The benefits of running to the body, different sports are suitable for different times, exercise is very important in our daily life, aerobic exercise is very beneficial to our health, and simple exercise can also help us exercise and understand the benefits of running to the body, so act quickly!
The health benefits of running are 1 1. Adjusting breathing helps to speed up.
If you want to get better exercise effect in running, you must speed up the running process. When accelerating, people often find it difficult, and some people even bite their teeth to force their thighs. This method is wrong.
When running, we all start from walking and slowly increase the speed, and then the pace should be gradually accelerated with breathing.
Take a deep breath when accelerating, lengthen the breathing time, and adjust the pace frequency to three steps, one breath and three steps, and improve the speed by changing the frequency.
In addition, when people with poor physical fitness accelerate, they should start with small steps. Running acceleration is also a programmed operation of human machine, not just gnashing your teeth. By adjusting breathing, you can make running time last longer and exercise effect more obvious.
2, deepen breathing to relieve fatigue
When you run to 10 ~ 20 minutes, many people will be unable to run, feel chest tightness and asthma, and feel weak in legs and feet, and want to stop. This is extreme. But if you stop here, you won't get a good exercise effect. In fact, the emergence of poles is mainly because the transition from static to high-speed motion requires an adaptation process.
This process is also a process of mutual adjustment between the respiratory system and the motor system of the body. Actively adjusting breathing can help people get through the physical limit quickly, and then stick to it and continue to exercise.
When the pole appears, it is necessary to slow down, deepen breathing, help oxygen and carbon dioxide fully exchange in the alveoli, and increase the exchange area. When the discomfort is relieved, it is necessary to speed up the breathing frequency and accelerate at the same time.
After half an hour to 40 minutes of exercise, the second pole may appear in the human body. For athletes, it is necessary to adjust the exercise intensity and breathing frequency at this time; For ordinary people, it is suggested to stop exercising and have a rest at this time.
3, nose and mouth breathing at the same time
When people first started running, the speed was very slow and they were in the warm-up stage. At this time, the body's demand for oxygen is not great, and it can be dealt with by breathing through the nose. With the running distance getting longer and faster, the body's demand for oxygen will increase greatly. At this time, breathing through the nose alone can no longer meet the needs of oxygen supply.
If you only breathe through your nose, it is easy to cause respiratory muscle fatigue. Therefore, it is necessary to cooperate with the nose and mouth to increase the supply of oxygen and relieve the tension of respiratory muscles.
Pay attention to how to breathe through your mouth in winter. Generally speaking, the mouth should be slightly opened, the tip of the tongue should be close to the upper palate, and cold air should be sucked into the mouth from both sides of the tip of the tongue to have a warming process for the cold air, so as to avoid directly inhaling the trachea and causing cough discomfort.
When exhaling, the tip of the tongue is released from the upper jaw, allowing the hot air to be ejected from the mouth smoothly. Summer is not necessary. But you can also use this technology when running on the road or in other places with poor air quality.
Running skills and precautions are often ignored by people, and not paying attention to these problems may lead to sports injuries. Mastering some breathing skills during running can make you feel relaxed during running.
Now you have mastered the running skills in running at various speeds. Let's look at some of its health benefits.
The benefits of running
1 eye
People who insist on long-distance running spend about 1 hour looking straight into the distance every day, which is a good relaxation for their eyes. If there is a school-age child at home, he can keep running every day, and the chance of myopia will definitely be reduced.
2. Neck, shoulders and spine
People who often sit in front of the computer have more or less problems with their cervical vertebrae and shoulders. Correct running posture requires straight and relaxed back, and long-term persistence will greatly improve the discomfort of cervical spine and shoulders.
3. Heart
Sticking to running will give you strong heart and cardiovascular system functions. When the maximum oxygen uptake increases, the oxygen delivered to various organs of the body increases greatly, and the working quality of various organs naturally improves greatly. In addition, middle and long-distance running will accelerate blood circulation, so that the coronary artery has enough blood to supply the myocardium, thus preventing various heart diseases. Through the movement of lower limbs, it can promote venous blood to return to the heart and prevent venous thrombosis.
