Running is strenuous exercise and may bring health risks to the cardiovascular system. If the purpose of running is to reduce mortality and prolong life, it is recommended to jog several times a week at a moderate speed at the same time. Running too fast is not only unnecessary, but also may do harm to your health.
Many people like to speed up their steps in order to pursue speed and transcendence, but running too fast at that time is easy to cause sports injuries. Generally speaking, if you find yourself breathless than usual when running, or even feel dizzy, flustered, dizzy and other symptoms, it means that you are running too fast, so you should make adjustments as soon as possible to reduce the risk of injury to your body. Whether young people or old people feel dizzy when running in autumn and winter, they must be careful, which is likely to be a precursor to cerebral infarction. In addition, the elderly should not get up too early in the morning to exercise, and exercise should be arranged after 10 in the morning or in the afternoon.
1, run slowly
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, it is more appropriate to control the initial healthy running intensity according to the pulse times per minute in the morning multiplied by 1.4 to 1.8.
2, the stride should be small
In running, the purpose of small stride is to actively reduce the muscle strength of each step, and the purpose is to prolong the running time as much as possible, with small stride but balanced movements.
Step 3 run long distances
The most important point of long-distance running is that the human body can "actively" consume all the blood sugar in the current blood, and at the same time, it can also consume the excess heat accumulated in the human body. This kind of "active" consumption is the best way to reduce blood fat, blood sugar and blood pressure. More importantly, its harm to health is almost "zero".
Step 4 pay attention to nutrition
Many people think that running is a lot of exercise and must be supplemented with more nutrition. Many people supplement animal protein in large quantities, but this supplement is wrong. When jogging, the human body mainly consumes blood sugar, and there is little demand for protein. Therefore, it is advisable to supplement carbohydrate food after running.
Step 5 give priority to running
If you want to start running healthily, you can't stand running a long distance at once. So you can walk for a while first, then run for a while, so walking and running alternately again and again can be regarded as healthy running. The so-called healthy running, as the name implies, is mainly running, not walking. If you can run healthily for 30 to 50 minutes in one breath, your health can be said to be great.
Long-term adherence
It is best to run for fitness at night for more than three times a week for 30-60 minutes each time. The intensity of exercise should be within the range of "pulse beat should not exceed 120 beats/min after running for 5 minutes, and pulse beat should not exceed 100 beats/min after running for10 minutes". If the heart rate is too fast, be sure to reduce the amount of exercise; If you can talk to others while exercising, the intensity of exercise is acceptable. People who have no exercise habits can start by walking for 20 minutes every day and walk for 25 minutes the next week; Increase to 30 minutes in the third week; Add some jogging in the fourth week; Pay equal attention to walking and jogging in the fifth week; Finally run slowly.