When running, because of eliminating distractions and concentrating, the work fatigue of cerebral cortex can be recovered quickly, sleep can be improved, energy can be increased, and the sensitivity of various organs can be improved.
Running and sweating can excrete carcinogens such as lead, strontium and beryllium, so they have anti-cancer effects. In addition, it can also improve the body's immunity, enhance the body's ability to scavenge free radicals, reduce the damage of free radicals to tissues and cells, and delay aging.
The main point of running is that the upper body leans forward slightly, the legs bend slightly and the center of gravity moves forward. The speed is 80 ~ 120 steps per minute, and each exercise should be kept for 30 minutes, which can also vary from person to person.
When a person is depressed, he can jog outdoors for 30 minutes. Long-term jogging as planned (better for middle-aged and elderly people in the evening) can refresh themselves and be beneficial to physical and mental health.
In case of rain, snow, windy weather, or other reasons, when you can't go out for exercise, you can change to running indoors in situ, with 70 ~ 90 steps per minute for 10 ~ 30 minutes, first slowly and then quickly. It is best to sweat a little to achieve the purpose of exercising.
Warm-up activities should be carried out properly before the start of healthy running, and the limbs should be moved slowly to relax the muscles of the whole body and adapt the heartbeat and breathing to the requirements of exercise. Warm-up usually takes 2 to 3 minutes.
When running, walk briskly, swing your arms naturally, inhale through your nose and exhale through your mouth. Take a deep breath and breathe slowly and rhythmically. Inhale/kloc-0 every two or three steps, and exhale/kloc-0 every two or three steps. The speed of fitness running is from 120m to 130m per minute, so you don't feel tired or short of breath, just talk to others while running. You can jog for 5 to 10 minutes for the first time, and you can increase it to 15 to 20 minutes after getting used to it. Moderate exercise should be three times a week and gradually increase to 30 to 40 minutes each time. It is not advisable to stop immediately after the fitness run, but to walk slowly or stand still and do some relaxation activities to gradually restore the various organs of the human body from the state of exercise to a calm state of mind.