What are the benefits of scurrying?
1, what are the advantages of running around?
1. 1, do you mind?
Walking quickly promotes the release of endorphins from the brain, improves the spirit and makes people feel happy. Increase the maximum ventilation in the lungs, strengthen the diaphragm strength, relieve the symptoms of chronic emphysema and bronchitis, and reduce the desire to smoke.
1.2, return
Because the intervertebral disc bears the pressure brought by bumps during running, many joggers have the problem of backache. When walking briskly, the intervertebral disc bears the same pressure as when standing, and it is less likely to be injured. At the same time, it can strengthen the back muscles and consolidate the spine.
1.3, knees and feet
Bones also need exercise. Fast walking is equivalent to weight-bearing training for bones, which can make the body absorb more calcium and fight osteoporosis.
1.4, skeleton
In the United States, nearly 465,438+million people suffer from knee joint pain every year, and the key point to prevent degenerative arthritis is to maintain proper weight and maintain good muscle strength of lower limbs through exercise. When walking at a brisk pace, the joint pressure is not great, which has the function of strengthening muscles, and of course helps. Moderate patients who often exercise moderately suffer less than those who don't exercise.
1.5, Heart and Stomach
Does brisk walking not promote cardiopulmonary function, but increase the burden on the heart? I don't think so. Walking lowers blood pressure, reduces the amount of fat blocking arteries, reduces the number of pulses at rest, and promotes the development of cardiac collateral vessels.
2. What diseases can you prevent by jogging?
2. 1, diabetes
British research shows that brisk walking can significantly reduce the possibility of diabetes. People with a family history of diabetes can significantly improve insulin sensitivity if they insist on walking fast every day. Therefore, I suggest that for the sake of health, walking more every day and driving less than one day will not only protect the environment, but also keep fit.
2.2, sexual dysfunction
After investigating a group of women aged 45-55, the researchers found that those women who exercise regularly and walk fast can get more satisfaction from sex life. Not only that, it can also reduce the incidence of common cancers in women.
2.3, Alzheimer's disease
Italian scholars called 749 patients with memory impairment to record their usual physical exercise. Four years later, it was found that people who like walking are 27% less likely to eventually develop Alzheimer's disease than those who don't like walking. It can be seen that regular walking is very helpful to prevent Alzheimer's disease.
3, how to sprint fitness effect is good.
3. 1, striding: after striding, the heel first touches the ground, then consciously let the sole and toes touch the ground, and then forcibly push off the ground with the toes. Knees should be slightly bent.
3.2. Hold your head high: Keep your back straight and don't lean forward like running.
3.3. Swing your arm: Your arm should swing actively. Swing your arms so that the upper arm and the lower arm are at about 90 degrees, swing rhythmically behind your hips and swing to shoulder height.
3.4. Speed: It can be divided into slow walking (about 70-90 steps per minute), moderate walking (90- 120 steps per minute), fast walking (120- 140 steps per minute) and extreme walking (65,438 steps per minute). As far as self-feeling is concerned, the minimum effective intensity is slight sweating and a little wheezing, but it does not affect speech. Moderate intensity means that the underwear is a little wet, sweating and wheezing, and the coherence of speech is affected.
What should I pay attention to when running?
1, pay attention to warm up before going.
It is recommended to do warm-up exercises such as stretching your arms and legs before walking, and then walk quickly after your body is slightly hot. Warm-up before walking can relax muscles and prevent physical pain after exercise.
2. Go quickly and pay attention to choosing the right shoes.
Shoes must fit when walking. For example, don't wear shoes with heels. You'd better choose flat sneakers when walking. Choose the right size shoes, not too tight, not too loose, so as to avoid premature foot fatigue and easy injury.
3. Apply vaseline before walking to reduce friction.
Because fast walking is a long distance walking, the intensity of foot movement is relatively large. Where there is much friction between feet and shoes, you can apply some vaseline or grease skin care products in advance to reduce friction and prevent foot injury.
Go quickly, don't give up halfway.
Don't stop for a walk while you're walking. This kind of quick walk is invalid. It is best to finish it in one breath within the set time, so that the effect is effective and the effect is the best.
Who are not suitable for scurrying?
1, patients with occult diseases
If running is too intense, it is likely to stimulate potential lesions in the body, such as gallstones. Maybe cholelithiasis is just lurking in your body, but too intense running may shake or transfer gallstones, so it is necessary to have an appropriate motivation for the disease.
2. People with leg injuries
As the saying goes:? It hurts the bones for a hundred days. ? If you accidentally strain or twist your leg, you should stop exercising, because your leg is injured and you can't move easily. How can you get good exercise results? Please don't stubbornly insist on running. So as not to aggravate your injury and delay the date of recovery from your leg injury.
3. Patients with severe heart disease
Running will make your heart beat faster, increase the consumption of oxygen in your body, and make you breathless easily. Then patients with heart disease should not get excited. If they jump fast in the center of the running process, it is easy to have an accident. Therefore, it is not recommended for people with severe heart disease to run and exercise to avoid accidents.
4. People who have reached retirement age
Generally speaking, men over 60 and women over 50 are not suitable for strenuous exercise. After all, their physical strength is worse than that of young people. Science has proved that it is best for such people to do soothing and gentle exercises such as playing Tai Ji Chuan and practicing Qigong.
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