A 40-year-old man is the peak of his life and the pillar of his family. There should be no accidents, so you must protect your health by running!
How long does it take to run four kilometers every morning? How much does it cost you to have a serious illness? I believe everyone will calculate this account!
Now many 40-year-old friends are under great pressure. They can't eat well and sleep well, and their health is also declining. So they should go jogging in the morning and exercise by running!
Why do I advocate 40-year-olds running four kilometers in the morning? The following reasons can convince you!
At the same time, I will also tell you some problems that need to be paid attention to when running!
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What is the most powerful weapon in our bodies? There is no doubt that it is the immune system!
Strong immune system, you are not easy to get cancer, you can kill viruses and bacteria in time, and your body is really strong, so you won't get sick so easily!
40-year-old people's immunity is declining, but if you run four kilometers every morning, over time, your immunity will be enhanced and your body will be great, even you won't catch a cold or have a fever all year round!
2. The benefits of the nervous system
Scientific research shows that people who have been under high pressure for a long time have poor immunity, poor mental state, decreased thinking ability and depressed mood all day. After a long time, it is prone to mental illness, especially for men in their forties!
But if you run 4km every morning, your body will secrete dopamine and adrenaline, which will make you feel happy, reduce the pressure in your heart, and be optimistic about life, which is very good for your health!
Step 3 practice systematically
Our body has bones, muscles, ligaments, internal organs, blood vessels and various organs!
If you run four kilometers every morning, these organs and tissues can get exercise! Running can burn fat and keep you away from the danger of getting fat!
There is less fat in the body and blood vessels are not easily blocked! Running four kilometers often will make blood vessels more flexible, blood flow faster, material exchange faster, and your internal organs will benefit and slow down the aging of your internal organs!
Problems needing attention in running 4km every morning!
1. Early adaptation
A 40-year-old man has just gone running, so don't rush for success. He should get used to it first. At first, he should walk fast, and then jog for a while. He should run a little more every day, 30-50 meters, and make a little progress, which can not only lay a good foundation, but also prevent injuries!
2. About eating and sleeping
A 40-year-old should learn to manage his diet. They must eat a lot of vegetables and high-quality meat every day, such as shrimp and chicken, fruit, sweet potato and corn every day, and control oil and salt reasonably for three meals!
Protect your knees
Run 4km at the age of 40, don't blindly buy a pair of shoes suitable for big brand feet, run on a flat track every day, and warm up dynamically before running to ensure that your knees don't make abnormal noises and bend flexibly, so as to ensure that your knees don't get hurt!
I hope all 40-year-old men will keep running in the morning for three months, and you will see the benefits. If you don't insist, sometimes you will go to the hospital to see or think about your family, and you will insist!
Please comment and answer any questions!
A 40-year-old man running four kilometers every morning must be good for his health. Both physical and psychological qualities are helpful. An hour in the morning is worth two in the evening. Getting up early and exercising can help you get rid of drowsiness, be full of energy and be motivated to do things all day. No matter how old you are, people who can keep running have good physical and psychological qualities.
Matters needing attention in morning running.
Everyone knows that the whole person just got up is listless and needs time to buffer. So be sure to drink water before running, so that the blood will not be so sticky. Be sure to warm up and let the functions of all parts of the body play a role. Remember to keep warm in winter
Morning running can enhance physical fitness and reduce diseases.
The correct way of running can enhance physical fitness. It is healthier to run four kilometers every morning at a pace of about 6 minutes per kilometer. Stick to it every day, and you will find yourself very different from many people who don't like sports. You walk with the wind and hold your head high. People who don't like sports always walk with their heads down. The weather changes greatly, and people who don't like sports are prone to get sick. And you like running in the morning, and you won't get sick several times a year.
Morning running can exercise willpower and improve psychological quality.
Getting up early and running every day can be said that many people can't do it, including the author. I admire people who insist on running in the morning every day. Morning running can exercise a person's willpower. Like many successful entrepreneurs, they all have the habit of getting up early to exercise. Morning running can also improve people's psychological quality.
Ok, it must be good! Insist on exercise to promote health and slow down aging. Morning running can also breathe fresh air and absorb the essence of nature!
By the age of 40, the function of the body began to deteriorate. Pay attention to keep warm when running in the morning, do a simple warm-up, make your muscles excited, and start running after your joints are flexible to avoid injury. In addition, pay attention to foggy days and try not to run!
When running, you should step by step, so that your body can adapt!
Running four kilometers in the morning can be a step closer. If it is more than 5 kilometers or longer, it is best to let your heart rate reach 60-80 of your maximum heart rate when running, so that you can exercise your cardiopulmonary ability. In order to avoid monotonous running, you can do other aerobic exercises, such as jumping rope by bike and swimming, which are all good and can adjust your interest in sports.
Add some anaerobic strength exercise to make muscle growth more beneficial to health. You can also do bobby jumps and so on.
Pay attention to nutritional supplements to ensure energy supply during running!
In short, just keep exercising, moving is better than not moving!
There are many benefits, but there is a big problem: the knee joint is excessively worn.
Bones are lined with cartilage, but cartilage will gradually wear out, so the height of the elderly will become shorter and the bone problems will be much more than those of the young.
Running, especially downhill, is easy to excessively wear knee cartilage. Once you wear it, you can't make it up.
To tell a true story, I had the habit of running in the morning when I graduated. I am a member of the school swimming team, and I have great confidence in my physical fitness. I run the standard track 10 lap every day, almost 4 kilometers.
I met an old man there. He looks like 5-60 years old. His hair is all white. I run the inner ring and he runs the outer ring. I still can't catch up with him. I stopped at 10 lap and he was still running. . . . You can imagine how healthy he is.
At the age of forty, I kept running for three years. About 50 kilometers per week. Except for injuries, they usually insist on running 10 km every day. Lose up to 48 pounds before running. Now it's about 130 kg. The first is that peers who don't exercise look young and energetic! Mental state and mental outlook are very good. Second, the laboratory indicators returned to normal. Third, my memory is much better than before A little personal experience.
4 1 year-old, running almost every day in warm weather season, 5 km is the minimum standard, and generally taking a rest in winter, about 10 km each time. Half a horse once a month on average, and more than two marathons a year in nearby cities are also half a horse. Don't care about speed, mainly participation. If you are unwell or because of the weather, generally keep more than 10 thousand steps every day. The only drawback is that I can't control my mouth, so I have been overweight.
Does running have anything to do with age? Running is beneficial as long as physical conditions permit. Four kilometers a day is not much. I still run 8- 10 km every day, sometimes half a horse, and I run about 260 a month, so don't worry, just be comfortable, master the rhythm and running posture, and pay attention to warm-up before running and stretching after running. I wish you all more and more happy and healthy running.