4. Blood
With a strong cardiovascular system, the blood quality of runners is better than that of ordinary people. The adaptability of the body to long-term middle-distance running can improve metabolism and reduce blood lipid and cholesterol levels.
5. Lung and respiratory system
Long-term long-distance running exercise can strengthen lung function and increase vital capacity-regular long-distance running can develop lung respiratory muscles, make the amount of ventilation larger every time and enhance lung function.
6. Liver
During a physical examination, the medical examiner called the intern to his side and said, look, this is a healthy liver with clear veins on its surface, which is rare now. Running eliminates fatty liver, which has been verified by many runners and is very effective.
7. Abdomen
A flat abdomen or obvious abdominal muscle groove is the dream of many people. Many fitness instructors' suggestions and exercises such as abdominal ripper that are widely circulated on the Internet can help you make your abdominal muscles stronger, but you still need aerobic exercise such as running to get rid of the thick fat package outside your abdominal muscles. Of course, we should stick to it, because belly is the most cunning, and if we relax a little, we will fight back.
8. Waist and hips
The change of running on the body is first reflected in this position. Many runners have had this experience. After running for a while, they didn't lose weight obviously, but their bodies improved obviously, especially their waistlines became more beautiful.
9. knee
Some people say that running only hurts one knee, which makes sense. Most people who insist on running are more or less troubled by knee injuries. But I learned from the communication with many runners who have been running for more than ten years that they will encounter the same problem when they first start running. Some people's knees hurt even if they walk fast, but with the gradual accumulation of jogging and strength exercises, their knees are getting stronger and stronger.
10, muscle
People who run regularly not only look strong and elastic, but also have changes in muscle tissue, and the distribution of capillaries in a certain volume of muscle will be greatly increased, which is more efficient for comfortable oxygen and nutrients. I wonder if it has something to do with runners being more cold-resistant.
1 1, gastrointestinal tract
Middle and long-distance running makes people full of optimism, which helps to increase appetite, strengthen digestive function and promote nutrient absorption. Of course, what is even more enviable is that you won't get fat if you eat it.
12, muscle
Long-term middle and long-distance running can strengthen the respiratory muscles, heart muscles, neck muscles, chest muscles, arm muscles and muscles of waist, buttocks, thighs, calves and feet, making it difficult for muscles everywhere to accumulate metabolites such as lactic acid or carbon dioxide. Running can be said to be the foundation of all sports, which will have a positive impact on your participation in other sports.
13, skeleton
Long-term middle and long-distance running can improve the strength of each joint and the softness of ligament; And increase the strength and density of bones to prevent people from suffering from degenerative osteoporosis in old age. Look at the old man in every marathon, and you will know how strong the bones of long-distance runners are.
The "correct way" to lose weight by running.
To lose weight by running, you need to prepare a pair of comfortable and shock-absorbing running shoes and a foot pad (the kind placed at the door). The floor mat is to avoid disturbing the neighbors downstairs. Everyone should also pay attention to never running barefoot, otherwise it will do great harm to your feet.
1, the in-situ running weight loss method is broken down into 1 hour continuous leg running, plus upper body exercise. The single arm swing in traditional running is a very boring thing, and it will be very tired to keep 1 hour with a single arm swing. So the correct running method can better promote weight loss.
2, 5 minutes warm-up = walking slowly 1 minute, walking fast for 4 minutes. At the beginning, you can let your arms swing on both sides of your ribs while watching TV, and your feet will walk slowly in the same place. It takes about 1 minute to walk in the same place, so that your body can move first.
3. Then, slowly speed up the frequency of the swing arm, and at the same time, the frequency of the foot is also accelerated, becoming a fast walk. At this time, the hands swing from both sides of the ribs to the chest. Don't clench your hands, relax, and then put your palms down. This action is a bit like kneading dough, and it feels like pressing down.
