Several benefits of running, running is a kind of exercise we often do, and running is also a way for us to lose weight and keep fit, but besides these functions, running has many benefits that we don't pay attention to, but it should be noted that the time and method of running must be correct. Let's share the benefits of running.
Several benefits of running 1 Can you lose weight by running with sandbags?
Can help you lose weight
Wearing sandbags to practice running is to increase physical strength and endurance. After exercise, you will consume a lot of calories, which can achieve the purpose of losing weight. But I think doing so will make the legs grow muscles and look ugly. So I suggest you pay attention. I think you can do some exercise or exercise to prevent leg muscles from growing out after running.
Advantages and disadvantages of running with sandbags
profit
It is beneficial to enhance the sports effect. First of all, if you are not over 20 years old and growing up, you'd better not practice like this. Secondly, the advantage of this kind of exercise is to increase the strength of legs, especially calves, to lose weight and enhance bounce. The disadvantage is that if you practice for too long or too heavy each time, it will cause permanent damage and even deformation to your knee joint and bare keys. Do not train for more than 35 minutes or 5000 meters at a time, and the weight of one leg should not exceed 5 kg. Wear it at the beginning of training, release it immediately after training, and don't wear it at ordinary times.
shortcomings
Binding a certain weight of sandbags to the legs for exercise can really exercise the muscle strength of the legs, but the greater the weight, the heavier the load. Time should also be chosen, and teenagers should not be greedy. Specific analysis, according to individual differences such as physical fitness and weight, we should choose the appropriate weight of sandbags to avoid fatigue symptoms. If ankle pain has occurred, you should immediately stop carrying weight and go to a regular hospital for examination when necessary to rule out other sports injuries. Dr. Li believes that the statement that "sandbag exercise can lose weight" has no scientific basis.
Teenagers, if they want to wear sandbags for sports, it is best to walk or jog, and avoid wearing sandbags when playing intense antagonistic sports such as basketball and football. This is because the body of teenagers is in the growth and development period, and the epiphysis has not healed. Weight-bearing exercise is prone to fatigue injury, which increases the risk of other sports injuries. Therefore, it is not necessary for ordinary students to "work hard" for the purpose of strengthening physical fitness and promoting growth and development, as competitive athletes do, otherwise they will go too far and be prone to sports injuries.
Correct binding method of sandbag leggings
There are two kinds, one is sand leggings, which are very wide and tied to the calf. Pay attention to wearing stockings or bandages, or you will move. The other one is narrow, which is dedicated to the ankle, that is, the ankle.
Either way, be careful not to stick it for too long, otherwise the blood will not circulate.
Wearing sandbags on your feet can really increase your leg strength, but it will also bring some negative effects. First of all, the increase in leg weight will put a greater burden on your knee joint than usual, which is not conducive to your leg development (especially considering your age). Secondly, in fact, helping sandbags on the legs is more about exercising the lateral movement ability of the legs, which is not obvious for the growth of bouncing, and it will make the calves thicker, and the knees will bear more weight when doing actions. It is easy to strain your knee when you are old. Yao Ming is a typical example of lower limb strength training.
Tie sandbags on your legs to exercise. Tie sandbags when using them and untie them after using them. Note: Don't take too long; The weight of sandbags should be what you can bear, not a burden; And the method is proper and gentle. In this way, there is no negative impact, but it will promote physical health, height and weight loss.
It turns out that the correct binding method of sandbag leggings is like this, and there are still so many places to pay attention to. Exercise is a good thing, but you should also make a reasonable exercise plan according to your own physique, such as sandbag leggings. If time passes, it may cause poor blood circulation in the legs. Others in the growth stage can choose other ways to exercise.
Several advantages of running 2 With the enhancement of people's health awareness, running has become the most popular exercise mode for national fitness. This kind of mass fitness exercise is different from competitive sports, and its purpose is to strengthen the body and resist the "sub-health" state. Some people say that running can cure all diseases, which is a bit exaggerated, but what are the benefits of running every day? Let's take a look!
What are the benefits of running?
First, improve the quality of sleep. By running, the amount of blood supply and oxygen supply to the brain can be increased by 25%, so the quality of sleep at night will also be improved.
Second, enhance immunity. Running can promote the production of white blood cells and eliminate viruses and bacteria in our bodies.
Third, enhance the body's resilience. Running can enhance the anti-injury ability of tendons, ligaments and joints and reduce the chances of sports injuries. At the same time, skin, muscles and connective tissue can also become stronger.
Fourth, bodybuilding and shaping running is a good way to lose weight and shape. Through running, women's body fat content can be reduced by 12%~20%.
People who exercise their will for a long time will greatly improve their will quality, and their fatigue will recover quickly, and they can quickly return to a calm level.
6. Neck, shoulder and spine: People who often sit in front of computers will 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.
7. Blood: With a strong cardiovascular system, the blood quality of runners is better than that of ordinary people. The adaptive changes of the body to long-term middle and long-distance running can improve metabolism and reduce blood lipid and bile levels.
8. Lung and respiratory system: Long-term long-distance running exercise will strengthen lung function and increase vital capacity. Regular long-term running can develop the respiratory muscles of the lungs, increase the ventilation volume every time and enhance the lung function.
Abdomen: Long-term running can effectively remove abdominal fat and make you have a healthy and flat abdomen.
Ten, waist, buttocks: the changes in the body caused by running are first reflected in these two positions. Many people have had this experience. After running for a while, I didn't lose weight obviously, but my figure improved obviously, especially the waistline became more beautiful.
What should I pay attention to when running?
First, the running speed is slow: different running speeds stimulate the cardiovascular and cerebrovascular diseases differently, while jogging stimulates the heart moderately. Generally speaking, it is more appropriate to control the initial running intensity by multiplying your pulse number per minute (when you are awake and quiet in the morning) by 1.4 ~ 1.8 as the bull's-eye rate.
Second, the stride is small: the purpose of running a short stride is to actively reduce the muscle strength of each step, and the purpose is to extend the running time as much as possible. The longer the stride, the harder the ankle will be, which will easily lead to fatigue, reduce the interest in running, and finally make people give up running.
Third, "do what you can": this is an important principle for "healthy running".
The above is a brief introduction to the benefits of running. In fact, running is a sport with the lowest cost and basically does not require any input. A pair of shorts, a T-shirt and a pair of sports shoes can do it, but the benefits can't be bought at any cost.