First, endurance aerobic exercise, such as jogging, can improve people's cardiopulmonary function and skeletal muscle ability, which is very beneficial to improve our physique, enhance immunity and reduce the chance of getting sick. It can also promote our metabolic ability and improve our body's utilization rate of oxygen and nutrients.
Second, jogging is good for our digestive system, which can increase our appetite, enhance our digestive function, promote the absorption and utilization of nutrients, and improve indigestion, abdominal discomfort, constipation and other problems.
Thirdly, jogging helps us to consume excess energy, which is a simple, effective and convenient way to control our weight. Overweight is an important cause of chronic diseases such as hypertension, hyperlipidemia and hyperuricemia. Being overweight can also harm our bones and joints. Most people with osteoarthritis are overweight.
Fourth, endurance aerobic exercise can improve our body's sensitivity to endocrine hormones such as insulin, control our blood sugar level well, and reduce the possibility of diabetes. It can also reduce the incidence and development rate of various complications of diabetic patients.
Fifth, outdoor activities such as jogging can alleviate the symptoms of anxiety and depression caused by our daily life and work, fight against psychological problems such as bad emotions and keep a good mood. We can even make new friends, expand our social circle and increase our sense of social identity.
Of course, not everyone is suitable for jogging. In particular, some middle-aged and elderly people with chronic diseases should choose the exercise mode that suits them under the advice of doctors.
Jogging every day is definitely good for your health. Really, as many people say, it can improve the body's immunity and prevent and reduce the occurrence of some frequently-occurring diseases and chronic diseases (in fact, the benefits of running are very many).
A runner beside me is a 73-year-old man. He has been running for more than 30 years, rain or shine, and runs 10 kilometers every morning. Now the temperature here is already very low in the early morning (people are wearing sweaters), but he is still running in vest pants, which is unimaginable. He has never caught a cold, had an injection or taken medicine, and his physical fitness is particularly good. He didn't look like a man in his 70s at first. He is my running friend, an example for me to learn and my idol.
I started running after I retired five years ago. There was no sports foundation before. Now you can jog 7 kilometers a day through practice, and you can persist in the heat and cold. The main purpose of my running is to prevent "three highs" and improve my immunity. Now I see that I have achieved my original purpose. The jogging effect is particularly ideal, and there is no discomfort in the body. I feel better than my peers.
I would like to appeal to friends who are interested in running. In order to improve your quality of life, have a healthy body and really enjoy a better and happier life, please join the running industry as soon as possible.
I started doing morning exercises in 2002, and then I started walking. I walk 5 kilometers every day. Start running on 20 12. From the beginning of 1 km to the present 5 km, it feels good all the way. One is that my health has improved and I never catch a cold. In addition, my weight has been kept at around 75 kilograms. Running, in particular, can make people energetic and run all day.
From a health point of view, jogging is the best aerobic exercise. The body is not easy to get hurt, the strength is easy to be accepted, and the difficulty coefficient is relatively low. Suitable for most people who want to run and exercise. Long-term persistence is very helpful to enhance endurance and improve overall quality. If you are a novice runner, older, or want to run for a long time, then jogging is recommended as an exercise method, which is more beneficial to your health.
First, the health benefits of morning running 1, which can enhance cardiopulmonary function: jogging can increase vital capacity and enhance people's respiratory function. Jogging provides 8- 12 times more oxygen than meditation. Jogging will deliver a lot of oxygen to various organs of the body. Long-term jogging can accelerate blood circulation in the body and effectively protect heart health.
2, slimming effect is obvious: jogging for an hour in the morning, because it lasts for a long time, can burn more fat, consume more calories in the body, can reduce the body fat rate, improve the metabolism of the human body, reduce excess fat on the body, keep healthy, symmetrical, tall and straight, and wear better.
3, the body is healthier: regular jogging can improve human immunity and resistance, and the number of colds and fevers is reduced. Jogging can improve gastrointestinal function, enhance digestion and absorption ability, increase blood supply and oxygen supply to the brain, improve sleep quality, be more energetic during the day and improve work efficiency.
