1, which is helpful 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.
2. It can 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. Therefore, it is rarely found that people who often run long distances will suffer from osteoporosis. On the other hand, long-distance running is often carried out outdoors. Sunbathing can promote the absorption of calcium and is also one of the methods to prevent osteoporosis.
3, not easy to catch a cold
People who carefully observe long-distance running will find that most of them are thin, with thick calves and thighs, but particularly thin waists. This is related to the characteristics of long-distance running, which is a whole-body exercise with lower limbs as the main part and needs a lot of muscles to support it. In the process of running, the whole body fat will be mobilized. So their legs will be thicker, but their waists will be particularly thin. Persisting in long-distance running can also improve immunity and prevent colds. Because, people who often run long distances are rich in muscles, and the muscles are rich in protein and protein, which are essential components of immunoglobulin synthesis.
4, can be aphrodisiac
The endocrine system of human body is influenced by adrenal hormones, and long-distance running can promote the secretion of adrenal hormones. For diabetics, long-distance running is also a good exercise. There is also a saying that running for 20 minutes every day for more than 3 months will obviously improve male sexual function, which is also the simplest and most effective "aphrodisiac secret recipe".
It can be seen that men's long-distance running has many benefits. Therefore, in our daily life, if we have time, we should not stay at home to play computer or watch TV. Going out for running is still good for our health. I'm sure you can get a lot of benefits from long-distance running.
What are the benefits of running in winter?
A long-distance fitness run can improve the function of respiratory system and cardiovascular system. Scientific practice has proved that long-term rhythmic deep breathing can make people inhale a lot of oxygen. If the oxygen intake is 7-8 times higher than usual, it can inhibit the growth and reproduction of human cancer cells.
Secondly, long-distance running also improves the oxygen supply state of myocardium, accelerates myocardial metabolism, and at the same time thickens myocardial muscle fibers and enhances contractility, thus improving the working ability of the heart.
Second, fitness long-distance running is conducive to disease prevention. Fitness long-distance running accelerates blood circulation and cleans up harmful substances in the excretory system, making it difficult for harmful substances to stay and spread in the body.
According to the determination,/kloc-running 3000m in 0/6 minutes or 5000m in 25 minutes can reduce blood cholesterol. This has a good preventive effect on the elderly who are prone to different degrees of hyperlipidemia, which in turn leads to arteriosclerosis, coronary heart disease and cerebrovascular disease.
Third, fitness long-distance running is conducive to a comfortable mood and a happy spirit. Because this kind of long-distance running does not pay attention to the outcome of the competition, it only seeks to exercise in a relaxed and happy way, so it is very conducive to alleviating 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 endorphin bark, a polypeptide substance in the body, thus causing lasting euphoria and sedation. In addition, because long-distance running makes people full of optimism, it 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.
Long-distance running is a common way of exercise, and it really requires endurance and physical strength. Therefore, we can learn more about the common sense of these sports, so as to use these sports to help ourselves, effectively prevent the occurrence of various diseases and protect our health.
Generally speaking, running, as the most common form of exercise, has many fitness functions and many benefits to health. So what are the benefits of running? What kind of health experience can people of different ages get through running?
Running is a basic activity skill, and it is an action posture of human body's rapid movement. The main difference between running and walking is that there is a flight stage in the process of alternating landing. Running is the simplest and most effective fitness content. In the past two or three decades, running has become a popular fitness sport with millions of people at home and abroad, and it is a popular fitness project. It is generally believed that running is the best way to keep healthy. Running can promote the health of the most fundamental organs of human body, and enhance the heart, lung, blood circulation system and its endurance, and the health of cardiovascular system is the most important symbol of physical health.
Running is a whole-body exercise, especially relying on the lower limbs far away from the heart and lungs to do periodic running movements to push the human body forward, which has a great influence on the human body.
Running is a practical skill and an effective means to develop sports qualities such as speed, endurance, dexterity and coordination, promote the development of motor organs and internal organs, and enhance the physique of growing teenagers. For middle-aged and elderly people, it is indeed a good way to maintain energy and physical strength, prolong life and strengthen the body. The main fitness functions of running are:
1, enhance cardiopulmonary function: running has great influence and function on cardiovascular system and respiratory system.
