What are the benefits of running for women?

Abstract: Exercise makes people healthy, and it is also true for women. If female friends insist on running, there will be many benefits, such as fitness and weight loss, strong bones and nose, and enhanced immunity. But at the same time, running will also bring some disadvantages. If the running posture is wrong, it is easy to cause more pressure on the knees. So, how should a female friend run? What are the precautions for women running? Let's have a look! Do women run well?

(1) The benefits of women's running

① lose weight

By running three times a week, women can fight the risk of weight gain. Even if you don't deliberately control your diet, you won't grow an ugly little belly.

2 improve memory.

People who run regularly have more flexible cardiovascular and cerebrovascular systems and smoother blood circulation. Research data show that people who like sports have100 ~10.5 million red blood cells per cubic millimeter, and their blood circulation is twice as high as that of ordinary people. New red blood cells and blood circulation can provide more oxygen and nutrition for brain tissue, so that the brain can move freely and think faster.

3 the skin is better.

Insisting on physical exercise helps to resist skin aging and make the skin look younger, even ten years younger. Because exercise can accelerate blood circulation and improve skin metabolism. And during exercise, sweat can take away a lot of dirt in pores. Many problems of coarse pores and acne are caused by the accumulation of these dirt. After the dirt is removed, the corresponding skin problems will naturally improve or even disappear.

④ Reduce the incidence of breast cancer and other cancers.

For women, reducing the incidence of breast cancer and other cancers is closely related to the frequency and intensity of exercise. Women who regularly participate in exercise, including running exercise, especially those who run for more than 4 hours a week, have a lower incidence rate of 37% than those who work at home for a long time.

⑤ Keep bones healthy.

After the age of 30, the bone density of human body will decrease by 0.75%- 1% every year, and self-loading exercise such as running is an effective way to strengthen bones.

6. Stay away from hypertension and diabetes.

Regular running can lower blood pressure at rest and prevent diabetes. Generally speaking, women who actively exercise are 54% less likely to suffer from cardiovascular diseases than women who do not exercise.

⑦ Relieve the discomfort before menstruation.

Women's continuous aerobic running for 3 months can effectively relieve PMS.

(2) The disadvantages of women's running

① Foot pain

Some people who run regularly may also get plantar fasciitis. The soles of your feet hurt every time you run, and sometimes they sting when you walk. This is really one of the disadvantages of running, which will make our soles inflamed.

② Knee joint pain

When running, the joint should transmit a force equivalent to two and a half times the weight. This powerful force will repeatedly torture the joint, resulting in the joint failing to function normally for a long time.

Women's running skills

(1) The correct posture of women running

① The best posture of head and shoulders when running.

Keep the head and shoulders stable. Keep your head straight forward and your chin slightly retracted, but don't bow your head. When running, relax your drooping shoulders first, then shrug your shoulders as much as possible, stop for a while, restore your original posture, and repeat.

② The best posture of arms and hands when running.

Hold your hands slightly, bend your arms about 90 degrees, and naturally swing back and forth. Be careful not to put your elbows on your forearms and your hands on your back arms.

③ The best leg posture when running.

Drive the calf with the thigh, and the knee joint should face the toes. Raise it to a reasonable height and then put it down. Repeat.

④ The best posture of feet when running.

Relax your feet and don't tighten your toes. When your feet are raised to 10 cm above the ground, you can put them down and repeat. Don't use too much force on the forefoot when the sole hits the ground, so as not to cause muscular calf.

(2) How do girls run efficiently?

① Stretching training

Add some intensive training in daily training, improve muscle elasticity through stretching-contraction cycle, and then enhance strength and speed. Stretching before explosive muscle contraction, such as bending your knees before jumping on one leg, will make the contraction stronger and faster.

② Increase the step frequency.

Step frequency is the number of steps a runner takes in one minute. The ideal pace frequency is 180 steps/minute. If it is less than 170 steps, it means that the runner consumes too much energy in the vertical direction and less energy in the forward direction, which naturally reduces the efficiency.

(3) Enhance your own strength.

Regular and systematic physical exercise will effectively improve your strength, speed and flexibility. When your muscles are fully stretched, your whole person will become more rapid and powerful.

Common problems of women's running

(1) Can a woman run during her period?

If you encounter a physiological period when running, if your body can bear it, don't avoid it, thinking that running during the physiological period will lead to dysmenorrhea. Actually, it's not like this. It's not that running during physiological period will cause dysmenorrhea. Everyone should jog or go fast when running during the physiological period, instead of running at normal speed. Jogging or brisk walking helps everyone to activate blood gas, make blood flow faster in blood vessels and promote blood circulation.

In addition, jogging during physiological period can also help you detoxify. During the physiological period, you are detoxifying, and during exercise, you are detoxifying, which is beneficial to women's white and shiny skin.

(2) Can a woman run during pregnancy?

As long as the exercise is not particularly intense, it is good for your health at any time. Even during pregnancy, you need proper exercise, such as swimming, such as jogging, which is very beneficial for pregnant women to give birth. Therefore, whether pregnant or pregnant, proper exercise is ok.

(3) Can women run because of kidney deficiency?

Running can enhance the body's resistance and improve kidney deficiency. But people with kidney deficiency should avoid strenuous exercise, which means jogging is the best way to run, not strenuous running. And run in moderation, pay attention to rest every day, maintain a balanced diet, and avoid staying up late.

(4) Are women's calves thick when running?

The only situation where the legs are thick because of running is high-speed sprint. High-speed sprint is anaerobic exercise, which can only consume glycogen, not fat, and is easy to develop muscles.

In addition to anaerobic exercise such as high-speed sprint, long-term jogging and other running methods are aerobic exercise. As we all know, aerobic exercise can help burn fat, but it won't make your calves grow strong muscles. Continuous aerobic running for more than 30 minutes every day can not only thin legs, but also thin the whole body.

(5) Do women's running breasts droop?

Generally, when running, women will cause their breasts to bounce, swing from side to side, or swing in a figure of eight, which will make girls feel embarrassed and uncomfortable, accelerate the injury of the suspensory ligament of the breast, damage the skin supporting the chest and the ligament tissue in the breast, and lead to sagging of the chest.

Women's running attention

(1) Stretch while running.

Don't rush to start running after we get on the treadmill. Let's take a brisk walk for about 10 minutes, then stop to do some fitness exercises and stretch our joints and muscles on or beside the treadmill.

(2) Water supply should be scientific.

Many female friends have been vague about hydrating during exercise. You should replenish water regularly and quantitatively during exercise. You can't only replenish water when you are thirsty, nor can you replenish water in large quantities at a time. You only need one bite at a time.

(3) Warm up

Warm-up activities should be done before going on the treadmill, otherwise it will easily cause muscle strain of thighs and calves. Leg press, squat, stretching muscles, flexion and extension joints can all increase the temperature of muscles and make them softer.