9 Benefits of Running

2022-05-14

With the improvement of people's awareness of health, long-distance running has gradually become a national fitness exercise to enhance and strengthen physical fitness. This kind of mass fitness is different from competitive sports, and its purpose is to resist the harm of modern life to individuals - "sub-health state".
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The benefits of running
There are several major benefits of proper exercise:
Running Benefit 1: Improve sleep quality
By running, the blood supply and oxygen supply to the brain can be increased by 25%, so that the quality of sleep at night will also improve.
Running's Benefit 2: "ventilation" function
During the run, 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 is also greatly increased.
Running Benefit 3: The "pump" force is greatly increased
During exercise, the frequency and impact of the heartbeat greatly improves, as does the heartbeat, blood pressure, and the elasticity of the blood vessel walls.
Running's Benefit 4: Health promotion
Running promotes the production of white blood cells and thermogenic primitives, which eliminate many viruses and bacteria in our bodies.
Running's Benefit 5: Staying stable
With frequent jogging, tendons, ligaments and joints become more resistant to injury, thereby reducing the chance of sports injuries. At the same time, the skin, muscles and connective tissue become stronger.
Running Benefit 6: Eliminate tension
Jogging suppresses the release of two stress-causing hormones, epinephrine and cortisol, while releasing "endorphins" that make you feel relaxed.
Running's Benefit 7: Stay young
Regular exercise increases the secretion of the growth hormone HGH and may delay aging.
Running Benefit 8: Energy storage
By running, muscle glycogen storage increased from 350 grams to 600 grams, while the number of mitochondria also increased.
Running Benefit 9: Shape
Through running, women can reduce fat content by 12%-20%, and men can reduce 6%-13%.
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Precautions for running
Running Note 1: Do simple warm-up exercises before running
Some people are not used to warm-up exercises, but should do some warm-up and cool-down exercises for the feet before running. Since running puts more pressure on the knee joint, it is necessary to strengthen the warm-up of the knee joint.
Warm-up steps:
Warm-up step 1 for running: Put your hands on your hips and alternately move your ankles on your toes;
Warm-up step 2 for running: Bend your knees and squat, lift your heels, repeat the exercise 3 to 5 times, and move both knees;
Warm-up step 3 for running: Elevate and abduct both lower limbs alternately to move the hip joint;
Warm-up step 4 for running: Front and back, left and right lunges, press the legs, and stretch the muscles and ligaments of the legs.
Running Note 2: Long-distance running is best for four steps and one breath
Long-distance running is a kind of aerobic metabolic exercise, which participates in the circulation of major organs of the human body, especially the respiratory system. During operation, the human body's demand for oxygen continues to increase. Under normal circumstances, take four steps and one breath, and try to maintain this rhythm. In terms of breathing, it is better to breathe through the nose and inhale through the mouth and nose.
At the beginning of long-distance running, because the oxygen supply lags behind the activity needs of the muscles, there will be phenomena such as sinking legs, chest tightness, wheezing, etc. Especially those who do not exercise often feel more intense, but this is normal. If you feel uncomfortable, you should stop walking for a few hundred meters. If you feel particularly uncomfortable, stop running.
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Running Note 3: You still have to walk for a few hundred meters after running
Experts advise, do not stop immediately after running. After running, the whole body is active, so all parts of the body should be relaxed slowly. It is recommended to take a few hundred meters of walking after running. After the whole body is completely relaxed, do some activities of the waist, abdomen, legs and arms as much as you can.
Running Note 4: Three types of people are not suitable for long-distance running
1. People with hidden diseases. Such diseases are mainly cardiovascular and cerebrovascular diseases.
2. People who are usually not physically active. If the amount of exercise exceeds the usual load, excessive exercise will result in sudden death or other sports injuries;
3. Mild exercise has uncomfortable symptoms, such as chest tightness, headache, dizziness.