What is long-distance running and jogging?
Jogging for a long time is a simple and efficient training method, and it is also a very important training method for us runners. Long-term jogging is suitable for most people, in addition, it can improve endurance, cardiopulmonary function and circulatory system ability, and improve the body's anti-fatigue ability. Keeping the jogging heart rate in a comfortable heart rate range, jogging for a long time is also very suitable for slimming, which can be said to be a slimming artifact.
Jogging is different from running.
(1) The basic principle of long-term jogging is jogging. Pacing speed is similar to walking speed. Generally speaking, at this speed, you can talk easily while running.
(2) Keep your body straight and raise your waist when running. But the stride is smaller than ordinary running, and the movements are more concise and agile. Running posture is more relaxed and free, that is, there is no pressure in running.
(3) The recommended distance for long-term jogging is 20-35km. But everyone's physical condition and training level are different, and more scientific methods vary from person to person.
(4) Frequency For beginners, you can abandon speed and distance and jog for a long time according to time. For example, 1-2 times a week, each time 1 hour, is of great benefit to weight loss and fitness. This slow enough speed can help you gain physiological benefits, and slow enough can quickly restore your physical strength.
Ten benefits of long-distance jogging
1. 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 be improved.
2. Improve lung capacity. During running, the average lung capacity increased from 5.8 liters to 6.2 liters. At the same time, the amount of oxygen carried in the blood will also increase greatly.
3. Improve the ability of the heart during exercise, greatly improve the frequency and efficacy of heart beating, and increase the heart rate, blood pressure and elasticity of blood vessel wall.
Advocating healthy running can promote the production of white blood cells and pyrogens and eliminate many viruses and bacteria in our bodies.
5. Keep steady and practice jogging regularly. The anti-injury ability of tendons, ligaments and joints will be strengthened, reducing the chance of sports injury. At the same time, skin, muscles and connective tissue can also become more compact.
6. Eliminating tension jogging can inhibit the secretion of adrenaline and cortisol, two hormones that cause tension, and release endorphins that make people feel relaxed.
7. Keeping young, exercising regularly and increasing the secretion of growth hormone HGH can delay aging.
8. store energy. Through running, the storage of muscle glycogen increased from 350g to 600g, and the number of mitochondria also increased.
9. Shaping running is a good way to lose weight and shape. Through running, women's body fat content can be reduced by 12-20%.
10. Exercise your will. People who insist on exercising for a long time will greatly improve their will quality, recover from fatigue and quickly return to a calm level.