The research on the benefits of jogging 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. 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. 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. Jogging can control weight, prevent arteriosclerosis, regulate the excitement and inhibition of cerebral cortex, and eliminate brain fatigue. Jogging can also make the human body produce a low-frequency vibration, which can exercise the smooth muscle of blood vessels, thus increasing the tension of blood vessels, removing the deposits on the blood vessel wall through vibration, and preventing the accumulation of blood lipids on the blood vessel wall, which is of great significance for the prevention and treatment of arteriosclerosis and cardiovascular and cerebrovascular diseases. How to jog "The Emperor's Internal Classic" records: "Lie down at night and get up early, striding to court." Running in the morning is good for your health. Its speed should depend on physical strength, and it should be slow rather than fast. It should move forward at a natural pace and follow the principle of gradual progress and perseverance. Running should start from a short distance and gradually increase the running distance. The master of the amount of exercise is to feel relaxed and comfortable after jogging, and there are no adverse reactions such as shortness of breath, low back pain and special fatigue. When jogging, your heart rate should not exceed 180 per minute minus your age. When jogging, the muscles of the whole body should be relaxed, and the breathing should be deep and long, slow and rhythmic. You can take two breaths, two breaths, three breaths, three breaths. Take a deep breath with your abdomen, bulge your abdomen when inhaling and close your abdomen when exhaling. When jogging, walk briskly and swing your arms naturally. It is advisable to run for 20 to 30 minutes every day, but it must be adhered to for a long time to be effective. Jogging can be divided into in-situ running, free running and quantitative running. Running in place is jogging in place. At first, you can run 50 ~ 100 steps at a time, and gradually increase it. After 4 ~ 6 months, you can increase it to 500 ~ 800 steps at a time. Running with high legs can increase the intensity of exercise. Free running means changing the running speed at any time according to your own situation, regardless of distance and time. Quantitative running is limited by time and distance, that is, running a certain distance within a certain period of time, from more to less, and gradually increasing. References:

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