What are the taboos for running health? There are still some things we need to pay attention to when warming up. This exercise can help us exercise well. Regular exercise is conducive to enhancing our cardiopulmonary function. This exercise is something we often do. What are the taboos and benefits of running for health?

What are the taboos for running health? What are the taboos of running 1?

1. What are the taboos for running? Running in the fog.

Fog contains many harmful substances, such as acid, alkali, salt, amine, benzene, enzyme and so on. , but also contains some dust, pathogenic microorganisms and parasitic eggs. People who run in foggy days are likely to cause some allergic diseases, such as rhinitis, laryngitis and tracheitis. Moreover, due to the thin oxygen in the fog, it will lead to insufficient oxygen supply to the body, chest tightness, fatigue and other adverse reactions. In addition, it is not advisable to run too early in the morning, because many harmful substances in the air have not dispersed at night, and inhaling these harmful substances will be harmful to the body.

2. What are the taboos for running? Run on an empty stomach.

Because there is no food in the stomach when running on an empty stomach, the energy supply is insufficient, and the gastric juice is secreted vigorously, which is easy to cause stomach pain and duodenal ulcer. If you have a long fitness run in the morning, you can drink a small glass of sugar water or eat less snacks first. In addition, it is not advisable to run before and after meals. Running after a meal or eating immediately after running will reduce the secretion of gastric acid, affect the digestion of food, and cause stomach problems over time. Generally, it is better to run after meals 1 hour.

3. What are the taboos for running? Open your mouth and breathe.

During running, you must take a deep breath and breathe rhythmically. Three steps and one breath, five steps and one breath, especially in winter. Because of the cold winter, don't breathe with your mouth wide open when running. Cold air entering the trachea will do harm to your body. You should open your mouth half way, put your tongue against the upper dentition and breathe through your mouth and nose. In the process of running, if you feel unwell, your legs are heavy, you feel chest tightness, and you don't want to continue running, you should slow down your running speed and adjust your breathing.

4. What are the taboos for running? After running, I am eager to sit down and drink water.

Don't sit down and have a rest after running. Leg press is the best, kicking, or jumping in place, and then slapping the thighs and calves to fully relax the muscles. Avoid drinking a lot of water and eating before and after long-distance running, so as not to increase the burden on the gastrointestinal tract. After a long run, you are sweating and thirsty, so you should not drink water immediately. You should have a rest and then drink water slowly, don't drink too much at once.

The benefits of long-term running

1, improve sleep quality: By running, the amount of blood supply and oxygen supply to the brain can be increased by 25%, so the quality of sleep at night will also be improved.

2. Increase the vital capacity: Running can increase the vital capacity from an average of 5 or 8 liters to 6 or 2 liters, and at the same time, the oxygen carrying capacity in the blood will be greatly increased.

3. Exercise myocardium: During exercise, the frequency and efficacy of heart beating are greatly improved, and the elasticity of blood vessel wall is also increased.

4, enhance immunity: running can promote the production of white blood cells, can eliminate viruses and bacteria in our body.

5, enhance physical toughness: running can enhance the anti-injury ability of tendons, ligaments and joints and reduce the chance of sports injuries. At the same time, skin, muscles and connective tissue can also become stronger.

6, eliminate tension: jogging can inhibit the secretion of adrenaline and cortisol, two hormones that can cause tension, while releasing "endorphins" that make people feel relaxed.

7, anti-aging: regular exercise, the secretion of growth hormone will increase, can delay aging.

What should I pay attention to when running?

1, pay attention to choose the right running shoes.

Typical jogging shoes should be light and soft, but the soles have to withstand repeated impacts, so they must be made of several layers of different materials. A good pair of jogging shoes should generally meet the following conditions: firm heel, wide and firm heel and soft front sole 1/3. Friends who have just started running can choose running shoes according to their feet. Sports brand Yasushi and Mizuno's official website can test bipeds.