4. Better mental outlook: When people jog, their body and mind are relaxed, their brains are emptied, and their inner depression and pressure in work and life are released. After running, I feel relaxed and comfortable, my mind is clear, my mood is better, and my temperament and image have changed greatly from the inside out.
Second, the correct way to jog 1, posture: when jogging, the upper limbs are relaxed, the lower limbs are elastic, look forward, chest out and abdomen in, hands clenched, and naturally swing back and forth.
2. Speed: Don't jog too fast, just reach the speed of talking with the other person. It is appropriate for you to feel relaxed and comfortable. Don't push too hard and don't force yourself too much.
3, strength: take the initiative to lift your legs when jogging, take the initiative to send your hips, and experience the feeling of hip strength.
Third, jogging precautions 1, pay attention to warm-up, stretching and relaxation: before starting running, muscles are stiff and various functions of the body have not been awakened. At this time, it is very important to warm up 10 minutes or so. Pay attention to stretching and relaxing 10 minutes after running, which can prevent body aches and joint injuries.
2, protect the knee joint and ankle joint: running can not persist, the biggest reason for easy to give up is joint injury. In addition to stretching and relaxing before and after running, we should also master the strength not too much, the distance not too far, and the time not too long. Run 4-5 days a week and rest 1-2 days.
3, to ensure nutritional supply: running physical energy consumption is relatively large, add more high-protein fish, shrimp, eggs, milk food, don't wait for the body to be hungry, usually reserve more energy, keep enough sleep and rest, running will not be tired, and the more you run, the more you want to run.
In a word, jogging in the morning is good for your health. The intensity of jogging time should vary from person to person, which is most suitable for you. You should stick to scientific and reasonable running. After a long time, your body will get healthier and healthier. If your city is not as bad as the Imperial Capital, and the air is good every day, and then you run and jog outdoors for an hour every day, then in the long run, your body will be in front of the crowd 10%.
But it is worth noting that you must pay attention to your running posture when running. If your running posture is correct, you will not only stay away from the pain of running, but also love running more and more, enjoy running more and more, and strengthen all kinds of muscle strength needed for running during running. It is difficult for you to encounter the running pain that is very common now.
But if you don't know the correct posture of running, for example, you can stride, that is, your feet are in front of the vertical line of the center of gravity, or you can land on your heels, then it won't be long before you feel pain in your knees, ankles, or feet, and so on, and you will encounter some common and common running injuries.
So before you decide to jog for an hour every day to complete your fitness habit, you must pay attention to learning the correct running posture first.
When your running posture is correct, even if you only run for 40 minutes or half an hour every day, as long as you stick to it, your body will gradually get better.
Hello, I'm Bai Mo, a runner, and I'm glad to answer this question.
Jogging is the king of aerobic, and jogging every day is good for our health. In the morning, we can always see people running in parks, greenways, roadsides and playgrounds.
Careful observation shows that some of these runners only run for about 20 minutes, some run for about an hour, and some can run for more than an hour.
We know that if the running time is too short and the intensity is not enough, the exercise effect will be greatly reduced; Running for too long will cause excessive exercise and bring harm to the body.
Only by jogging at the right time can we get the best exercise effect without harming our health.
So, what kind of running time can we get the best exercise effect without harming our health? Below, let's analyze it in detail.
The first 15-20 minutes of each run is the warm-up stage.
The main function of warm-up running is to wake up our bodies, make our bodies transition from a static state to a moving state, and make the moving system excited.
Accelerate our blood circulation, make the heart rate gradually rise and stabilize in the aerobic heart rate range, warm up the muscles and make the joints flexible.
Because warm-up running is a process of warming up the body, the exercise value we get in the warm-up running stage is not too great.
Once we have passed the warm-up running stage, our heart rate will remain within the aerobic heart rate range, and our muscles and bones will fully enter the running state. At this time, the effective exercise of jogging on our body began.
If you keep jogging for 40 minutes, you will get about 20 minutes of effective exercise time; If we insist on running for an hour, then we can get about 40 minutes of effective exercise time.
