2. Keep in good shape: Running can burn more calories than almost any other exercise. Continuous running can also increase muscle content, reduce fat content and keep a good figure. Compared with women who have not exercised for more than 30 years, women who have the habit of continuous exercise after 55 years old only increase 1/4 of fat.
3. Reduce breast cancer and other cancers: The frequency and intensity of exercise have a great relationship with the incidence of breast cancer or other cancers. The incidence of women who regularly participate in exercise (especially running for more than 4 hours a week) is 37% lower than that of sedentary women.
4. Enhance intelligence: A survey by the University of Illinois conducted a computer test on the same group of young people after rest and running on the treadmill. The results of measuring intelligence level show that the latter is more agile in decision-making process and more accurate in answer.
5. Sexier: People who keep exercising tend to be more sexually active. Among the women who exercise three times a week, 40% have stronger sexual desire, 365,438+0% have more frequent sexual life, and 25% are more likely to reach orgasm. The test of a group of young women after running on the treadmill shows that the sexual response (by measuring the blood flow velocity of genitals) is the original 168%.
6. Relieve stress and anxiety: People with running habits usually obviously feel that they have a good ability to release stress, be more calm and focused, and dare to face problems. Running is also very helpful for filling energy and getting enough energy to cope with high-pressure environment.
7. Get rid of melancholy: Exercise can relieve depression. Experts suggest that 70% to the maximum aerobic exercise within 20 ~ 30 minutes will achieve the best exercise effect, and running is the easiest way to achieve this effect.
8. Eliminating PMS: For women, aerobic running for three months can alleviate PMS, and women with high enthusiasm are rarely troubled by PMS and dysmenorrhea. It is easier to get a sense of physical and mental relaxation and pleasure.
9. Keep bones healthy: After the age of 30, human bone mineral density will decrease by 0.75% ~ 1% every year. Bone health needs external pressure, and bones are more important. Use it in and waste it out? Running, a self-loading exercise, is an effective way to strengthen bones.
10, improve mental health: Women who exercise regularly usually have healthy living habits in other aspects of their lives. Usually, they don't smoke or drink alcohol, have healthier eating habits, are willing to accept new healthy life guidance, and have stronger tolerance and tension for the influence and injury of nerve pressure and emotional feelings. Women who can persist in running are highly satisfied with their perseverance and control, and this satisfaction will extend to their career and life.
1 1. Overcoming heart disease: There are four main reasons for running to prevent heart disease: lowering blood pressure; Reduce the risk of diabetes; Increase high density lipoprotein cholesterol; Helps to lose excess fat. Women who exercise actively are 54% less likely to suffer from heart disease than women who don't exercise.
12, Enhance self-confidence: Female athletes are more satisfied with their body shape than the average, more easily accept their physical condition and body shape, not too pessimistic and disappointed with their body shape, and not as easily influenced by the body shape of popular models as some women who lack exercise. Continuous exercise can really improve body shape. By measuring the success of weight and body shape, self-esteem and self-confidence can be enhanced.
How to run is most beneficial to health 1, landing buffer
If you have watched others run, you may find that almost many people touch the ground with their whole feet when they run, and when they touch the ground, they make a loud noise. Therefore, the correct running action should be to land on the heel first, and then land on the whole foot. This is a kind of protection for ankles and knees to prevent periostitis.
Step 2 Shake the arm
Swing arm keeps the balance and coordination of the body during running, which makes the body swing more naturally and more in line with the rhythm of human movement. When swinging your arm, just remember not to leak your hand before and elbow after, and swing naturally with your footsteps.
3. Hold your head high and straighten your chest.
Running is to hold your head high, which is helpful to improve the respiratory and circulatory system of the human body and establish a normal memory state. Because your body constantly consumes energy during running, it is easy to get tired. At this time, if you can stand up your spine with your will, it is actually very simple for you to improve your hunchback.
Step 4 breathe
Breathing during running is profound and long. Generally speaking, you can breathe through the nose nozzle. If your physical strength drops seriously, you can breathe through your mouth.
5. Heart rate
Jogging, as a healthy aerobic exercise, should be distinguished from running fast. Generally speaking, the most suitable number of heart rate rhythms for physical exercise is: (220- age)? About 60%. You can measure the following items correctly while running.