4, 5 minutes jogging, brisk walking for 4 minutes, to speed up the pace, and gradually change from brisk walking to running. At this time, you must not run too fast, and don't breathe in haste to avoid getting angry. The movements of the hands can be easily turned back to the sides of the body and then swung rhythmically. You can transfer your excitement to TV and turn running into an auxiliary exercise to watch TV, so that you will find yourself less tired.
5, 60 minutes of endurance running, and then enter the endurance running stage. The 60-minute running process is challenging for everyone. In the process of running, the most important thing is to learn to transfer the excitement of the brain when running. Remind everyone that it is best not to choose slow-paced TV dramas, otherwise running will be surprisingly tiring. It is suggested to choose fast-paced film and television works.
Six benefits of running to lose weight
1. Running is the most effective exercise for cardiovascular health care and disease prevention.
2. Running is the most convenient aerobic exercise, which can be carried out anytime and anywhere.
Running is a low-cost exercise, and it doesn't cost a dime.
Running is the best way to relieve stress.
Running can burn calories quickly in any way to lose weight.
6. Running is a very flexible sport and can be started at any time.
skill
Lose weight step by step, don't rush for success.
You can't eat a fat man in one breath, nor can you lose a thin man in one breath. So don't rush for success, just start running 1 hour, and you can gradually increase the amount according to your physical condition. Remember, when you feel unwell during running, you must stop and give your body a necessary rest before exercising.
Conclusion: Running is a sport that people often choose. Children's sports can promote bone growth, young people can lose weight healthily, and middle-aged and elderly people can enhance their physique and avoid diseases such as hypertension and diabetes. Through the above introduction of running skills and some benefits of running, I hope everyone can master the methods correctly and make their bodies healthier and more beautiful.
Health benefits of running 2 1, eyes
People who insist on long-distance running spend about 1 hour looking straight into the distance every day, which is a good relaxation for their eyes. If there is a school-age child at home, he can keep running every day, and the chance of myopia will definitely be reduced.
2. Neck, shoulders and spine
People who often sit in front of the computer have more or less problems with their cervical vertebrae and shoulders. Correct running posture requires straight and relaxed back, and long-term persistence will greatly improve the discomfort of cervical spine and shoulders.
3. Heart
Sticking to running will give you strong heart and cardiovascular system functions. When the maximum oxygen uptake increases, the oxygen delivered to various organs of the body increases greatly, and the working quality of various organs naturally improves greatly. In addition, middle and long-distance running will accelerate blood circulation, so that the coronary artery has enough blood to supply the myocardium, thus preventing various heart diseases. Through the movement of lower limbs, it can promote venous blood to return to the heart and prevent venous thrombosis.
4. Blood
People who run regularly can promote blood flow, and the adaptive changes of the body to long-term middle and long-distance running can improve metabolism and reduce blood lipid and cholesterol levels.
6. Liver
The best medicine for people with fatty liver is "running" Aerobic exercise such as running can slow down the development of nonalcoholic fatty liver in obese patients with pre-diabetes.
The correct way to run
1, down-to-earth and soft
In normal running, in fact, the correct way to run should be to land on the heel first, pass through the arch of the foot, and finally transition to the toes. The key is to stretch the knee joint and relax the ankle joint to avoid injury.
2. Pay attention to upper limb movements
When people are running, they often ignore the swing of the upper limbs. Swing arm means that the upper limb starts from the shoulder joint, passes through the upper arm, forearm and wrist, and actively swings back and forth. It is often seen that someone swings back and forth from the elbow joint when running.
Some people have the habit of swinging their arms from side to side, which is not standard. Compared with lower limb movements, upper limb joint movements are easy to improve and improve. But you don't need to balance your arms deliberately, just swing back and forth actively.