Why not suggest jogging for more than an hour? Most novice runners jog for more than an hour continuously, which will lead to insufficient physical strength and excessive exercise.
Physical problems will directly lead to the deformation of running posture, which will easily threaten our body to have muscle strain, fasciitis and bone and joint problems.
Excessive exercise leads to our deep fatigue. Our recovery time will be prolonged, and we are prone to fatigue, listlessness, loss of appetite, poor sleep and decreased resistance after running.
Moreover, under the condition of insufficient physical strength, the exercise effect we get by continuing jogging has been minimal.
Therefore, jogging for 40-60 minutes at a time will give us a better exercise effect and will not hurt our health. So, my answer to this question is:
I am the inky white of the scenery, and this is my answer. I hope I can help you, thank you!
Hello, runners who like running. 20 13 started running after retiring. Now I insist on running 5 to 8 kilometers every day, and my weight has been kept at around 74 kilograms from 8 1 kg. Through running, you will experience different feelings, from psychology, physical strength, spirit and so on. Go and experience it. It is recommended that middle-aged and elderly friends who have time exercise for an hour from 3 pm to 5 pm.
About the benefits of running, some friends explained it well, but about the running time, I personally don't recommend running in the morning.
Because plants can't produce oxygen through photosynthesis at night, the oxygen content in the air is relatively low in the morning. It is very dangerous for the elderly with fragile cardiovascular system to start running just after waking up in the morning. Moreover, if you run for an hour in the morning, you will easily get tired, which will lead to a sluggish day and affect your work and life during the day.
Theoretically speaking, the oxygen content in the air is the highest at dusk, and the human body has the strongest coordination, adaptability and sensory ability in all aspects. At this time, blood pressure and heart rate are relatively low and stable, which is a more suitable time for jogging.
According to scientific research, after running and exercising at night, the brain can secrete melatonin and growth hormone more fully during sleep, which is beneficial to the growth and development of teenagers and the improvement of adults' physical immunity, and can effectively improve the quality of sleep. But be careful not to run within an hour before going to bed, so your body will be too excited to sleep.
Everyone needs to pay attention to the following matters:
1. Now the air pollution is very serious. Try not to jog outdoors in foggy days, which will definitely do more harm than good to your health!
2. Don't run half an hour before meals, one hour after meals and one hour before going to bed.
Warm up before running, and don't sit down immediately after running. You should walk slowly for two or three minutes, then stretch yourself and have a rest.
Don't take a bath immediately after running, especially in summer. Don't take a cold bath immediately after running, and then take a warm bath when the body sweat evaporates almost.
Don't drink too much water after running, let alone drink cold drinks. Try to replenish less water and more water.
Patients with cardiovascular diseases must run under the guidance of professional doctors to avoid unnecessary injuries.
For more fitness and fat reduction, please pay attention to a fitness little Jack.
Jogging for an hour every morning must be good for you.
Jogging, as a low-intensity aerobic exercise, is not a burden to health and is relatively friendly to the knee joint. At the same time, it can bring continuous cardiopulmonary stimulation and reduce fat, and there is no special equipment and venue requirements. It is a kind of exercise mode suitable for everyone.
How to run in the morning correctly? You must master the correct ways and means in any exercise, so as to improve the training effect and minimize the risk of injury. Although jogging is very simple, we should also pay attention to the following points.
First, you must have breakfast when jogging in the morning.
After a night's sleep in the morning, the glycogen level in our body will be in a relatively low state. At this time, even if you do low-intensity aerobic exercise such as jogging, the consumption and burden on your body will be even greater. Therefore, you should rest for more than 30 minutes after breakfast, so that your body can supplement enough nutrition.
Although some friends choose to do aerobic exercise on an empty stomach in the morning in order to achieve the effect of reducing fat quickly, it will decompose fat more efficiently, but it will also make us prone to hypoglycemia and other phenomena. My personal advice is that unless you have a good training foundation, it is not recommended to start jogging on an empty stomach without breakfast in the morning.
Second, you must warm up before jogging in the morning.
