Why do you jog for 20 minutes?
People who jog regularly are much less likely to get sick than those who never exercise. Jogging can not only promote metabolism, but also improve endurance. Jogging for 20 minutes every day, or more, has many benefits. Easy jogging can enhance respiratory function, increase vital capacity and improve human ventilation. The oxygen supply during jogging can be 8 ~ 12 times more than that during sitting.
The maximum oxygen uptake of the elderly who practice jogging is not only significantly higher than that of the elderly who do not exercise, but also higher than that of the elderly who participate in general exercise. Jogging can strengthen and thicken the heart muscle, which has the function of exercising and protecting the heart. The heart size and function of the elderly who have been jogging for many years are the same as those of the 20-year-old who have not participated in exercise. This is because long-term exercise improves myocardial nutrition, makes myocardium developed and improves its function.
What are the benefits of jogging often?
1, enhancing cardiopulmonary function
Research shows that jogging can enhance respiratory function, increase vital capacity and improve human ventilation. The oxygen supply during jogging can be 8 ~ 12 times more than that during sitting. Oxygen is essential to maintain human life activities, and the ability to absorb oxygen directly affects the cardiopulmonary function. Generally speaking, the elderly have low oxygen absorption capacity, but exercise can improve their oxygen absorption capacity.
2. Burn calories (lose weight)
Exercise to lose weight, aerobic exercise to lose weight is more powerful! Jogging for more than 30 minutes will be better.
3, enhance muscle and muscle endurance
Regular and uninterrupted jogging can enhance motivation and muscle endurance, which is our ability to maintain work and cope with emergencies. Jogging is one of the best choices.
4. Prevention and treatment of cardiovascular and cerebrovascular diseases
Jogging can increase blood flow, enhance vascular elasticity, promote blood circulation and improve blood circulation. Jogging can increase coronary blood flow by 10 times, that is, the blood flow per minute can reach 1200 ~ 1400 ml. People who insist on jogging for a long time can reduce their heartbeat frequency to about 50 ~ 60 times per minute, which can make their myocardium rest for a long time. Jogging can promote the metabolism of the whole body, improve lipid metabolism and prevent hyperlipidemia in the blood. Most senile diseases such as coronary heart disease, hypertension and arteriosclerosis are related to lipid metabolism in the body. Jogging can improve the normal metabolism of lipid substances in the body, reduce the contents of cholesterol and triglycerides, and prevent and reduce the deposition of cholesterol and other lipids on the blood vessel wall, thus playing a role in preventing and treating senile diseases such as coronary heart disease and hypertension.
Matters needing attention when running
1, the first thing to pay attention to must be speed. For example, many people are easily disturbed by the outside world when running, and the speed is fast and slow, or they can't be stable in a correct speed range that can keep breathing evenly, which will greatly weaken the effect of exercise to lose weight and will also discourage their interest in running to lose weight. Of course not the speed at which you can doze off while running.
2, and the correct and stable speed is juxtaposed with breathing, must be deep and slow, nose and suction nozzle vomit.
3. After running, do 15 minutes of stretching and various waist and abdomen exercises. Doing these exercises at this time can make local fat consumption faster. Although this is only theoretical, as long as we persist for a long time, local obesity is expected to be completely solved.