3, pay attention to protect the knee joint
When running, try to keep your knees moving consistently and softly. This will make the leg movement smooth, not only can you run easily, but also can avoid knee sprain.
4, pay attention to the waist posture
The waist is the central part of the body. When running, whether the waist posture is correct directly affects the running effect. Keep your waist steady when running. However, the temperature of the waist does not mean that the waist is stiff. Compared with the upper and lower limbs, the waist has a small range of motion and should be twisted naturally.
Precautions for running
1, avoid long-distance running at night
People who suffer from certain diseases or are restricted by work and study conditions cannot exercise in the morning, but only at night. Evening is also a good time to exercise, but avoid long-distance running or strenuous activities. Because long-distance running or strenuous exercise increases blood flow and excites the cerebral cortex, it is difficult to sleep quietly.
Physical fatigue can also affect the quality of sleep. Poor sleep and poor spirit will affect work and study. Such a vicious circle will lead to excessive fatigue and be harmful to health.
2. avoid running fast.
From the perspective of sports medicine research, long-distance fitness should not be fast. Because slow long-distance running can prevent, delay or alleviate atherosclerosis, reduce the attack of angina pectoris, be conducive to the rehabilitation of patients with cardiovascular diseases, and make the weak people increase their appetite, cheer up and gain weight. If you exercise too fast, it will increase the burden on your heart and affect your health. Therefore, fitness long-distance running should be slow.
Conclusion: From the article, we know that people who insist on long-distance running spend about 1 hour looking straight into the distance every day, which is a good relaxation for their eyes, so running is also of great benefit to our health. Others suffer from certain diseases or are restricted by work and study conditions. They can't exercise in the morning, but at night.
The health benefits of running 3 1 can improve sleep quality.
After running, we will find that we slept very well that night. Running improves blood supply and support to the brain, and plays a role in relaxing the brain and relieving stress.
2. Increase vital capacity
By running, you can increase the average vital capacity. Lung capacity becomes larger, and more oxygen can be obtained by breathing, so that blood can bring more oxygen to all parts of our body.
Step 3 exercise the heart muscle
Not exercising is also a kind of harm to the body. Running makes the body exercise and makes our heart beat healthier. In the process of exercise, improve the frequency and efficacy of heart beating, and correspondingly increase the elasticity of cardiovascular system. It has positive significance for preventing cardiovascular diseases.
4. Enhance immunity
Running not only exercises our cardiopulmonary function, but also promotes the production of white blood cells. You know, white blood cells are the guardians of our health and can destroy viruses and bacteria in our bodies.
5, exercise muscles to maintain joints
Back to what we said at the beginning, running can enhance the anti-injury ability of tendons, ligaments and joints, and also make joints stronger and reduce the risk of sports injuries. At the same time, prevention
What should I pay attention to during running?
1, the sole of the foot touches the ground, and the toes are slightly raised.
Touching the ground with the sole of your foot while running is actually a preventive measure. Because the heel hits the ground first when running, the injury is more serious. During running, first pay attention to the toes touching the ground, and try to raise your toes slightly, which will protect your ankles.
2. The shoulders are backward and the abdomen naturally contracts.
The contraction of abdominal muscles helps to maintain a correct running posture, and the contraction of the abdomen should be natural and not deliberate. The shoulders are tilted backward and the shoulder blades are pulled backward, which can keep the swing arm comfortable and standardized. The wrong swing arm will cause sports injury.
3, elbow next to the body, hands naturally light grip.
Don't think that running mainly depends on your feet, so you don't have to pay attention to your hands. When running, the elbows are bent at right angles, close to the sides of the body, increasing the exercise effect on the arms. At the same time, the hands are naturally lightly grasped to relax the forearm muscles.
4. Do what you can and exercise moderately.
Everyone's physical condition is different, and the amount of exercise and running should be determined according to their own situation. You can't be too slack, and you can't get the exercise effect. More importantly, don't be too reluctant to do harm to your body.