What are the benefits of sunshine long-distance running?

There are many benefits of long-distance running, which can be summarized as follows: 1. Fitness long-distance running can improve the functions of respiratory system and cardiovascular system. Scientific practice has proved that long-term rhythmic deep breathing can make people inhale a lot of oxygen. If the oxygen intake exceeds 7-8 times of usual, it can inhibit the growth and reproduction of human cancer cells. Secondly, long-distance running also improves the oxygen supply state of myocardium, accelerates myocardial metabolism, thickens myocardial fibers and enhances myocardial contractility, thus improving the working ability of the heart. Second, fitness long-distance running is conducive to disease prevention. Fitness long-distance running accelerates blood circulation and cleans up harmful substances in the excretory system, making it difficult for harmful substances to stay and spread in the body. According to the determination,/kloc-running 3000m in 0/6 minutes or 5000m in 25 minutes can reduce blood cholesterol. This has a good preventive effect on the elderly who are prone to different degrees of hyperlipidemia, which in turn leads to arteriosclerosis, coronary heart disease and cerebrovascular disease. Third, fitness long-distance running is conducive to a comfortable mood and a happy spirit. Because this kind of long-distance running does not pay attention to the outcome of the competition, it only seeks to exercise in a relaxed and happy way, so it is very conducive to alleviating the mental and psychological tension brought about by high-tempo and high-intensity sports in modern society. According to medical experts, this kind of relaxed and pleasant exercise can best promote the release of endorphin bark, a polypeptide substance in the body, thus causing lasting euphoria and sedation. In addition, because long-distance running makes people full of optimism, it helps to increase appetite, strengthen digestive function and promote nutrient absorption. Long-distance running exercise plays a very good role in cultivating people's tenacious will to overcome difficulties and temper hard work. Especially for those who are afraid of the cold in winter, love to sleep late and don't want to exercise, let people taste the benefits of long-distance fitness exercise. Long-distance running originally refers to long-distance running in competitive sports, including 3000m, 5000m,10000m, marathon and other events. With the people's attention to health issues, long-distance running has gradually become a national fitness exercise to enhance physical fitness. This kind of mass fitness exercise is different from competitive sports, and its purpose is to resist the harm brought by modern life-"sub-health state", so more and more people like and join the army of long-distance running. What is a healthy long-distance running? 1, jogging: different running speeds have different stimulation on cardiovascular and cerebrovascular diseases, and jogging has slight stimulation on the heart. Generally speaking, it is more appropriate to control the initial long-distance running intensity by multiplying your own pulse number per minute (when you are awake and quiet in the morning) by 1.4- 1.8 as the bull's-eye rate. 2, the stride should be small: the purpose of running a short stride is to actively reduce the strength of each step, in order to extend the running time as much as possible. When the stride is big, the stress on the ankle will increase accordingly, which will easily lead to fatigue, reduce the interest in running, and finally make people give up long-distance running. 3, the running distance should be long: since it is called long-distance running, of course, the running distance should not be too short, generally it should be above 3000 meters, but it should be done according to one's ability. Jogging and running for a long time will consume excess calories accumulated by the human body. This kind of "active" consumption is the best auxiliary method to reduce blood fat, blood sugar and blood pressure. It should vary from person to person: this is an important principle of "healthy running". Generally speaking, everyone's physique, surrounding environment and personal physical condition are different, so running must be combined with their own actual situation, such as reasonable arrangement of running speed and running distance. Of course, it is best to do it under the guidance of professionals. What are the benefits of healthy long-distance running? Long-distance running is a systemic exercise, which can have a good influence on various organs and systems of the whole body. ◎ It can accelerate blood circulation, make coronary artery have enough blood to supply myocardium, and thus prevent various heart diseases. Through the movement of lower limbs, venous blood can flow back to the heart to prevent venous thrombosis. ◎ The adaptive changes of the body to long-distance running also include improving metabolism, lowering blood lipid and cholesterol levels, which is beneficial to weight control. ◎ It is refreshing. Running can regulate the excitement and inhibition of cerebral cortex, improve the function of nervous system, eliminate mental fatigue and prevent neurasthenia. Recently, it has been reported abroad that running can quit smoking. It turns out that in fitness running, the brain can secrete a substance called endorphin. It can compete with nicotine (commonly known as nicotine) which makes people addicted to cigarettes in the central nervous system, thus inhibiting the onset of smoking addiction. This report can also explain why long-distance running can make people feel happy and energetic after exercise. How to carry out healthy long-distance running Although long-distance running is an economical and effective aerobic exercise, social recognition and public participation are far from reaching the scale effect. The main reason is that the exerciser didn't master the technical requirements of long-distance running correctly, didn't distribute physical strength reasonably, couldn't appreciate the fun and physical benefits brought by long-distance running, and finally gave up. Tell your friends how to run a long distance. Healthy long-distance running is also a strength and endurance event, which usually lasts about 30~40 minutes. On the one hand, it is required to reduce energy consumption as much as possible to ensure the whole race; On the one hand, we should maintain a certain running speed. Therefore, it is very important to master the essentials of exercise correctly and distribute physical strength reasonably. 1, the correct running action: after starting, the shoulders are slightly raised and the arms are bent 90 degrees. With the rhythm of running, they naturally swing, swing up and down slightly, and lift their shoulders slightly; When running, the front side of the thigh is higher and the back pedal is full, which can make the abdominal muscles tense; Toe forward, push back forcefully, land softly, and relax. Foot-on-the-ground action: You should take the whole foot-on-the-ground action, and then pedal the front sole. In this way, the muscles at the back of the leg are relaxed, running is labor-saving, but the speed is slow, which is suitable for most people and beginners to exercise at ordinary times. 3, control the abdominal muscles: the abdominal muscles should be moderately nervous during long-distance running, pay attention to lifting gas, which is itself the training of respiratory organs and the exercise of abdominal muscles. When running, abdominal pressure will increase. The control of abdominal muscles can prevent the abdomen from sagging or protruding, which is very effective in keeping fit. Of course, with the growth of age, the strength of abdominal muscles will decline, and some links to strengthen abdominal muscles can be appropriately added. 4, correct breathing: In the process of long-distance running, the human body's demand for oxygen is increasing, so pay attention to the way and rhythm of breathing. Under normal circumstances, you can inhale in two or three steps, and pay attention to the rhythm. In the way of inhalation, we should try to use nasal breathing and nose-mouth mixed breathing. In winter long-distance running, you can put your tongue against the upper jaw to avoid the stimulation of trachea and bronchus by directly inhaling cold air. There are eight things that should not be paid attention to in long-distance running. To sum up, there are eight points not to pay attention to: first, it is not suitable for roadside activities where cars come and go frequently, so as to avoid directly inhaling dust and automobile exhaust, which will affect the health; Second, it is not suitable for breathing with your mouth open; It is better to inhale through the nose than through the mouth when running long distances, and swallow cold air at the same time, which will lead to gastrointestinal spasm and exercise-induced abdominal pain. Third, it is not advisable to wear too thick and bloated clothes, so as not to hinder the movement of the body, increase the burden on the body, or even sweat too much, so that cold will invade the body when the pores are wide open, causing diseases such as colds. Fourth, it is not advisable to exercise in a smoky courtyard or street. Smoke and waste gas will directly harm human health and cause respiratory diseases such as acute bronchitis, pneumonia and asthma. Fifth, it is not suitable for exercising in strong winds, severe cold, heavy snow and fog to avoid danger, which is especially important for the elderly and people with weak constitution. 6. It is not advisable to exercise in remote or inaccessible places to avoid being rescued in case of accidents. 7. Excessive exercise intensity is not advisable. When exercising, you should do what you can, and don't try to be brave and get ahead of others, which will make your physical strength overdraw and cause danger. It is not advisable to drink water immediately after exercise. After stopping exercise for 20~30 minutes, you can use light salt water or warm water to supplement the water and salt lost in the body due to exercise.