It is said that life lies in exercise, and the benefits of running exercise can't be enjoyed for a lifetime. Exercise is an important way for us to maintain our body function, and the effect of losing weight is also very obvious. Running is the easiest way to exercise. Runners must learn to run correctly in order to wait for our expected results.
Runners should learn how to run 1 1 correctly and how much to run at first.
In the first week of running, 15 minutes is more appropriate. For girls who just started jogging, 15 minutes doesn't seem particularly stressful. They are used to running for 15 minutes, and then they can increase the running time step by step.
But when girls start running, they can also follow their feelings, without setting time and distance goals for themselves, and go home to rest when they are tired of running.
2. What should I pay attention to when I start running?
2. 1. What should I do if I can't keep running at first 15 minutes? You can combine jogging with brisk walking. Run for a while when you are tired, and continue running when you recover. Don't worry, follow the step-by-step running method. When you can run 5 kilometers, you can challenge not to walk as fast as possible, and run 5 kilometers all the way. When you run 5 kilometers in one breath, congratulations, you have become an entry-level runner.
2.2. What should I do if my legs are sore after running? After running, stretch your legs, massage your legs (press tender points), and keep running for about a week the next day, and the symptoms will disappear.
2.3. How much is appropriate to start running? Girls who just started running don't have to put too much pressure on themselves. Generally, it is enough to run for 3 kilometers.
3. What are the skills of healthy running?
3. 1. Breathing: Breathing during running is profound and long. Generally speaking, you can breathe through the nose nozzle. If your physical strength drops seriously, you can breathe through your mouth.
3.2. Swing arm: Swing arm keeps the balance and coordination of the body during running, making the body swing more naturally and more in line with the rhythm of human movement. When swinging your arm, just remember not to leak your hand before and elbow after, and swing naturally with your footsteps.
3.3. Hold your head high and hold your chest high: Running means holding your head high and holding your chest high, which helps to improve the respiratory and circulatory system of the human body and establish a normal memory state. Because your body constantly consumes energy during running, it is easy to get tired. At this time, if you can stand up your spine with your will, it is actually very simple for you to improve your hunchback.
3.4. Heart rate: As a healthy aerobic exercise, jogging should be distinguished from running. Generally speaking, the most suitable number of heart rate rhythms for physical exercise is (220- age) ×60%. You can measure the following items correctly while running.
Suitable time for running
1, exercise is usually arranged in the morning, first, it does not conflict with work; Second, running in the morning and refreshing the air, morning exercise is conducive to nerve excitement, mental stimulation, promoting metabolism, and is of great benefit to maintaining abundant spirit and physical strength in a day's work.
2. It is not advisable to run before or after meals. Running after a meal or eating immediately after running will reduce the secretion of gastric acid, affect the digestion of food, and cause stomach problems over time. Generally, it is better to exercise after meals 1 hour. Running exercise before going to bed is not good, and exercise before going to bed will make the cerebral cortex in a state of high excitement, resulting in many dreams or adverse reactions that are not easy to fall asleep.
However, it is not advisable to do large-scale exercise on an empty stomach in the morning. If the fitness distance is long, you can drink a small glass of sugar water or eat less snacks first.
Suitable running time: morning (after sunrise) to before breakfast, morning: 2 hours after breakfast to before lunch, afternoon: 2 hours after lunch to before dinner, and evening: 2 hours after dinner to evening (before sunset).
What are the benefits of long-term running?
1, Eyes: People who insist on long-distance running spend about 1 hour looking straight into the distance every day, which is a good relaxation for their eyes. If there is a school-age child at home, he can keep running every day, and the chance of myopia will definitely be reduced.
2, neck, shoulders, spine: people who often sit in front of the computer will have some 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.
3, abdomen: flat or obvious abdominal muscle groove is the dream of many people. Many fitness instructors' suggestions and abdominal muscle tearing exercises that are wildly circulated on the Internet can help you build stronger abdominal muscles, but you still need aerobic exercise like running to remove the thick fat package outside the abdominal muscles. Of course, we should stick to it, because belly is the most cunning, and if we relax a little, we will fight back.
4. Blood: With a strong cardiovascular system, the blood quality of runners is better than that of ordinary people. The adaptability of the body to long-term middle and long-distance running can improve metabolism and reduce blood lipid and cholesterol levels.
Runners should learn to run correctly. If they want to exercise and keep fit, it is inevitable for them to exercise their heart and lung function by long-distance running. However, some people pursue running speed and distance, which eventually leads to unbearable body and various sports injuries.
If you want to achieve the effect of keeping fit, you should follow the principles of safety, effectiveness and step by step.
Safety principle
The purpose of long-distance running is to promote health, not to let friends show that running results are harmful to health.
Therefore, long-distance running must first protect yourself. For example, obese and overweight people with the goal of losing weight should start with a combination of walking or running. First, improve cardiopulmonary function, lose weight, avoid asthma, palpitation and other symptoms caused by poor cardiopulmonary function, and avoid knee joint injury caused by overweight.
In addition, the average long-distance runner should not run more than 60 kilometers per week to avoid sports injuries.
Effective principle
Running is a sport that needs scientific planning and long-term persistence. Running too little can not achieve fitness, weight loss and other purposes; Excessive consumption can lead to fatigue, injury and other problems.
Junior runners and the elderly, run for 20 to 30 minutes at a time, three times a week;
For dieters, running for 40~60 minutes every time, 5 times a week, can effectively achieve the purpose of reducing fat. Of course, if you can stick to it every day, the weight loss effect will naturally be better.
brick by brick
Long-distance running has nothing to do with distance and speed. Running for more than 20 minutes belongs to long-distance running. It is no problem to slow down at first, and then gradually increase the speed after the body adapts.
Junior runners must first establish a good sports experience. At first, they can combine walking and running, and then transition to continuous running. Old people should not rush for success. It is better to run the next day, which is conducive to physical repair, and the speed should be slowed down to the limit of not causing physical pain.
In order to make long-distance running bring better health benefits, we should also pay attention to the following points:
1, choose running shoes with lighter weight and air cushion;
2. Try to avoid running on hard ground. You can choose a plastic track or a shock-absorbing treadmill (such as our Jianyi treadmill ~);
3. Wear heart rate monitoring equipment and adjust the running speed at any time.
4. Warm up before running and stretch after running;
5. Pay attention to rehydration after exercise. If it is a long-distance running with a distance of 10 km or more, it should be supplemented with water every 20 minutes, about 200~300 ml each time;
6. Run a marathon according to your ability: the monthly running amount reaches 120~ 160 km, and you can run half a horse; Only when the monthly running amount reaches 200~240 kilometers can we challenge the whole horse.