2. Pay attention to the correct posture

At the beginning, runners should pay attention to landing with the middle of the sole of their feet, so that the impact force can quickly spread to the whole sole. The calf should not cross too far. Keeping a high pace and running in a short span (stride) is the correct posture. When running, the thighs and knees are forced forward, not upward. When your legs swing forward, take the initiative to send your hips. Running to lose weight is to pay attention to the rotation and relaxation of hips.

3, do not ask how far to run.

Experts suggest that when girls start running, they can run according to their feelings, don't set time or distance goals for themselves, and go home to rest when they are tired. You can combine jogging with brisk walking. Run for a while when you are tired, and continue running when you recover. Don't worry, friends who have just started running can run step by step, which is more conducive to staying strong.

What are the taboos for running healthily? 2. Running is a whole-body exercise, which can make the muscles of the whole body contract and relax rhythmically, increase muscle fiber and increase protein content. Muscular development is one of the signs of bodybuilding.

Second, bones are the scaffolding of the body and the lever of human activities. Teenagers in the growth and development period can improve blood circulation, increase nutrient supply to bone cells, improve the growth ability of bone cells, and thus promote the normal development of bones. The metabolism of the elderly is weakened, muscles are gradually atrophied, bones are degenerated, and bone and joint diseases are increasing. Persisting in running can strengthen metabolism, delay the degenerative changes of bones, prevent the occurrence of bone and joint diseases in the elderly, and thus delay your aging.

Scientific swimming creates a sexy curve for you.

Swimming is a whole-body exercise, which can not only improve your heart and lung function, but also exercise almost all your muscles, especially by insisting on regular intensive training, which can be completely transformed in a few months. In the water, people's bones are fully relaxed, and they can have a chance to stretch, which is conducive to maintaining a tall and straight figure. For the growing teenagers, regular swimming exercise can make you grow into a tall man.

The resistance of people moving in water is 12 times greater than that on land. When their hands and feet move in the water, you will definitely feel strong resistance, so the muscles of back, chest, abdomen, buttocks and legs can be well exercised in swimming. The well-defined muscles of swimmers are the best evidence.

Swimming is also an intense sport. The heat transfer speed of water is faster than that of air, which means that people will lose heat quickly in water, and swimming will consume a lot of heat. Excess fat on your body will also dissolve in water quietly.

Third, the heart is the general hub of blood supply to the whole body and the driving force of life. Long-term running will make your heart muscle stronger and increase the content of protein and myoglobin. Under the X-ray perspective, it can be clearly seen that the athlete's heart is bigger than the average person, with a plump appearance and a strong pulse. The average person's heart volume is 765-785 ml, while those who insist on exercise can reach1015-1027 ml, and the heartbeat is slower than that of normal people 10-20 beats/min, thus reducing the workload of the heart. On the other hand, running can enhance the endurance of the heart. As we all know, when the heartbeat exceeds 100 beats/minute, the average person will feel dizzy, flustered and asthmatic. Long-term runners can tolerate 150 times/minute.

Fourth, people's life activities are inseparable from oxygen for a moment, inhaling fresh oxygen and exhaling carbon dioxide. Vital capacity and maximal ventilation are important indexes to measure the health of respiratory function. Running can develop respiratory muscles and increase vital capacity 1-2 liters. The maximum oxygen uptake of trained athletes is 33-60 higher than that of ordinary people.

5. Running can enhance gastrointestinal peristalsis, increase the secretion of digestive juice, improve digestion and absorption capacity, thus increasing appetite, supplementing nutrition and enhancing physical fitness.

6. For women, running helps to regulate menstruation and reduce gynecological diseases. An American obstetrician and gynecologist investigated the menstrual cycle of 394 female athletes in the 1979 New York Marathon. It was found that 26% of women with menstrual disorder recovered their normal cycle, and 17% of women with amenorrhea recovered their menstruation. This is because running increases metabolism, promotes digestion and absorption, regulates nervous system function and improves endocrine function.

