When it comes to sports, what do you think of? He has released radiant energy, but he is still full of fatigue and exhaustion; Is it refreshing after exercise, or sweating and exhausted? Different people have different opinions, but more people believe that exercise can bring infinite happiness and energy to people.
Nowadays, the society is full of competition and pressure, especially for students. Many people spend almost all their time studying except eating and sleeping. They think that learning is their primary task, and learning is the standard to measure their talents. Participating in physical exercise can only be a waste of "precious" time. As we all know, there is an inevitable connection between physical exercise and learning efficiency: regular physical exercise is a kind of sports rest, which can improve the visual and auditory sensitivity reduced by 30% due to fatigue, and make us energetic and quick-thinking when studying.
As the saying goes, life lies in exercise. Insist on physical exercise not only for now, but also for future life and health to lay a solid foundation. President Mao Zedong, the leader of the Republic of China, took an active part in this movement when he was in college. Former Singaporean Prime Minister Lee Kuan Yew has always insisted on physical exercise and has never stopped until now. Russian Prime Minister Vladimir Putin is a sports enthusiast and a judo master. During his visit to China, he also specially visited Shaolin Temple. It can be seen how important sports are to a person's life. It has been said that 15-year-old exercise is for the health of 30 years old, and 30-year-old exercise is for the health of 60 years old. If a person insists on exercising all his life, how colorful his life will be!
Participating in sports will also bring infinite happiness to our life and make our life more substantial and meaningful. When you run on the playground, do you feel like a giant chasing goals? Do you feel full of power when you swing the racket? Do you feel the joy and pride of success when you throw a ball or hit the target? Sports not only make us stronger, but also cultivate our sentiment, hone our will and cultivate our perseverance and endurance.
As a middle school student, learning is very important to us, but as a talent, we should have the character of a leader and develop in an all-round way. Now, the Ministry of Education, the State Sports General Administration and the Central Committee of the Communist Youth League have decided to launch the second national sunshine sports winter long-distance running for hundreds of millions of students, aiming at mobilizing everyone to actively participate in physical exercise, study and live in a healthy body, and also welcome the 60th anniversary of the founding of New China.
Let's seize this opportunity, turn the heavy schoolwork pressure into the motivation to keep exercising, and integrate the enthusiasm and passion in physical exercise into our study life. Every day 1500m, let sports become a habit, and let Sunshine Sports walk with us!
Long-distance running is a sport with a large amount of exercise and a long duration, which consumes a lot of physical strength and has a heavy burden on internal organs. Only by mastering the correct breathing method can we better improve gas exchange and blood circulation and improve long-distance running ability.
First, it is best to breathe through the nose during long-distance running, because the nasal mucosa is rich in blood vessels and a certain amount of secretions, which can heat and humidify the inhaled air. Nasal hair and nasal secretions can also block dust and bacteria in the air and protect the respiratory tract. If breathing through the nose alone cannot meet the needs of the body, you can use your mouth to help you breathe. Open your mouth half way, gently grind your teeth, roll up the tip of your tongue, and gently lick your upper jaw to let air enter through your teeth. Never breathe in with your mouth wide open, lest cold air irritate your throat and trachea and cause a cough.
Second, inhale slowly and deeply, and have a certain rhythm. Exhale forcefully and try to spit out the residual gas in the lungs.
Only by exhaling more waste gas can we breathe in more fresh air and get more oxygen for our bodies. Breathing should be rhythmic, generally two steps and one breath, two steps and one breath, three steps and one breath. With the increase of running speed, the depth and rhythm of breathing can be deepened and accelerated accordingly to meet the body's need for oxygen.
Third, in order to improve the breathing ability in long-distance running, we should not only master the breathing method correctly, but also strengthen breathing exercise at ordinary times. On the one hand, with the movements of legs and arms, you can practice the depth and rhythm of breathing and enhance the function of respiratory organs. On the other hand, you can practice variable-speed running several times during long-distance running to improve the adaptability of respiratory organs to fast running. Prevent premature respiratory fatigue.