When you get up early, your body is not fully shaped, your nervous system is not well activated, and your activities will be relatively slow. At this time, if you start exercising directly, it is easy to increase the risk of injury, and it will increase the possibility of muscle strain and ankle and knee injury during jogging.
Therefore, before jogging, it is necessary to spend about 10 minutes to fully warm up, stretch the ligaments of the lower limbs, activate the muscles and nerves of the lower limbs, move the ankles and knees, and increase the secretion of joint fluid, and then start jogging training to obtain better training results.
Third, the morning run must ensure the standard of action.
Action standard is always the most important link in our practice. The correct jogging posture can make our ankles and knees bear less pressure, make our muscles exert more force coherently, and make running less laborious.
Correct jogging posture should pay attention to the following aspects:
Fourth, jogging in the morning is best to keep your heart rate at a certain level.
Studies have shown that when our heart rate is maintained between 60% and 80% of the maximum heart rate during running, we can get the best aerobic exercise effect, which has a good effect on cardiopulmonary stimulation and fat loss.
For joggers, we can try to keep the heart rate between 60% and 70%, and we can roughly estimate our maximum heart rate by the age of 220.
You can also judge whether you are at an appropriate heart rate level according to your running state, that is, you feel a little breathless when jogging, but you can talk but not sing. At this time, we are often in a good aerobic heart rate level.
Fifth, you must stretch and relax after jogging in the morning.
After jogging in the morning, we must pay attention to stretching and relaxing, which can help us recover from exercise fatigue faster and avoid all kinds of discomfort caused by muscle tension and contraction caused by exercise.
The muscles that we should pay special attention to after jogging are our iliopsoas, rectus femoris, hamstring, gluteus maximus and calf muscles. These muscles are also the main strength muscles in jogging. Many friends feel back pain and discomfort after running, which is because of the tension of these muscles.
To sum up, jogging is a very good exercise, its intensity is suitable for people of any training level, it brings good cardiopulmonary training and fat reduction effect, and the risk of injury is very low.
Running for an hour every morning is a suitable training method and has many benefits to health. As long as we pay attention to the above five points, we can fully enjoy the benefits brought by regular jogging and aerobic exercise. Stick to it for a while, and your body will get better and better.
Let's talk about the three key words of the topic first. Let's start in the morning.
Although many people are debating whether to run in the morning or at night, and all of them have theoretical support, no one can scold anyone.
But I think, as long as you have time, go running. Many people have time in the morning, others can get up. Many people can't get up in the morning, but at night, you can't let people run.
Running, as a physical skill that human beings have had since their birth, has always helped human beings survive to this day. When they are in danger, they must run away when they see food. This thing is morning and evening.
Even in today's society, the most frequent running is on the way to the canteen, not necessarily in the morning and evening.
Personally, I never get up in the morning, and I feel stiff after getting up, not to mention running and wearing socks like a zombie. If you want to run, you must do it for an hour just to prepare for the activity.
Say everyday.
Running, especially jogging, is a good exercise, but it is not good if you add it every day.
First of all, you should determine your physical condition, that is, what kind of physical level you are. Running is actually a very complicated project if you put in exercise. Simply put, it is a continuous jumping action.
First of all, people's physical strength is actually very low now, and they don't do any exercise since childhood. They lie down and sit all day, and the muscles from ankle to knee are basically not exercised. Occasionally, they will sprain themselves by jumping. Do you think you will be all right if you dance for an hour and dance every day?
If you are a professional athlete or a senior runner and just run every day, there is nothing wrong with your body, then forget it.
The last is an hour.
To tell the truth, an hour is a long time. Many people can't even run for ten minutes. If you keep these people going for an hour, you will wear them out.
The opinions and suggestions here are simple. Take your time. You don't have to run for an hour at first. Run for ten minutes first, and run for three or four days a week. If you feel lighter, add another ten minutes, make up for half an hour, or run three or four times a week. If you think you can make progress again, you will work hard and stick to it for an hour.
After an hour of exercise, you need to pay great attention to stretching and relaxing. Here is a picture for everyone to learn by themselves.
Finally, it is meaningless to bid farewell to leg press after running, and it is easy to get hurt.