China people generally think that beginning of winter is the beginning of winter. At this time, the weather is getting drier and drier, and the overall temperature drops rapidly. The real winter has arrived. After beginning of winter, some people who are afraid of the cold will stay at home and indoors, but in fact they also need moderate physical exercise in winter, such as long-distance running, which is a winter sport worthy of people's attention. Let me introduce it to you below.

Long-distance running is a winter fitness exercise suitable for all ages, which strengthens myocardial contractility, increases cardiac output and improves oxygen absorption and transportation efficiency. Therefore, long-distance running can have a good effect on cardiopulmonary function, and long-distance running exercise can make people energetic and enhance their physical strength.

Modern research has found that long-distance running can promote fat metabolism, convert fat into heat energy and consume it, and play a role in losing weight, reducing blood fat and preventing atherosclerosis. Long-distance running can also mediate the functions of brain nerve and cardiovascular system and the process of excitement and inhibition, thus eliminating the tension of nerves and blood vessels, so that some hypertensive patients can recover from long-distance running. Long-distance running can make bones tough, increase support and enhance muscle toughness.

Beginners of long-distance running should first walk and jog alternately, gradually increase the amount of exercise and grasp their own standards. The intensity of long-distance running is determined by speed. Different people have different reactions because of their weight, physique, physical condition and exercise time. Heart rate is a direct measure of exercise intensity, and its heart rate should not exceed the rest heart rate plus 60 times during exercise. After exercise, the heart rate returns to normal, and it is advisable not to feel tired the next day.

Be prepared before each long-distance running, relax your muscles, move your joints, and make your body slightly warm, so that you won't feel breathless when you start running. When running, you should hang your shoulders naturally, swing your elbows inward and forward, lean forward slightly, follow the ground with your feet first, and all your feet will transition to the ground, so that your calf muscles can relax and you won't feel tired. Breathing should be coordinated with the pace, two steps at a time.

Run long distances at least three times a week, each lasting 3040 minutes. If the interval is more than three days, start with a lower intensity.

In addition to the above precautions, it should also be noted that you can't run long-distance running immediately after supersaturated meals. At the end of the activity, you should slow down, walk, relax your muscles, gradually eliminate sweat, restore calm, and don't stop running suddenly.

Of course, for middle-aged and elderly people, women and children who are weak and even suffer from some chronic diseases, winter exercise needs to be cautious. Friends who are interested in long-distance running should first consult a professional doctor about their physical condition and get permission before running.