The benefits of running every night, fitness can promote the body's metabolism, exercise is very important in our daily life, long-term non-exercise may make our body function decline, exercise can lower the body's blood sugar. Let me tell you the benefits of running every night.
Benefits of running every night 1 Liu Jiaoshou, who is engaged in health research, said: "Fun running" is a whole-body exercise, and muscle lines can be smoother through running. If you want to be a handsome girl with a great figure, join the fun running team. Sticking to "fun running" can also delay aging. Fun running can strengthen metabolism and prevent bone and joint diseases in the elderly. If you want to be younger and more energetic, fun running is a good choice. People can't live without oxygen for a moment, inhaling fresh oxygen and exhaling carbon dioxide. Vital capacity and maximal ventilation are important indexes to measure the health of respiratory function. Running can develop respiratory muscles and increase vital capacity 1-2 liters. The maximum oxygen uptake of trained athletes is 33-60% higher than that of ordinary people.
Exercise is a safe way to lose weight. There are many ways to lose weight. Walking slowly, walking fast, skipping rope, running and climbing mountains are all healthy ways to lose weight. However, the effect of losing weight by exercise is slow, which requires long-term persistence and the spirit of not giving up. If you are persistent and like sports, you can choose to exercise to lose weight. If you don't like sports, it's not impossible to lose weight. You can use some slimming methods, such as Li Baozi slimming capsule, which is a healthy Chinese medicine preparation, and the slimming effect will be better.
Generally speaking, running for 35 minutes should be enough, but I don't know how fast you run. It is generally effective to keep the heart rate at 120- 140/ club. If you run too slowly, you can run faster, which will have better results.
Generally speaking, the problems of keeping your mouth shut and moving your legs, eating less greasy, high-calorie, high-fat foods and sweets, eating more fruits and vegetables and exercising more will always be tolerated. You know, fat doesn't grow in a day. Be more patient, go out for air at night and adjust yourself! Don't complain, do more
This paper introduces the benefits of running every night in detail, because running can make your muscle lines look smoother and prevent some joint diseases. Generally speaking, running for about 30 minutes at night is enough.
Benefits of running every night 2 From the perspective of sports medicine, running at night is more scientific. As long as you master the intensity of exercise, running at night will make people sleep better. Slight fatigue is just rest. Jiao Wei said that sports medicine has proved that when you get up in the morning, the operation of various organs of the human body is still at a low level. At this time, exercise is more dangerous for people with fragile cardiovascular function. The activity ability of human body is fully developed at night. Running at this time makes it easier for the body to adapt to the rhythm of exercise. From the external environment, the latest research shows that the carbon dioxide index in the air is the highest in the morning, and the dust suspended in the air the day before has not completely disappeared. At this time, exercise is far less good than the environment at night.
In addition, the slight fatigue caused by moderate exercise at night needs sweet sleep to relieve, which greatly improves the quality of sleep after exercise, so it is unreasonable to worry that exercise will affect sleep. Exercise in the evening begins with a walk. According to the recommendation of the American Sports Medicine Association, it is best to run for 30-60 minutes at night at least three times a week. The intensity of exercise should be within the range of "pulse beat should not exceed 120 beats/min after running for 5 minutes, and pulse beat should not exceed 100 beats/min after running for10 minutes". If the heart rate is too fast, be sure to reduce the amount of exercise; If you can talk to others while exercising, the intensity of exercise is acceptable. People who have no exercise habits can start by walking for 20 minutes every day and walk for 25 minutes the next week; Increase to 30 minutes in the third week; Add some jogging in the fourth week; Pay equal attention to walking and jogging in the fifth week; Finally run slowly.
All sports need warm-up activities, and fun run is no exception. Jiao Wei said that leg press and squats before running can make the heart and muscles move faster. If you take a few steps at first, then run quickly and finally start running, you can also warm up effectively. When running, the stride is a little longer, chest out and abdomen in, look forward, lean forward slightly, swing your arms at your sides naturally, concentrate and breathe naturally and evenly. When running, try to choose park trails, school playgrounds and other places with few cars, good ventilation and air, and it is best to have elastic ground such as mud and grass.
Running is the greatest help to heart and lung health, which can make your heart beat strongly and increase your vital capacity. Running is a systematic activity. As long as you go anywhere, it is beneficial, you can keep fit, keep fit, lose weight and prevent obesity, and seek graceful posture and good mood. In addition, running also helps to improve your sexual ability. Jogging is usually carried out every other day, and the time of jogging depends on the training level of joggers. For beginners or people who have stopped exercising for a long time, it is best not to exceed 10 to 15 minutes at the beginning of each exercise, and there can be a slow walking process in the middle. Jogging time can be gradually increased to 20 minutes in one month. The key to jogging is persistence, and you need to train three times a week on average. If you persist, you can take part in the marathon in four to five years.
The above article details the benefits of running every night. Generally speaking, running every night is of great help to your heart and lung function, which can make your vital capacity better and enhance your physique.