Teenagers insist on running exercise, which can develop speed endurance and promote the normal growth and development of heart and lung. Middle-aged and elderly people insist on jogging, that is, insist on aerobic exercise, which can ensure the full supply of blood, nutrition and oxygen to the heart and maintain and improve the function of the heart. Practice has proved that some middle-aged and elderly people who insist on long-distance running have the same heart function as those who are 25 years younger than him and do not exercise regularly. The same is true of lung function.
2, promote metabolism, help to control weight: overweight and obesity are often risk factors for illness, and less activity is one of the important reasons for overweight and obesity.
Therefore, weight control is one of the important principles to keep healthy, especially for middle-aged people. Running can not only promote metabolism, but also consume a lot of energy and reduce fat accumulation. For those weak people with poor digestion and absorption function and light weight, moderate running can activate metabolic function, improve digestion and absorption, stimulate appetite and play an appropriate role in fattening. It can be seen that running is an excellent method to control weight, prevent overweight and treat obesity.
3, enhance the function of the nervous system: running outdoors or in the suburbs has a good effect on enhancing the function of the nervous system, especially to eliminate mental fatigue and prevent neurasthenia.
People who insist on running exercise have the same experience, that is, running not only has obvious effects on fitness and strengthening the heart, but also has excellent effects on regulating the internal balance of the human body, regulating emotions and refreshing the mind.
I have to say that running is the best way to exercise, but there are many stresses about running. It can be said that only scientific running can promote human health. Of course, finally remind me to wear sneakers when running. Don't run in high heels, which has a great influence on your health.
The benefits of running every day
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 there is a school-age child at home, he can keep running every day, and the chance of myopia will definitely be reduced.
2, neck, shoulders, spine:
People who often sit in front of the computer have more or less 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. Abdomen:
A flat abdomen or obvious abdominal muscle groove is the dream of many people. Many fitness instructors' suggestions and exercises such as abdominal ripper that are widely circulated on the Internet can help you make your abdominal muscles stronger, but you still need aerobic exercise such as running to get rid of the thick fat package outside your abdominal muscles. Of course, we should stick to it, because belly is the most cunning, and if we relax a little, we will fight back.
4. Heart:
Sticking to 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.
5, 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-distance running can improve metabolism and reduce blood lipid and cholesterol levels.
6, 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 the amount of ventilation larger every time 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.
7. Liver:
During a physical examination, the physical examination doctor called the intern to his side 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.
Cold physical exercise
Every time we finish exercise, our bodies need to change from a moving state to a static state, which is what we are going to talk about today. It is the same as the "warm-up exercise" before exercise, and the "cold-body exercise" is also the umbrella of the body.
"Exercise, warm up and be cold." If you don't relax correctly after exercise, the strenuous exercise will suddenly stop, and people will have symptoms such as dizziness, nausea and fatigue, and even dizziness and even fainting in severe cases.
The functions of cold body movement are: first, it can slow down the high-speed beating frequency of pulse to a safe level; Secondly, it can make a lot of blood return to the heart, avoid it staying in the legs, and ensure the blood supply to the brain; In addition, cold body exercise also helps to accelerate the elimination of metabolites, relax muscles in time, eliminate fatigue as soon as possible, promote physical recovery, and reduce muscle soreness after exercise.
Everyone regards jogging, walking and stretching as "cold exercise". In the process of doing the above cold body exercise, it is necessary to gradually slow down until the body returns to calm (the heart rate drops below 120 beats/min). This process takes 5- 10 minutes, so that the body can successfully pass the "dangerous period" of adverse reactions. However, it takes a longer time for the body to fully restore its "resting state", usually 1 hour. That is to say, after exercise 1 hour, try not to eat, sleep or take a bath, so as not to concentrate the whole body blood in a certain part, resulting in insufficient blood supply and oxygen supply to the brain and adverse reactions.
Running and exercising every day has many benefits. Besides doing enough warm-up and cooling, you consume more energy in exercise. In order to avoid hypoglycemia and other symptoms, it is best to take energy-supplementing exercise or snacks such as biscuits and chocolates with you when running to replenish physical drinks at any time.
In today's fast-paced society, many people obviously ignore the importance of sports. Some people always say that they are busy all year round and have no time to run. In fact, the so-called lack of time for exercise and leisure running are all excuses and excuses for laziness. If you want to stay healthy, you must keep running every day and take running as part of the fun of life. Only in this way can you give us endless motivation.