The benefits of running are manifold, which can not only improve basal metabolism, strengthen body, lose weight and shape, relieve stress, improve cardiopulmonary function and enhance endurance, but also have a positive effect on lifestyle and ideological understanding. For patients with hypertension, hyperlipidemia and diabetes, proper running is helpful to control blood pressure, blood lipid and blood sugar, improve vascular elasticity, avoid atherosclerosis and reduce the occurrence of cardiovascular and cerebrovascular events.
Because the duration of running is different, the effect is different. But to achieve the above effect, we must also pay attention to the frequency and intensity of running.
Run for more than 2 weeks to keep fit.
"Strengthening the body" mainly refers to the function of promoting digestion, exercising bones and muscles and improving resistance. As the saying goes, "Take a walk after dinner and live to ninety-nine". Low-intensity brisk walking and jogging can achieve the purpose of fitness, but at least for more than two weeks. Of course, you don't have to run 10 km, 3 km or 5 km.
In 2008, the American Physical Activity Guide issued authoritative exercise suggestions for the public, in which the core requirement is that adults should accumulate at least 150 minutes (2 hours and 30 minutes) of moderate-intensity exercise or 75 minutes (1 hour 15 minutes) of high-intensity exercise every week. In other words, walk for 30 minutes at a time, 5 days a week; Or take part in running for 25 minutes three days a week, you can achieve the most basic exercise, which is good for your health.
Running 1 month or more has obvious weight loss effect.
To achieve obvious weight loss effect, you need a certain intensity of exercise. When the energy needed by the body is in short supply, it will consume some fat, so continuous consumption will achieve the goal of losing weight. People who have just started running may change their weight soon, but if they want to lose weight obviously, they should stick to it for at least one month.
Weight loss exercise needs to consume fat, but the calorie value of fat is extremely high. How long does it take to run? According to the recommendation of the American Sports Medicine Association, people who lose weight need to double the amount of exercise on the basis of ordinary people, that is, complete at least 300 minutes of moderate-intensity exercise or 150 minutes of high-intensity exercise.
Running for more than 3 months can improve heart and lung function.
As we all know, running is the most effective exercise to improve heart and lung function. The improvement of cardiopulmonary function requires long-term persistence and regular breathing rhythm, especially deep breathing. Run three times a week with intensity 1 hour. If you persist for at least three months, your body will experience a running that will never adapt, and finally you can adapt to this intensity.
Aerobic exercise is especially suitable for the rehabilitation and prevention of chronic diseases of cardiovascular, respiratory and endocrine systems, thus improving and improving the functions of cardiovascular, respiratory and endocrine systems.
Running for more than 3 months can effectively control blood pressure, blood sugar and blood lipid.
Long-term exercise can improve blood pressure. For hypertensive patients, regular outdoor exercise can reduce blood pressure by 5~ 10 mmHg. Cohort studies have found that regular exercise in patients with hypertension can reduce the risk of cardiovascular death and all-cause death. Therefore, it is suggested that non-hypertensive people or patients with hypertension should do 30-60 minutes of moderate-intensity exercise every day, 4-7 days a week, in addition to their daily activities.
Exercise intensity is usually evaluated by maximum heart rate. Moderate-intensity exercise recommended in "Guidelines for Prevention and Treatment of Hypertension in China" (20 18 Revision) is the exercise that can reach 60%~70% of the maximum heart rate (220- age). For example, the heart rate that a 50-year-old should achieve through moderate-intensity exercise is 102~ 1 19 beats/cycle. High-risk patients need to be evaluated before exercise. There is evidence that the higher the intensity of exercise, the lower the blood pressure, but the current risk is not clear.
Exercise promotes the consumption of muscles and other tissues, uses glucose and lowers blood sugar? . Exercise can reduce weight, reduce body fat, increase muscle content, increase insulin receptors in tissues, increase insulin sensitivity, and reduce the dosage of insulin and other related drugs.
Muscle should make more use of fatty acids during exercise, so as to reduce the levels of triglycerides and low-density lipoprotein in blood, increase the level of high-density lipoprotein and improve blood lipid metabolism, which is conducive to preventing cardiovascular and cerebrovascular diseases.
Therefore, the benefits of running are manifold, so you should stick to it. As long as you get into the habit of loving sports, you will certainly benefit from it and get full health. From now on, you might as well walk and run more, and your body will thank you.