Healthy long-distance running has many advantages.
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 to individuals-the emergence of "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 the pulse number per minute from 1.4 to 1.8.
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. 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 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 in the human body. This kind of "active" consumption is the best auxiliary method to reduce blood fat, blood sugar and blood pressure.
4. It varies 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, so that the coronary artery has enough blood to supply the myocardium, thus preventing various heart diseases.
● Through lower limb movement, 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, reducing blood lipid and cholesterol levels, which is conducive to weight control.
● It's 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 run a healthy long-distance race?
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 his 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 long distances.
Healthy long-distance running is also an intensity and endurance project, which 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 thigh is lifted higher forward and pushed back completely, which can make the abdominal muscles tense; Toes should be straight forward, back pedal should be strong, landing should be gentle, and movements should be relaxed.
2, foot landing action: should take the whole foot landing, and then transition to the forefoot. 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 stomach from sagging or protruding, which is very effective in keeping fit. Of course, with the increase of age, the strength of abdominal muscles will decrease, and some exercises 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 press your tongue on your palate to avoid the stimulation of trachea and bronchus caused by direct inhalation of cold air.
Eight disadvantages of long-distance running
There are some things to pay attention to in long-distance running. To sum up, there are eight points that are not suitable:
First, it is not advisable to move on the roadside when cars are coming and going frequently, so as to avoid directly inhaling dust and automobile exhaust, which will have a negative impact on the body.
Second, it is not appropriate to breathe with your mouth open. It is best to inhale through your nose rather than your mouth during long-distance running, so as to avoid swallowing cold air, causing gastrointestinal spasm and exercise-induced abdominal pain.
Third, it is not advisable to dress too thick and bloated, so as not to hinder the movement of the body, increase the burden on the body, or even sweat too much, so that when the pores of the whole body are wide open, the cold will invade the body and cause 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 drink light salt water or warm water appropriately to supplement the water and salt lost in the body due to exercise.
Speaking of winter long-distance running, it has a long history. Anyone who has been a student has a deep memory of this. For this reason, the call for long-distance running in winter over the years has not attracted widespread attention. But this year is different. It is reported that the "National Sunshine Sports Winter Long-distance Running for Hundreds of Million Students" jointly sponsored by the Ministry of Education, the State Sports General Administration and the Central Committee of the Communist Youth League will be officially launched on June 26th 10. According to the notice issued by the Ministry of Education, the total distance of long-distance running in winter is 60 kilometers, which symbolizes the 60th anniversary of the founding of New China. In the six months from April 30th next year, students all over the country will insist on long-distance running every day. The daily distance of students (reference) is: primary school students 1000m, junior high school students 1500m, senior high school students and college students 2000m m.
Everyone knows that long-distance running can exercise. Everyone is excited to look forward to the 60th birthday of the motherland. The two things were forcibly connected by the relevant departments, and some connections were made through a series of operations of addition, subtraction, multiplication and division. Is this to exercise students' health, or is it a "gift" for relevant departments?
This is of great significance for encouraging students to exercise, encouraging the whole people to keep fit and improving the health level of China people. It is unnecessary to continue pushing up blindly. Relevant departments should not only advocate long-distance running, but also recommend various extracurricular activities according to the characteristics of the times and students' interests. In this way, the effect of each student's exercise can be guaranteed to the maximum extent.
The situation of schools and students is very different. Such a one-size-fits-all long-distance race, which must be based on 60 kilometers, does not see any scientific necessity except establishing a digital connection with the 60th anniversary. From the point of view of exercise, 59 km and 6 1 km seem to be all right. Just a few weeks ago, many places represented by Chongqing were vigorously promoting the protection of physical education class and extracurricular activities. Since normal physical education class needs the help of the government, long-distance running, as an activity, is hardly true even if it is endowed with extraordinary significance. Of course, we firmly believe that in the end, everyone must have completed the task and gloriously ran various multiples of 60 kilometers. And the motherland, by then, whether received a gift in vain, I'm afraid few people will go poor.