upper limb strength exercises will effectively improve the running ability of trainers. The purpose is to improve the strength and endurance of shoulders and arms, as well as the strength of abdominal and back muscles. Through the rational use of arms, the runner's performance can be improved by nearly 12%. Ordinary runners who don't know how to use their arms are unfortunate. The longer they run, the more tired their arms will be, which will lead to insomnia.
3. The principle of running for insomnia
Anyone who participates in fitness running should pay attention to the law and step by step, especially to control the amount of exercise. In addition, learning "self-control" is particularly important. Because sometimes the desire to run suddenly disappears, it is necessary to distinguish between "unable to run" and "unwilling to run". Of course, if you are sick, you must never run, but in other cases, you should overcome "inertia" and keep exercising.
At the beginning of exercise, the speed of running is limited to no uncomfortable feeling, and the distance of running is appropriate to have no hard feeling. Muscle pain in lower limbs may occur after running, which is a normal reaction, and this phenomenon will disappear after a few days of persistent exercise.
In order to determine your exercise level, you can do some tests after running for three to four months, and the starting point of calculating the level is 12 minutes.
Running skills
1, landing buffer of running skills
Action essentials: the thighs and knees are forced forward, not upward. Any lateral movement of the leg is unnecessary, and it is easy to cause knee joint injury, so the front swing of the thigh should be positive. Bend forward with your feet hip-width apart. Put your hands behind your head, bend forward from your hip joint and keep your back straight until your biceps feel nervous.
2. The skill of running is to hold your head high and hold your chest high.
Keep the head and shoulders stable. Keep your head forward. Don't lean forward unless the road is uneven. Keep your eyes on the front Relax your shoulders properly and avoid shrugging. Relax your shoulders and droop, then shrug your shoulders as much as possible, stay for a while, and repeat after restoration. Spine straight, shoulders backward, body slightly forward.
3, swing arm running skills
The swing arm should move back and forth with the shoulder as the axis, and the range of left and right movement should not exceed the center line of the body. Fingers, wrists and arms should be relaxed, and the elbow angle should be about 90 degrees. The arms are in the ready-to-start posture, the elbow joint of the rear swing arm is raised as much as possible, and then the forward swing is relaxed. With the acceleration of the action, it is raised higher and higher.
reason of insomnia
1, insomnia caused by physical illness
Physical diseases of insomnia include heart disease, nephropathy, asthma, ulcer, arthritis, osteoarthropathy, gastrointestinal diseases, hypertension, sleep apnea syndrome, hyperthyroidism, nocturnal myoclonic syndrome, brain diseases and so on.
2. Physiological insomnia
Changes in the environment will cause physiological reactions, such as changes in the sleeping environment when riding a car, boat or plane; Strong light, noise, too cold or too hot in the bedroom may make people insomnia. Some people have strong adaptability to the environment, others are very sensitive and have poor adaptability, and they can't sleep well when the environment changes.
3. Insomnia caused by psychological and mental factors.
Psychological factors, such as anxiety, irritability, depression and unhappiness, are all important reasons for insomnia. The blow of life, the pressure of work and study, the will to try and the change of social environment will all make people have psychological and physiological reactions, leading to abnormal nervous system function and brain dysfunction, thus causing insomnia.
Running cured my insomnia. Some people suffer from insomnia because of the pressure from work or various areas in daily life, so there may be other reasons for them to suffer from insomnia, so what can we do to improve it?
There are many reasons for poor sleep quality. For example, you are angry, and you don't know how you are doing in your work, thoughts and energy. This kind of general problem is hardly easy to appear in your energy. If you exercise, you can ignite a lot of heat and expel a lot of sweat, so as to achieve the effect of extinguishing fire. How long it takes to take effect depends on your exercise intensity, jogging in the middle and running fast. You can also do the following massage. For example, the sole of the foot also has the middle position of the thigh root. If it is serious, you should take medicine. Poor sleep quality has a lot to do with your kidneys. I don't know how old you are. Maintain the cervical vertebra you want. There is no need to go to extremes in fitness exercise, which will produce bad factors.
To choose the right time, it is best not to do physical exercise two hours before going to bed, otherwise it will excite the nerves and adversely affect the quality of sleep. You can do a slow fitness exercise in the afternoon, not too intense. Another key is to release the psychological state of stress and adjust the mentality. Long-term insomnia will lead to low immunity, weak ability to resist various diseases, poor memory, green autonomic nerve disorder, affecting digestion and absorption of the stomach, and constantly making people prematurely aging.
Suggestion: Learn proper self-regulation in daily life. Drinking a glass of milk or soaking feet with boiling water before going to bed can help us treat insomnia.
The above is about the situation that doing less strenuous exercise before going to bed can relieve insomnia, so have you learned it? To relieve the symptoms of insomnia, we usually don't have to work hard for ourselves. Before going to bed, you should release your stress and relax yourself, so as to gradually relieve the symptoms of insomnia.