Running is a well-known sport, but from the point of view of TCM health preservation, it is not in favor of people with deficiency of both qi and blood, because running will concentrate qi and blood on limbs, leading to ischemia of other internal organs, especially the heart. In June this year, a 32-year-old woman in Hangzhou died suddenly on a treadmill, and her family claimed 1 10,000 yuan from the gym. For example, Yang Mai, president of Ericsson, died suddenly on a treadmill in his early years. Of course, we will also hear that there will be similar situations in the marathon, but these people themselves do not have diseases detected by western medicine, and only because running induces blood to concentrate on the limbs do they have sudden problems, which western medicine can't explain. In other words, running is not suitable for everyone. If you have physical defects, it is safe to follow the guidance of the ancients. As for when it is better to run, according to the latest theory, it is 4-6 pm, during which the metabolism is the most vigorous, but it may be at work at this time, so it is beneficial to start running or walking after dinner.
Running is one of the most commonly used sports, which can be carried out on the playground, on the road, or even in the fields and Woods. Everyone can master the speed, distance and route of running by himself. However, running itself is actually a sport that requires considerable skill! Incorrect running posture can not only achieve the ideal fitness effect, but also may bring harm to the body. Some people may have questions: "Isn't running faster than walking? Just running?" This is a big mistake. First of all, running needs more knees. The more knees rub, the higher the chance of injury. In addition, during running, the impact of each step can reach 2-8 times of your own weight, which is more likely to cause damage to your body and joints!
Running posture is really important. The following is the correct running posture given by Yunfu Jun. Let's see if you did it right. . Keep your back straight and your upper body straight. During running, you need to straighten your torso, make your back stand comfortably, and always maintain the "running height" during running. Keep your head, neck and back in a straight line, keep your eyes straight ahead, and don't look down or glance back and forth, which determines the efficiency of your running. Some fans, especially teenagers, like to shake their bodies from side to side when running, which makes them feel "energetic". In fact, this will not only increase unnecessary physical exertion, but also destroy the linearity of running; In order to attract customers, some gyms install televisions in front of treadmills for exercisers to watch. As the saying goes, "before it is too late" will make exercisers look up and reduce safety.
Shoulders and arms should be relaxed and upper body posture should be maintained. Shoulders are the key. Although running is the exercise of the lower body, the movement of the arm is not dispensable, and the back and forth swing of the arm can give you the motivation to move forward. The best posture is to relax your shoulders and droop naturally. When running, your shoulders should be horizontal, your arms should be slightly flexed naturally, and your hands should be half clenched. The arm should swing back and forth as much as possible with the pace. When you are tired from running, be careful not to shrug your shoulders. You can shake your shoulders and relax.
At the beginning of exercise, the speed of running is limited to no uncomfortable feeling, and it is appropriate to have no feeling of exertion after running. Muscle pain in lower limbs may occur after running. This is a normal reaction, and it will disappear after a few days of exercise. Older people who don't exercise at ordinary times should take some tests from low intensity to four months later, with the distance of 12 minutes as the starting point for calculating their scores. For people aged 30~39, the running distance of 12 minutes is less than 1.5~ 1.8 km, which indicates that the sports level is poor. If it can reach 1.8~2.6 km, it shows that the sports level is good; If it can exceed 2.6 kilometers, it will reach the excellent sports level. For people aged 40~47, the example of people with poor sports level running every 12 minutes is within 1.6 km; Good is1.7 ~ 2.4 km; Excellent over 2.5 kilometers. For people over 50 years old, the examples of poor, good and excellent runners who did not finish within 12 minutes were within 1.5km, 1.6 ~ 2.4km and above 2.5km respectively. Generally speaking, the pulse rate should not exceed 120 beats/min after running for 5 minutes and 100 beats/min after running for10 minutes. If the pulse rate is too high, you must reduce the amount of exercise.
Hips should be tense and legs should be lifted moderately. Hip is the center of physical strength and the strongest muscle of human body. Keeping the correct body posture can make the hips highly tense and give the body a continuous motivation. If you bend forward or lean forward too much during running, your pelvis will also lean forward, which will put pressure on your lower back. For fitness runners, leg lifts should be moderate and should not blindly pursue stride and frequency. They should choose an appropriate stride and try to keep each foot directly under their bodies. When people start running for fitness, they always like to increase their stride to improve the exercise effect. In fact, increasing the stride will inevitably lead to long flight time, large fluctuation of the center of gravity and heavy landing force, which will increase the vibration to the human body and bring unnecessary harm over time.
The landing posture of the feet should be correct. When running, it is especially important to land your feet. Touch the ground between the heel and foot, then roll the sole forward quickly, and then push the forefoot off the ground. Don't make your feet too loud when you land, but be light and elastic. Different running speeds have different stimulation on cardiovascular and cerebrovascular diseases, and jogging has less stimulation on the heart. Generally speaking, everyone's basic pulse number is different. For example, some middle-aged and elderly people have bradycardia, and the morning pulse is only fifty or sixty times per minute, while some young and middle-aged people have seventy or eighty times per minute. Therefore, we should determine the speed according to our age and physical fitness.
Some beginners will pursue the speed of running. However, if the speed is too fast, the stride will be too big, and every step increase of 10% will increase the injury probability by 6%. It is not cost-effective to ignore the injury during running for the pleasure of speed. So run slowly and shorten the pace, and your landing will be lighter and the impact will be smaller, thus reducing the risk of injury. Run slowly, sometimes slow is fast, and our goal is not to get hurt.
As long as running, no matter how fast or slow, is a high-intensity activity, running for 75 minutes a week is enough to maintain health. You can run for 75 minutes at a time or for 20-25 minutes in three times. Of course, if you run longer, such as 150 minutes per week, your health benefits will also increase. If your physical strength is not enough to keep running for a long time, you can also use brisk walking to keep fit. If the walking speed is less than 6 kilometers, you need to walk 150 minutes a week to stay healthy. If your walking speed is more than 7 kilometers, then the intensity is basically close to jogging 6.5 kilometers. Therefore, alternating jogging and brisk walking is a very recommended fitness method, which not only increases energy consumption, but also does not overload the heart and lungs.
Following scientific running will be beneficial to our health. Many people think that it is necessary to run fast for our health. If you choose to run fast from the beginning, I believe that you will be panting without running a few steps, and this will also cause great pressure on your knees, so it will also cause knee pain. Run healthily and keep fit!