Running can make us live healthier, but the more we run, the better.
More is not always good.
The researchers found that running once a week or running for 50 minutes a week can reduce the risk of individual death at a specific time in the future, and this benefit does not seem to increase or decrease with the increase of running volume; This is good news for those who don't have much time to exercise, but it shouldn't stop those who like to run longer and more frequently. The researchers found that even? Hard core? Running (for example, 4 hours a day or a week) is also good for your health.
High-speed exercise does not necessarily bring benefits. The researchers found that running at any speed between 8- 13km/h has similar benefits. So, run at your own pace? The most comfortable speed? Running may be the best for your health.
Remember! This is risky.
Running may lead to overwork injury, which is caused by repeated mechanical stress on tissues and insufficient recovery time; Injury history and long-term activities will increase the risk of overuse injury. You can reduce the risk by avoiding uneven or hard surfaces, wearing suitable shoes and trying not to suddenly increase the speed or time of running. There is always the danger of sudden death during exercise, but this rarely happens. Importantly, the researchers found that the overall benefits of running far outweigh the related risks, and shorter duration and lower running speed will further reduce the risks.
Beginner's trick
Start slowly and gradually increase the speed, duration and weekly frequency. We can aim at 50 minutes or more a week, run at a comfortable speed and persevere at the same time, but don't let ourselves lose motivation. Whether we exercise once or several times a week, the effect is similar. If you don't like running alone, consider joining a running group or organizing activities, such as parkrun；; Group running can increase your motivation and provide an interesting social experience.
It may be difficult for you to start running at first, but it shouldn't be too difficult. If you don't like running, don't force it. There are more than 800 other interesting sports to choose from, such as swimming, tennis, cycling and aerobics, which bring similar health benefits to running.
Matters needing attention after running
1. Don't squat and rest.
If you squat down and rest immediately after fitness exercise, it will hinder the blood return of lower limbs, affect blood circulation and deepen physical fatigue. This kind of situation is more common in those activities with relatively large amount of exercise, such as long-distance running. The correct way is to do more relaxation activities after each exercise, such as walking slowly and relaxing your legs.
2. Don't take a cold bath (or swim) when sweating profusely.
When sweating after exercise, the capillaries on the body surface dilate and a large amount of heat is emitted in the body. At this time, if you encounter cold water, the capillaries will suddenly contract, which will easily reduce the body's resistance and cause diseases.
3. Don't "omit" the closing activities.
When you feel exhausted after each exercise, you should relax appropriately, such as unarmed exercise, walking and relaxing massage. It helps to eliminate muscle fatigue and restore physical strength quickly.
4. Don't be greedy for cold drinks
You will lose a lot of calories during exercise, and it is understandable that you need to replenish it urgently. However, after exercise, the human digestive system is still in a state of inhibition, and eating a lot of cold drinks is easy to cause gastrointestinal diseases such as gastrointestinal spasm, diarrhea and vomiting.
5. Don't eat it right away
During exercise, the whole body blood is redistributed, which weakens gastrointestinal peristalsis and greatly reduces the secretion of various digestive glands. If you eat immediately after exercise without rest, it will easily lead to the disorder and dysfunction of the digestive system, which will make you sick.
Don't smoke.
People breathe faster during exercise, and the body should ensure enough oxygen intake. If you smoke immediately after exercise, the oxygen content in your lungs will decrease, resulting in chest tightness, asthma, dyspnea, dizziness, fatigue and other symptoms.
7. A sudden drop in body temperature is not desirable.
If the outdoor temperature is high, you will feel unbearable heat after exercise. If you enter the air-conditioned room or take a cold nap at this time, it will break the normal physiological regulation function, make the physiological function out of balance, and get colds, diarrhea, asthma, wind-cold joint pain and other diseases.
8. It is not advisable to take a hot bath immediately.
After physical exercise, a lot of blood in the body is distributed on the limbs and body surface. If you take a hot bath at this time, it will increase the blood flow on the body surface, resulting in insufficient blood supply to the heart and brain, and there is a risk of cardiovascular and cerebrovascular accidents.