Seven, running can temper people's will and perseverance, enhance toughness and patience, improve sensitivity and promote adaptability to the environment. People who insist on exercising for a long time have three characteristics when completing quantitative work: first, they act quickly; Second, it has great potential and can exert its maximum functional potential to complete the task; Third, the recovery is fast, the fatigue is eliminated quickly and thoroughly, and it can quickly return to a calm level.

Running mistakes that we don't even know about.

(1) Go straight into battle at the beginning of running, ignoring the most important warm-up exercise.

In the Olympic Games, do athletes in pommel horse, gymnastics, swimming and other events have to do warm-up exercises before the start of the competition? In the early warm-up exercise, the ligaments of our limbs have been well stretched, and the muscles have also been well stretched. During exercise, we won't cramp and get hurt because of muscle tension.

(2) It is forbidden to touch the ground before operation.

We found that many MMs like to land their forepaws first when running, which has become a habit. Why do some people often run, but their calves are getting thicker and thicker because of lack of running skills? The correct way to run is to land on the heel first, and then run slowly with your front paws on the ground.

(3) Avoid running fast

Some MMs like to run fast to achieve the effect of sweating, so that they can not lose weight, but make their calves run stronger and stronger. Running itself belongs to aerobic exercise, and jogging can achieve the effect of aerobic state, so that excess fat in the body can be burned. Fat burns after 30 minutes of continuous exercise, so only jogging for more than 30 minutes can achieve the effect of losing weight.

(4) Stretching after running

It is not advisable to sit down and rest immediately after running. At this time, the calf muscles are just in a state of intense exercise. To keep the perfect line of the calf, it is necessary to stretch. You can find a place with a horizontal bar or keep your legs straight and your hands straight and touch the ground, so you can stretch your legs.

(5) If necessary, you can soak your feet after running.

Some mm think their feet will be tired after running. At this time, they might as well take a bucket of hot water to soak their feet to relieve the tension caused by exercise in their calves, which is conducive to blood circulation.

Some common sense in running allows us to accumulate a little health in running.

Running tips

Element 1: landing buffer

If you carefully observe other people's running, you will find that many people touch the ground with the sole of their feet and make a loud noise when they touch the ground. The correct action is to run with your feet on the ground first, and then transition to the whole foot. This is a kind of protection for ankles and knees to prevent periostitis.

Element 2: Swing 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.

Element 3: Hold your head high and hold your chest high.

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.

Element 4: Breathing

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.

Element 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) ×60%. You can measure the following items correctly while running.

The correct way to lose weight by running.

The weight loss method of running in situ is decomposed into 1 hour uninterrupted leg running and upper body exercise. The single arm swing in traditional running is a very boring thing, and it will be very tired to keep 1 hour with a single arm swing. So the correct running method can better promote weight loss.

Warm-up in 5 minutes = Walk slowly 1 min. Walk fast for 4 minutes. When you start watching TV, you can let your arms swing on both sides of your ribs and your feet walk slowly in the same place. It takes about 1 minute to walk in the same place, so that your body can move first.

Then, slowly speed up the frequency of the swing arm, and at the same time, the frequency of the foot is also accelerated, becoming a fast walk. At this time, the hands swing from both sides of the ribs to the chest. Don't make a fist, relax, and then palm down. This action is a bit like kneading dough, and it feels like pressing down.

Jog for 5 minutes, then walk for 4 minutes, then speed up the pace and gradually change from walking to running. At this time, you must not run too fast, and don't breathe in haste to avoid getting angry. The movements of the hands can be easily turned back to the sides of the body and then swung rhythmically. You can transfer your excitement to TV and turn running into an auxiliary exercise to watch TV, so that you will find yourself less tired.

After 60 minutes of endurance running, enter the endurance running stage. The 60-minute running process is challenging for everyone. In the process of running, the most important thing is to learn to transfer the excitement of the brain when running. Remind everyone that it is best not to choose slow-paced TV dramas, otherwise running will be surprisingly tiring. It is suggested to choose fast-paced film and television works.