1, pay attention to the running posture.
The correct running posture should be the transition from heel to forefoot.
2. Relax after running.
Stretch and relax the calf, friction stretching.
3. Pay attention to the running time and speed.
The general aerobic exercise time is 20 to 60 minutes. Excessive aerobic exercise will cause muscle fatigue and joint wear. The speed should not be too fast, and the heart rate of aerobic exercise should be controlled within (220- age) × (60%-80%). For example, a 20-year-old man's heart rate during aerobic exercise is 120 ~ 160 beats/min. Fat will stop decomposing in anaerobic state, and will not burn outside the above heart rate range, so the exercise effect cannot be guaranteed.
The benefits of running to the human body;
Method:
Lose weight and shape
Running is an aerobic breathing exercise. After running for 20 minutes, the fat began to burn. You can lose weight by running. It can make muscles of the whole body contract and relax rhythmically, increase muscle fibers and increase protein content. Muscular development is one of the signs of bodybuilding.
Keep young
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.
Enhance cardiopulmonary function
During exercise, the frequency and efficacy of heart beating are greatly improved, and the heartbeat, blood pressure and elasticity of blood vessel wall are also increased. The maximum oxygen uptake of trained athletes is 33-60% higher than that of ordinary people.
Improve sleep quality
Through running, the blood supply and oxygen supply to the brain can be increased by 25%, so the quality of sleep at night will also be improved.
Improve sexual ability
Long-term exercise contributes to the improvement of sexual ability.
Enhance gastrointestinal peristalsis
Running can enhance gastrointestinal peristalsis, increase the secretion of digestive juice, improve digestion and absorption capacity, thereby increasing appetite, supplementing nutrition and strengthening physical fitness.
Reduce gynecological diseases and regulate menstruation.
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.
Temper one's will and perseverance
Running can temper people's will and perseverance, enhance people's toughness and patience, improve people's sensitivity and promote people's 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.